Fat and muscle: how to remove large calves on the legs. How to make calves thinner

Exercises to reduce calves on the legs

Features of leg correction

Fitness instructors believe that women's calves are a part of the body that is quite difficult to correct. Too full legs, wide ankles and voluminous knees can be due to heredity, and it is almost impossible to completely get rid of these shortcomings. However, this does not mean that you will have to hide your legs under your clothes for the rest of your life. With the help of specially selected exercises, you can remove excess body fat and make your lower legs slimmer. They will not become thin, but will acquire more correct forms. In addition, gymnastics will help correct some defects - for example, X-shaped or O-shaped curvature of the legs.

To achieve noticeable results, repeat each exercise maximum amount times in several approaches, and do them with good amplitude and at a fast pace. Do not forget about the warm-up - it will help to avoid injuries and pain. Be sure to do some stretching exercises after class.

For best results, make changes to your diet. Increase your fiber intake while cutting down on protein foods that increase your muscle mass

A set of exercises for calves

Start with a light warm-up - dance for 5-7 minutes to fast music. Then proceed to the main complex. Stand straight, put your feet wider than your shoulders. Rise on your toes, fix the body in this position and lower yourself on the whole foot. Do the exercise 20 times.

Repeat lifting on toes, but turn your legs inward with your toes. Perform the exercise in such a way that you feel tension in the calf area. Move fast enough.

Walking, cycling and swimming between sessions will help keep your calves toned

What you need to do to lose weight on your calves

Lie on your back, stretch your legs, place your palms under the buttocks. Shade the socks towards you, raise your legs 30-40 cm above the floor and move them up and down, imitating the movement of scissors. Tighten your calf muscles, not your thighs. Repeat the exercise 20 times.

The starting position is the same. Stretch your socks, then pull them towards you, feeling the tension in your calves. Repeat the exercise 20 times. Stand up, put your hands on the wall. Take your left leg back, straining your calf as much as possible. Fix the body in this position for 5-6 seconds, then relax. Repeat the exercise with the other leg.

Try simple but effective exercise with step platform. Alternately climb it with one or the other leg.

Do the exercise at a very fast pace - it burns excess fat perfectly

Place your foot on the platform not on the toe, but on the whole foot.

In conclusion, do a stretching exercise - it will consolidate the result of gymnastics and tones the muscles well. Lunge forward, bending your left leg at the knee and stretching your right. Knee right leg don't bend. Hold this position for 5-6 seconds, then stand up and repeat the lunge with the other leg.

Do calf exercises every other day. Start with one approach 20 times, after a week increase the approaches to 2, and later to 3. You will see the first results in a month, and after six months you will be happy to wear short skirts, proud of the graceful shapes of your legs.

Is it possible to remove the muscles on the legs, how to do it effectively?

There are several ways to reduce the calves of the legs in girls: liposuction, drying, weight loss. The best option is selected individually, based on the desires of the woman. To achieve an operational result in the fight against the volume of the calf muscle, it is recommended to use several methods at once.

How to remove fat from calves

Many women who are impressed by thinness want to always be slim, fit and beautiful. To achieve this result, they go on diets, exhaust themselves with long daily workouts, intense physical activity, and actively go in for sports several days a week. Wherein excess weight goes away, but the problem of thick calf zones, which cannot be reduced instantly, remains unresolved. What to do in this case?

The lower leg is always under heavy load, subcutaneous fat acts as a protective barrier, therefore female body consumes it very slowly. How to reduce calves in this case? Experts recommend doing gymnastics, practicing fast running several times a month, jumping, refusing to eat carbohydrates and limiting vegetable fats in the diet. Walking, regular walks, squats, their comprehensive strengthening will help reduce large shins.

The main ways to make the calves thinner:

sports, a set of specially designed exercises;
drying, stretching;
liposuction;
massage.

Before choosing the appropriate method to achieve thin calves, it is necessary to establish the reason for completeness. It can be:

regular swelling of the extremities;
genetic predisposition;
gait;
accumulated fat.

