As we know every person has a different body shape and different appearance. Our calves are just like our body parts. They can be in different shape and size, some people have big calves according to their body structure and some are skinny. Don’t worry about how to get bigger calves for skinny legs. you can make your legs seem bigger through diet, exercise, and even what you wear. The calf muscle, on the back of the lower leg, is made up of two muscles, gastrocnemius and soleus.
The gastrocnemius is the larger calf muscle,
The soleus is a smaller, flat muscle that lies underneath the gastrocnemius muscle.
Causes of Small Calves
Genetics: Some people have genetically small calves due to their family. They are born with small skinny calves but you can get bigger calves by improving your diet by doing exercise.
Age: Age is another factor in small calves. Your age affects your calves as well as your legs. as you get older your muscles weaken.
Less body weight: Your body weight also affects your calves .You notice that the people who have low body weight have small and skinny calves according to their weight.
How to Get Bigger Calves for Skinny Legs
These stubborn muscles can grow if you do your workouts in the right way. Add these exercises to your daily routine and you will notice the result within one month. They are too affected and easy to do.
#1. Band-assisted Calf Flex:
The assisted calf stretch improves flexibility in the calf muscle. The use of a towel or band for the exercise assists with creating a gaping stretch.
- Sit on the floor with your legs held out in front of you. Loop a resistance band or towel around one foot.
- Keeping your back straight, pull the band toward you until you feel the stretch in your calf. Hold for up to 30 seconds.
#2. Standing Calf Raise
Standing calf raises are an easy exercise to perform at home, at the gym, and when traveling.
- Raise your heels slowly, keeping your knees held up.
- Stay for one second when you’re standing as much on the tips of your toes as you can.
- Lower your heels back to your original position, and repeat to the starting position.
- Standing calf raises activate the two muscles of the calves and help to bigger them.
#3. Seated Calf Raise
Seater’s calf raises only affected the soleus muscle (which sits underneath the gastrocnemius muscle). This is a good option for people who find it difficult to stay balanced when standing.
Sit in a chair with your back straight,
- Shoulders back, and forward position.
- Feet flat on the ground.
- Push down on the balls of your feet while lifting your heels in the upward direction of the ground.
- You can do both heels together or one at a time.
- Repeat the exercise.
#4. Ankle Mobilization
Poor ankle mobility is caused by a general lack of flexibility in the muscles in the calf and back of the lower leg,
- Get into a half-kneeling position so that one knee is on the ground and the other knee is forward.
- With that forward leg, let your knee track over the toes until you feel the stretch in the ankle.
- Then, push down with your foot into the ground as hard as you can (which activates the muscles around the ankle)and it also affects our calves muscles.
- Hold it for 10 seconds. Release
#5. Seal Jump
Like Jumping Jacks, Seal Jumps tend to help inactivation of your muscles chest, hips, and calves.
- Stand with feet outside the shoulders and arms held out to the sides in a “T” with palms facing forward
- Start position and repeat.
#6. Jumping Jack
Jumping jacks are a great full-body exercise that enhances your body shape and also strengthens the body and has a rapid effect on your muscles.
- Standing with your legs straight and your arms to your sides.
- Jump up and spread your feet far away hip-width apart while bringing your arms above your head.
- Jump again, lowering your arms and bringing your legs together.
- Back to the real position and repeat.
#7. Tiptoe Walk
Tiptoe walk is another effective exercise for the rapid growth of muscles. Tiptoe walking means walking only with your toes.
- Stand on the front part of your feet (tiptoes )and walk.
- Don’t let your heels touch the floor during this exercise.
- Barefooting is more beneficial because it helps in the activation of muscles.
#8. Agility Ladder
Agility ladder drills are often a component of specific types of fitness training, including search training to enhance the body muscles and for weight management. If an agility ladder is not available you can chalk and draw the line on the plane surface.
- Step into the first square with your right foot, apply your whole weight on it and do it quickly.
- Step into the second square with the left foot.
- Continue this process right foot left foot.
#9. Bosu Ball Squat
Bosu ball squat is a fitness ball exercise that primarily targets the glutes and targets the calves and enhances your muscle activation.
- Place both feet evenly on the BOSU ball to maintain your balance.
- Now carefully stand on the ball.
- Slowly lower into a squat under control.
- Repeat it.
Sprinting is running over a short distance at the top-most speed of the body in a limited period. This exercise mainly affected the calves.
- Find out a proper running track near your home for sprinting and warm up your body with easy exercise.
- Sprinting is an intense exercise that will use up all of the oxygen in your muscles.
- You should keep your torso upright and the balls of your feet should land directly under your chest.
- Pay attention to speed and keep running that will stretch your muscles.
By adopting these all exercises you can get bigger calves. These exercises builds your calves muscle as well as your other body muscles. These muscles work against resistance, and you may find that you’re able to tone, strengthen, and increase the size of your calves.