How to Naturally Slim Down Calves

by Ashley Farley Google

About Ashley Farley

Ashley Farley has been a certified personal trainer since 2008. She is also a writer specializing in healthy living, fitness and nutrition topics. Farley has an Associate of Science in mental health services from the Community College of the Air Force and is pursuing her B.A. in English at Wright State University.

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Large calf muscles can be a result of excess body fat, muscle tissue or genetics. Although there is no such thing as spot reduction, you can use traditional weight-loss methods to remove any excess body fat and fat from your calves. You can also perform lightweight resistance training exercises to avoid building bulky calf muscles.

Step 1

Perform calf resistance-training exercises twice a week. Use a lighter weight, which you can perform 12 to 15 repetitions with, to improve your muscular endurance without building large muscle mass. The calf raise, single-leg calf raise, seated calf raise and toe press are all designed to target this muscle. To perform the single-leg calf raise, hold on to the back of the chair and bend your right leg behind your body. Press up onto the toe of your left leg, then lower it back down and repeat.

Step 2

Avoid high-impact jumping exercises. This includes jumping rope, sprinting, box jumps or squat jumps. These types of exercises build more muscle tissue and can create bulky calves.

Step 3

Run more than 2 miles a session at least three times a week. Running naturally slims down the calf muscles while also burning calories and fat tissue. If you can’t run for that long, start by running just a minute at a time and gradually increase.

Step 4

Perform cardio exercise an additional two to four days a week to burn more calories and reduce body fat. Focus on activities that engage your whole body that you also enjoy. Try swimming, cycling, rowing or dancing.

Step 5

Decrease your calorie, fat and sugar intake each day. Avoid foods that have more than 400 calories per serving, added sugar or more than 5 percent of the daily value of fat, saturated fat and trans fat. Choose more healthy options like fruits, nuts, beans, lean protein and vegetables.

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This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.