How to reduce inflated calves

Pumped calf muscles are an equally serious problem that occurs due to excessive load on the legs (pumping the calf muscles is possible if you allocate minimal time for stretching). How to reduce calves if they are overly pumped:

Exercise 1: sitting on the floor, tilt your legs to your socks, pull your socks towards you, then away from you. Hold them in each position for one minute. Perform 3 approaches - this way you can reduce the volume of the problem area by 1 - 2 centimeters.
Exercise 2: In a standing position, bend one leg, put the other slightly forward, pull the toe towards you, bend over to the straight leg, stand in this position for 30 seconds, then change legs. This exercise will help reduce the problem area after 5-6 sessions.

You can reduce inflated calves if:

reduce the load on the legs;
exclude long-term performance of the same type of exercises;
replace running with walking;
Before each workout, stretch your muscles well;
periodically resort to drying.

How to quickly lose weight in calves

If the calf muscles seem thick due to the accumulation of excess fat, in order to reduce them, it is recommended to go on a diet. In addition, it is recommended to exclude fatty and spicy foods, foods containing carbohydrates, vegetable fats from the diet, climb the stairs daily, control the amount of water drunk per day. A set of specially selected exercises that can be performed at home will also help to quickly lose weight in the calves of the legs.

Calf exercises

Pay attention to the beautiful legs of ballet dancers or gymnasts - their calf muscles do not contain anything superfluous and can be considered the standard of beauty and perfection. The following exercises to reduce calves will help you quickly solve the problem:

you need to stand up straight, spread your legs to the width of the pelvis, take a deep breath, rise on your toes as you exhale (first, it is recommended to perform this exercise for calves 20 times, over time, the number of repetitions can be increased to 30 to reduce the problem area by a few centimeters);
having taken the same position, move the feet apart, transfer the body weight to one leg, bend the other at the knee, inhale, rise on the toe, do the exercise alternately on each leg at least 15 times.

Calf stretch

How to remove calves on legs using this method? To begin with, as experienced trainers advise, you need to properly warm up the muscles in order to prepare them for intense loads. Otherwise, you may get injured or sprained. It is recommended to perform the following exercises daily:

exercise 1: stand facing the wall, step back with one foot, fix the heel, roll the body forward so that the knee moves to the wall, hold the position for thirty seconds, repeat with the other leg;
preemption 2: sit on the floor, stretch your legs, bend, straighten your back, lean on your hands behind you, fix the pose for thirty seconds (this stretch of the calves will help relax the tight muscles and make them more plastic).

Drying of the calf muscles

How to reduce calves in this way? It is necessary to change the mode of consumption of water and food. At the same time, do not forget that drying the calf muscles is not weight loss, but getting rid of subcutaneous fat while maintaining muscle mass. From the diet should be excluded fats and carbohydrates, which are deposited in the form of liquid, which creates an unnecessary volume. The fewer carbohydrates a person consumes, the faster fat is burned. To improve the effect, it is important to use various aids and vitamin complexes.

Liposuction of calves

Before reducing calves in this way, it is necessary to evaluate all its pros and cons. What is calf liposuction? This is a surgical operation during which the shape of the calf muscles is corrected, allowing you to quickly reduce their volume without exhausting training. It involves the preliminary liquefaction of subcutaneous fat special solution removing it from the body. Disadvantages of liposuction:

the need to use anesthesia, which will help facilitate the operation and reduce pain;
the presence of a number of contraindications;
long recovery period;
high cost of the procedure.

This method of reducing the calf muscles helps to relax the clamped muscles, making them plastic. Massage of the calves of the legs is carried out for 15 - 20 minutes. It has a firming, regenerating effect, normalizes blood circulation, prevents volumetric edema, relieves fatigue, a feeling of heaviness. Before you reduce the volume of the calf muscles, resorting to massage, you must first consult with a specialist.

