Four most effective exercises to tone legs everyone will envy
Photo: How to quickly tone your legs (freepik.com)
Toned and slim legs are the dream of many people. In particular, calves are essential not only for aesthetics but also for performance in various physical activities.
How to get rid of flabby legs and tone your calves, informs Marca.
Heel raises
This is one of the most effective exercises for working the calves. You can do it on a flat surface or on a step to increase the range of motion. To perform this exercise, stand with your feet shoulder-width apart, lift your heels off the floor, and balance on the soles of your feet.
Hold this position for one second, then slowly lower yourself. Do three sets of 12-15 repetitions. If you want to increase the difficulty, you can add weight by using dumbbells or a barbell on your shoulders.
Seated heel raises
This exercise targets the soleus muscle, which is located beneath the calf muscle. Working both muscles is crucial for overall clarity. Sit on a specialized machine for heel raises or use a bench. Place your feet on the edge of the bench so that your heels hang down, and raise your heels, keeping the soles of your feet in place. Slowly lower yourself and repeat this motion, completing three sets of twelve to fifteen repetitions. Make sure to maintain proper posture throughout the exercise to avoid injury.
Jump rope
Jumping rope is a great cardiovascular exercise that also works the calves, requiring quick contractions. To do this, grab a jump rope and start jumping with both feet together. Keep a steady pace and land softly on the soles of your feet. Do five to ten minutes of jumping as part of a warm-up or cardio workout. Vary your pace and technique, such as alternating or doing double jumps, to make the exercise more interesting and challenging.
Leg press
The leg press is a compound exercise that works not only the calves but also other important muscles, such as the quadriceps and glutes. To perform it, sit on a leg press machine with your feet placed shoulder-width apart on the platform. Lift the platform by extending your legs without locking your knees, and slowly return to the starting position. Do three sets of ten to twelve repetitions, adjusting the weight according to your level and always ensuring proper form to avoid injury.
Previously, we wrote about 3 effective exercises for arms and abs that Jennifer Aniston always does.
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