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Method 1 of 2: Sitting Exercise to Strengthen Calf Muscles
1. Sit in a chair with your back straight, legs bent and firmly planted on the floor in front of you. Make sure your weight is evenly distributed between both legs.
2. Push the feet into the floor using the toes. Use the toes to lift the back of your feet off the floor, while keeping the toes pressed into the ground. Hold this position for 2 seconds and then take the feet back to the ground.
3. Repeat this exercise for 30 to 40 repetitions on each leg. You can do both legs at one time or do 1 leg at a time.
4. Make the exercise more challenging by adding weights. Place a 5 lb. (2. 268 kg) dumbbell on each quadricep and perform the same number of repetitions.
5. Stretch the muscles in the calves for a few minutes after you perform this exercise routine. Perform this exercise 3 to 4 times a week for a month.
Method 2 of 2: Jump Rope
1. Stretch the muscles in the legs thoroughly before you begin jumping rope. Start jumping rope at a slow pace to warm up the body. Warm up for 3 minutes. Once you are warmed up, begin jumping rope at a faster pace.
2. Jump up and down using the jumping rope. Give the calves an intense workout by landing on the balls of your feet, instead of landing on your entire foot when you jump and when you land. Continue jumping at a fast pace for 3 to 4 minutes.
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3. Give the calves a break in between this intense calf workout by slowing down your jumping pace. Skip rope for 1 minute until you lower the heart rate.
4. Take it back to jumping rope at a faster pace by utilizing the jump rope technique where you land on the balls of your feet. Constantly engage the calves by performing this variation of the exercise for another 5 minutes.
5. Cool down by walking in place. Continue walking in place until you bring the heart rate down.
For similar articles, read Physiotherapy.