Video: how to lose weight in the calves

The information that can be obtained from the videos below will help in short time get skinny legs. A set of exercises and general rules, which are recommended to be observed, will be useful to all women who even look perfect. If you follow these recommendations, it will be possible to achieve an excellent result in one to two months.

Calf Slimming Exercises

How to lose weight in the lower leg

How to reduce calf volume

It often happens that in an effort to get rid of extra pounds and get an athletic physique, girls overdo it with loads and now - pumped hips and calves, the inability to wear a feminine evening dress, as well as a classic knee-length skirt or higher with pumps.

Turns out the hours spent in gym, were a waste? But no! After all, if, instead of the previous cellulite, you have elastic muscles, you are already provided with an autonomous power plant for burning extra calories, that is, obesity does not threaten you, and athletic smartness will be guessed even through spacious maxi.

In addition, if the beach season is still far away, you have a few months to adjust the costs of bodybuilding. Is it possible to remove pumped up muscles on the legs, or at least reduce them at home? All answers in our article!

General principles for burning excess muscle

From the very beginning, you need to understand that you will remove the pumped muscles from the legs not so much in essence as visually, although with excellent results, the mass of the legs will also decrease, but rather due to the “evaporation” of fat and fluid, which you have no idea.

How to remove muscles on the legs of girls? Get ready for daily workouts. If from strength exercises, especially with the use of weights, the muscles contract and tighten due to resistance to stress, now you need to stretch them in length- and, therefore, visually reduce in volume. At the same time, weakening or reducing the frequency of training is not in your interest. On the contrary, you will have to sweat longer and more often.

Carefully! If you already have strongly developed calf muscles, do not abuse, and even more so do not jump barefoot. However, once a week, a jump rope will not hurt you either - the main thing is that on the other days there are more stretching practices.

2. Jogging

This is an excellent cardio exercise, which, in addition to excellent physical shape, will reward you with endurance and longevity. It is also an opportunity for a 30-40 minute communion with nature (add fresh air).

Required time for running efficiency - at least 30 minutes since only after 20 minutes the fat burning process starts.

If your problem is only in the bulky muscles of the thighs, you will also need this time in order to give the body the necessary stress for corrective work.

But be careful with running if you have .

Important! Choose the right shoes for the desired load distribution between the heel and toe.

3. Aerobics

You will achieve the effect of elongated femoral muscles in aerobics classes. How to reduce the muscles on the legs of a girl with maximum speed? Do at least 20-30 minutes.

note! With muscular calves, step aerobics is contraindicated for you.

4. Bicycle

If this is a regular bike, avoid steep climbs, as this is an imitation power loads. An average walking pace is preferred. You can work out at home using the simulator.

If it is more convenient for you to sit on an exercise bike, then do not put additional loads. Your task is to make the legs move for a long time and without interruption. Duration - 20 minutes. This load is perfect for men. Cycling is very good.

5. Volleyball

If there is a cottage with a volleyball court, then it is very useful to become a member of an amateur volleyball team for a long time.

Believe me 2-3 hours of jumping in flight for the ball they will fly unnoticed, and twice a week such a reckless charge throughout the season will be enough to be happy to find elastic elongated hips and.

In addition, high jumps will gradually stretch the vertebral joints, so your entire body will “grow up” over time. The higher you are, the slimmer you will appear, and with you your legs.

6. Hanging upside down

If you are not afraid, or maybe even a fan of supplementing your playing practice with various hangs, then there are probably a couple of turnstiles next to the volleyball court, on which you can hang for a short time and even swing upside down, fixing your knees. Just be sure of your dexterity!

This exercise great for stretching muscles both back and hips, and if hanging still, it is essentially a light static exercise for the entire lower body, including the legs. Namely, you need light static to activate the red muscle fibers, due to which the volume of muscles on the legs decreases.

Hang enough for 10-15 seconds, if you haven't done this before. But if you like it, increase the duration to a minute.

Excellent results for muscle burning shows . Just don't use dumbbells.

