Fitness

9 Best Exercises to Lose Calf Fat At Home In a Week

Is it accurate to say that you are not happy with the size of your calves? Do they look big and fat compared with your thighs and by and large your whole body?

Losing fat around the calves region isn’t just aesthetically attractive yet additionally improves lower body strength and athletic power.

In the event that you in general have the tendencies to gather fat on the rear of the lower legs, we have the ideal exercises to help you burn fat off of your calves. Here are 9 exercises that will assist you in losing calf fat at home in a week. Let’s go:

9 Exercises to Lose Calf Fat At Home In a Week

1. Jumping Rope

This exercise is very good for calves as well as for the entire body. It assists with working out for lower arm, thighs, and abs.

How to Do It:

The length of the rope ought to be according to your height. Hold the handle of rope in your hands and stand on the focal point of rope.
Measure the length of rope putting your height into consideration. The length of rope ought to be somewhat lower than your armpits.
Stand straight by grasping the handle of rope.
Turn your hand at 360 degrees to pivot the rope. Your elbow joint ought to be 45 degrees.
Jump just to pass the rope. Your jump ought not to be higher than 1 inch above the ground.
Rotate and hop over and over.
Do this for 40-50 times

2. Seated Calf Raises with Weights

The seated calf raises with weights works specifically on the calves

How to Do It:

Hold a dumbbell in each hand and sit on a stool or seat.
Plant your feet flat on the floor, and the dumbbells on your thighs, simply over your knees.
Point your elbows marginally out, keep your spine straight, and legs shoulder-width apart, and look straight.
Keeping your feet on the floor, raise your heels.
Hold this posture for a second, and afterward bring down the heels to the floor.
Complete 3 sets of 20 reps.

3. Plie Calf Raises

This exercise targets the calves, quads, and glutes.

How to Do It:

Stand straight and extend your legs wider than shoulder-width apart.
Squat down while keeping your back straight, and join your hands right in your front.
Raise your heels in a way that your body will balance on your toes – practically like you are wearing high heels.
Lower your heels a bit, and exactly when they are going to make contact with the floor, raise them back to the first position.
Complete 3 sets of 12 reps.

4. Single-Leg Squats

Single-Leg Squats targets the calves, quadriceps, hamstrings, and glutes.

How to Do It:

Stand straight with your legs hip-width separated.
Lift your right leg off the floor before you; raise both your arms before you, at the shoulder level, and with your palms facing down. This is the beginning position.
Bend your left knee and get into a sitting position. Keep your right foot flexed.
Hold this posture for 10 seconds and afterward straighten your left leg and return to the beginning position.
After you complete 10 reps, switch legs, and do the same.
Complete 2 sets of 10 reps.

5. Hip Raise

This exercise targets the thigh and calves muscles.

How to Do It:

Lie face-up on the floor and your arms widely apart at 45 degrees from the body.
At that point bend your knees at 90 degrees and your feet ought to flat on the floor.
Raise your hip the upward way by pressing the feet down. Hang on this position for quite a while (5 seconds).
Repeat the exercise.
Complete 2 sets of 10 reps with 25 seconds pause.

6. Arm Plank with Knee Dips

This exercise will work on your calves and the whole body. It also targets the core, hamstrings, and shoulders.

How to Do It:

Get into an elbow plank present and engage your core.
Flex your right knee and make a contact with the floor with it. Take it back to the plank position.
Flex your left knee and make a contact with the floor with it.
Complete 2 sets of 12 reps.

7. Pistol Squat

This exercise is useful for the entire legs. It targets calves as well as targets thighs. It doesn’t require any workout equipment as bodyweight is enough to act as resistance.

How to Do It:

Stand straight on the floor and look forward. Broaden your arms forward.
Now raise your right leg in the air and bring down your body as much as possible. Hang on this position for 5 seconds.
Stand up and follow the steps again.
Do 8-10 reps

8. Standing Calf Raise

This is an extraordinary exercise for the calf. It works on the gastrocnemius and the soleus, the two muscles of the calf. You can do this exercise with or without a dumbbell.

How to Do It:

Stand on the edge of the step. Balance with the help of railing or banister.
Now lift up your heel however much as could be expected. Hang on this position for 5 seconds.
Then go back to the first position (Initial position before lifting up your heels)
Repeat
Do 15-20 reps.

9. Stairs Climbing

This exercise targets the calves, quads, hamstrings, and glutes.

How to Do It:

You can do this exercise on the steps at home or at the gym.
Warm-up by spot running and doing a couple of stretches
Climb up and go down the steps at a moderate pace
Do this using your toes rather than the whole feet. This will make you work on your calves.
Speed up the pace slowly with time and practice
Complete 2 sets of 3 reps

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