How to Lose Calf Fat Fast

Good-looking, shapely calves on both women and men have a tendency to catch the eye. However, some people have bird legs with no calf muscles, and others have too much bulky muscle or an accumulation of fat on their calves. Certain exercises can help you burn off calf fat. The exercises should be done in conjunction with a weight-loss regime for the best results.

Things You'll Need

• Foot block
• Jump rope

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Instructions

• 1

  Place a foot block near a wall. Stand with the balls of your feet on the block about shoulder-width apart. Balancing on the balls of your feet, keep your knees straight, not bent. Lower your heels as far as you can and then raise back up onto the balls of your feet, going as high as you can. Hold each position for a few seconds and repeat. Do 10 repetitions once a day. As you adapt to this exercise, increase the reps to 20.

• 2

  Move the block in front of a chair. Sit down and place the balls of your feet on the block, in front of you. Keep your knees bent and your toes pointed forward. Lower your heels as far as you can, hold, and then lift up onto the balls of your feet and hold. To make the exercise more challenging, put 5-lb. hand weights on your thighs. Do 10 repetitions once a day.

• 3

  Stand on the floor with your feet shoulder-width apart and extend your arms directly out to the sides for balance. Rise up on the balls of your feet, hold and then lower your heels back to the floor. Do this 10 times, or more if you are capable.

• 4

  Run long distances instead of sprinting. Sprinting will make your calves bigger, but your calves will become slimmer if you run for longer periods of time. Run on flat terrain rather than on hills.

• 5

  Stretch. Routine stretching makes your muscles look longer, leaner and less bulky. With your feet together, bend forward at the waist and try to touch the floor with your fingertips. At first you may have to bend your knees slightly. As you get looser, you should be able to keep your legs straight as you are bending forward to touch the floor. This is an excellent calf stretcher.

  Stand with your hands pressed against a wall and step back with your right foot. Your right leg is extended back while your left leg remains forward and is bent at the knee. Lean against the wall and feel the pull on your right calf. Your heels should remain on the floor. Repeat on the other leg.

• 6

  Walk, which is good for toning your legs.

• 7

  Jump rope. This is an excellent way to burn fat in your calves and elsewhere.