7. Swimming

The theme of involuntary stretching can be continued in the pool. Such a variety will bring a bright touch to your daily "diet". The benefits of swimming are enormous: the muscles of the arms, shoulder joints, lungs, brain activity and, of course, for the legs.

With regular swimming, as well as water aerobics (you can sign up for special groups, or you can do special exercises for legs in between swims), the legs become incredibly flexible and literally stretch out, like young spring shoots. Add to this the healing benefits of swimming for varicose veins!

Try to use the crawl technique, since it is in it that the legs work in the most extended position. If it is difficult to swim a track of 50 meters with a crawl, swim with a breaststroke, and in between, make movements using the crawl technique with your feet, holding on to the side. The position of the body can be both horizontal and vertical. The time required for a full workout in the pool is 30 minutes.

How to remove muscles on the legs in men? You can also safely use all of the above methods, since the principles are the same.

Static exercises can help too

According to many fitness experts, fat deposits are often hidden under the guise of pumped muscles on the legs of girls. This is the result of an unbalanced diet designed to stimulate muscle growth (eating more than necessary).

There are many classic and newly created static leg exercises. The principle of their implementation is the same as that of yoga asanas - take a certain pose and freeze for a while keeping still and watching your breath. Muscles work with absolute rest of the body parts, and in the exercises below they are stretched.

Static is best for the leg area.
The classic “swallow”, as well as the “semi-swallow” (the leg laid back is not held parallel to the floor, but slightly inclined with a straight body).
Raising a straight leg forward while standing is the same “half-swallow”, only forward. No need to try to raise the leg perpendicular to the body - enough inclined position.
Leading the straight leg to the side while standing - you can say, "side half-swallow".
Static stretching () lying on the floor. Despite the exotic name, this exercise is very familiar to those who have done at least a little simple stretching. From a prone position, you seem to rise in the form of an inverted rainbow, stretching straight arms forward and straight legs back, while both fingers and toes stretched to the maximum. Hold yourself in this position with the press as long as possible.
Deep forward bends in a standing position. Keeping the feet close to each other, while standing, we bend as low as possible with absolutely straight legs, wrap our arms around the calves and pull the body to the legs. Having reached the maximum possible depth, we freeze, count to 10-12, and rise.
Yoga exercise “Downward facing dog”. From the position lying on the stomach, we rise on our hands and feet to the position of an angle of 60. At the same time, we keep our arms, back and legs as much as possible straight and stretched the surface of the foot is not torn off the floor.

Note! In this article, we are only talking about light statics, that is, performed at half strength, since your task is to remove excess volume, and not increase muscle power. Performed at half strength, static exercises involve red muscle fibers, which are responsible for burning excess fat.

Reduce leg muscles with stretching

In addition to static, for muscle weight loss, almost all known exercises for stretching the muscles of the thighs and buttocks are perfect. For example, you can try stretching while sitting with legs wide apart on the floor: try to grab the toes of each leg extended upwards with your hands and pull the torso as straight as possible to the leg, trying to lie on the thigh. At the same time, pull the chin forward, trying to get the sock.

Proper Diet

If you have been eating mostly pure protein for muscle gain, now is the time to switch to vegetable fibers and fats.

How to get rid of extra pumped up muscles on the legs with the help of nutrition? Include more fiber-rich vegetable and fruit salads in your diet, as well as vegetable oils, rich in vitamin E and also retain fluid in your body. This is so important for the elasticity of all tissues, including muscles.

Oats are very useful in this regard. It can be used not only in cereals, but also in the form of kissels, and also brewed overnight in a thermos and then drunk; use for cooking diet cakes, kneading on yogurt with the addition of fresh and dry fruits.

Protein try to eat more vegetable origin, and arrange twice a week "fish days" just choose lean fish. Instead of red meat, give preference chicken breasts. Boiled or grilled, cut into pieces and added to fresh salads, this is an excellent nutritious and diet dish! Don't be afraid of brown rice side dishes.

After training, refrain from solid food for 2 hours, you can drink juices, eat fruits (except bananas). Drinking yogurt doesn't hurt either. Before training, eat an apple or two - this is the best plant source of energy. Try to forget about special protein bars and cocktails forever - if you want to look feminine, choose natural!

Note! You need to eat at least 4 times a day, while the basis should be non-thermally processed vegetables and fruits, as well as complex carbohydrates.

Getting rid of the “big muscles” complex

Let's add a few words about an important psychological moment. Self-confidence and sociability - these are the properties, the lack of which, according to psychologists, leads most people to a rocking chair. By cultivating communication skills in yourself, you will forget about the need to constantly look for support at the ferociously protruding muscles not only of the legs, but of the whole body. After all, a natural smile is a much more effective tool for gaining confidence in society!

Instead of a conclusion

To get rid of excess muscle volume on the legs and enjoy for many years slender legs nymphs, it is not enough just to change the schedule and content of training. It is very important to build the right diet and follow it for many years. Also, do some introspection and try to understand: what made you want to get strong muscles? If not only the desire to lose weight, but also some hidden complexes, it's time to get out of the vicious circle of rocking and find other ways of self-realization.

It often happens that a woman loses weight, but some problem areas do not go away with excess fat. This is especially noticeable in the calves. The combination will help to cope with the problem area proper nutrition, sports and special means.

Effective Sports

Having a slim figure and massive calves, diets will not help. Skinny girls getting rid of harmful products(although, of course, it doesn’t hurt, because a healthy lifestyle contributes to effective sports).

To prevent sagging skin and stretch marks from appearing on your legs, in addition to nutrition, you should play sports at least 3 times a week, drink plenty of water and perform some procedures.

Not all sports are effective. Some, on the contrary, negatively affect the calves and contribute to their increase. Consider the most useful in terms of losing calves:

Yoga. It's a completely painless sport physical exercise can be selected depending on age, build and lifestyle, while efficiency will always be on top. It has been proven that yoga burns excess fat, improves metabolism. At the same time, an experienced instructor can choose special exercises specifically for losing weight of a certain part of the body. Thanks to yoga, women acquire a slim figure, flexibility. To be more effective, you also need to eat right. What to eat before training can tell the instructor.
Pilates. The new direction includes elements of acrobatics, stretching, yoga. Pilates, although similar to yoga, is less static. This sport is not only for gaining slim figure but also for the study of internal organs. Pilates also helps to reduce calves as a result of stretching. lovers active sports Pilates is not suitable, because here the main emphasis is on breathing, smooth and slow movements.
Stretching helps muscles become more elastic. It reminds the classes of gymnasts and ballerinas, who, as you know, always have very beautiful and thin calves. At the same time, unlike ballet, stretching is suitable for women, regardless of age and build.

Swimming helps to quickly and pleasantly get rid of extra pounds, and with them from large calves. Most importantly don't make money. new problem – broad shoulders which are a trait of all swimmers. Pay attention to water aerobics, which allows you to effectively lose weight and tighten the body.
Step aerobics. Having bought or built a special platform and weights from improvised means, you can practice this sport at home while watching TV. The main thing is to choose the right shoes and watch the video in order to understand how to properly perform the exercises. Of course, ideally, you should first resemble classes with a trainer.

Go to various classes and then you will find what you really enjoy.

How to remove calves on legs at home

It happens that the situation does not allow you to practice in the gym or on the street. For such cases, developed special exercises which can be done at home without any special equipment. However, there are a few rules here:

Before starting classes, it is worth undergoing a medical examination in order to understand which exercises can be done and which ones should be abandoned. Sometimes it may turn out that a person, in principle, cannot lose weight or play sports.

Do not start doing exercises without first warming up the muscles. Do back and forth bends, stretch your legs, Special attention pay attention to the feet and knees, since most calf exercises involve these areas.
Technics. It is very important to learn correct technique performance, because otherwise, exercises at best may simply not work, and at worst harm health.
Make it a rule to engage in quality form even at home. Be sure to wear running shoes for better cushioning.

Do not exercise more than 4 times a week, be sure to rest the next day after training for muscle recovery.
Write down all the exercises in a notebook, measure your parameters and add them there. Such a simple way of monitoring will help you to know about the progress or regression of your classes.

How to remove calves on legs in a week

For effective weight loss calf should do exercises:

Accept pose "volleyball player". Squat down and put your hands above your knees. Jump on your toes without leaving the ground.
squat on one leg.
Jump on a skipping rope at least 10 minutes a day.
The most important thing after all the exercises is stretch because otherwise they can act in the opposite direction. Bend over to reach the ground, keeping your legs straight. Put your feet as wide as possible and bend over, trying to reach your heels, in different sides.

You also need to follow a diet: eat right, creating calorie deficit(eat less than you use). At the same time, give up harmful foods: fatty, floury, sweet, spicy. Such food will slow down weight loss, and spicy and salty food will also deposit salt, which may cause swelling.

enjoy by special means: scrubs, massage oils. They will not let the skin sag, help the calves look more toned.

Thanks to such a simple method, you will lose weight in calves, keep your skin smooth and beautiful.

It's no secret that when losing weight, fat is not burned evenly, but from different zones, and sometimes from the most unexpected ones, and in order to remove it exactly in the place where it is required, you need to make a lot of effort. But when it comes to areas of the body such as the calf muscles, you need to use completely different methods. The fact is that problems with volumes in the calf area can have different reason occurrence: both obesity and too much exercise during training. That is why the fight against caviar should be deliberate and systematic.

To quickly remove the volume of calves, you will need not only regular physical activity, but also high-quality proper nutrition. It is not in vain that they constantly talk about it when it is necessary to burn fat in any part of the body, since it is due to improper nutrition (and it includes irregular food too) that the body constantly stores fats, putting them aside “just in case”.

Video: calf reduction exercises

To reduce calves in one week, you will need regular cardio, which will include a lot of leg exercises. If you just work out the calves, not paying attention to burning fat throughout the body, then you will not see much result, but you will only pump up the calf muscles under a layer of fat.

1. Running, in this case, takes place on toes, due to which the calves develop and act. Thick calves can be well "burned" on aerobics, doing climbing stairs on tiptoes.

2. Perfectly burn fat and reduce the volume of jumping rope. Such jumps simultaneously make the legs slimmer and pump up the muscles, highlighting them with a beautiful line. It is recommended to jump for about 20 minutes on two legs and at least 5 minutes (for starters) on each leg separately.

3. You can reduce very thick calves with the help of squats and rolls. The difficulty with squats is that they need to be done on toes. The legs are brought together, the socks look in different directions, with your hands you can, for confidence, hold on to the back of a chair or to the wall. Rising on your toes and spreading your knees to the sides, squat as deep as possible. This plie perfectly trains the calves.

4. Leg swings stretch the muscles, which is also necessary to obtain the desired result. Holding on to a chair or a wall, lift your straight leg forward, pulling your toe away from you, keeping the muscle in tension. Mahi are made jerky movements: back and forth. It is advisable to do 40-50 repetitions for each leg.

How to reduce pumped calves

Many athletes, as well as those who independently go in for sports “for themselves”, are faced with another problem - pumped calves. Pumped calves appear from regular loads on the legs and when allocating a minimum amount of time for stretching. Despite the fact that "drying" the muscles has a great effect on the volume of the figure, its plasticity is best emphasized by stretching the muscles. That is why professional coaches and athletes devote some time to stretching all the muscles after each workout. In this case, we are interested in calf - and the results can be seen in a week.

1. Sitting on the floor, bring your legs together and lean towards your toes. Socks need to be pulled first towards you, and then away from you. In each position, you should linger for half a minute to a minute and breathe deeply, as oxygen allows muscle fibers to function better and stretch.

2. Standing straight, bend one leg, and put the other straight forward a little forward, the toe stretches towards you. Bend over to a straight leg, clasping a tense toe. In this position, you also need to stand for at least 30 seconds, and then change legs.