Are you unhappy with the size of your calves? Do they look disproportionate and fat compared to your thighs and overall body? If you tend to accumulate fat on the back of the lower legs, we have the perfect solution. Make a few changes to your workout, diet, and lifestyle, and you can get slim calves. Give this post a read to know everything you should do to lose calf fat. Swipe up!

Exercising is a great way to lose overall body fat. Though there are no spot reduction methods to get rid of fat from one part of your body, a few exercises, when done correctly, can help reduce the size of your calves, build long and slender muscles, and make your legs appear slimmer. Here are 10 exercises that will help you lose the excess fat from your calf area. Take a look:

1. Standing Calf Raises

1. Stand with your feet shoulder-width apart, chest out, and shoulders rolled back. Place your hands on your waist and look ahead.
2. Raise both the heels and balance your body on the balls of your feet.
3. Hold this pose for a second, and then lower your heels to the floor.
4. Repeat this quickly to feel your calves burn and melt some fat.
5. Do 3 sets of 25 reps.

2. Seated Calf Raises With Weights

1. Hold a dumbbell in each hand and sit on a stool or chair. Place your feet flat on the floor, and the handles of the dumbbells on your thighs, just above your knees. Point your elbows slightly out, keep your spine straight, and legs shoulder-width apart, and look straight.
2. Keeping the balls of your feet on the floor, raise your heels.
3. Hold this pose for a second, and then lower the heels to the floor.
4. Do 3 sets of 20 reps.

3. Weighted Sumo Squat With Calf Raise

1. Hold a dumbbell with both hands. Stand straight with your legs wider than shoulder-width apart. Turn your feet out, keep your back straight, roll your shoulders back, put your chest out, and look straight.
2. Flex both the knees and lower your torso until your hips are almost in line with your thighs.
3. Hold this pose for a moment and then slowly raise your body. Right before your legs are straight, raise your heels.
4. Place the heels down and flex both your knees and get down to a sumo squat.
5. Do 3 sets of 12 reps.

4. Plie Calf Raises

1. Stand straight with your legs wider than shoulder-width apart. Squat down, keep your back straight, and extend your hands in front of you and join them as shown in the image.
2. Raise your heels and balance your body on your toes – almost like you are wearing high heels.
3. Lower your heels a little, and just when they are about to touch the floor, raise them back to the original position.
4. Do 3 sets of 12 reps.

5. Skater Hops

1. Stand straight with your legs together.
2. Bend both your knees slightly and lift your right foot off the floor. Bend your right knee fully so that the shin and thigh are at 90 degrees to each other. Lean forward slightly and get into a “runner stance” (as shown in the image).
3. Hop on your left leg and land on your right foot so that the legs are wider than shoulder-width apart. Lift your left foot off the floor simultaneously. Flex your left knee fully so that your shin and thigh are at 90 degrees with each other.
4. Hop on your right leg and land on your left foot.
5. Do 3 sets of 12 reps.

6. Arm Plank With Knee Dips

1. Get into an elbow plank pose. Keep your core engaged.
2. Flex your right knee and touch the floor with it. Bring it back to the plank pose.
3. Flex your left knee and touch the floor with it.
4. Do 2 sets of 12 reps.

7. Endurance Running

1. Do a light warm-up like spot jogging, jumping jacks, and stretching before you start.
2. Start jogging on the road or on the treadmill. If you are running on the treadmill, set the incline to 3 degrees.
3. Run slow and for a longer duration to lose overall body fat as well as calf fat.
4. Do it every alternate day for 15-30 minutes.

8. Stair Climbing

1. You can do this on the stairs at home or work or at the gym on a StairMaster machine.
2. Warm up by spot jogging and doing a few warm-up stretches.
3. Climb up and go down the stairs at a moderate pace.
4. Use your toes instead of the entire feet so that you can work on your calves.
5. Increase your running speed gradually with time and practice.
6. Do 2 sets of 3 reps.

9. Jump Squats

1. Stand straight with your legs shoulder-width apart, chest out, and shoulders rolled back.
2. Push your buttocks out, bend your knees, and get into a squat or sitting on a chair pose.
3. Swipe your hands up above your head and jump.
4. Land softly on the floor.
5. Do 3 sets of 15 reps.

10. Single Leg Squats

1. Stand straight with your legs hip-width apart.
2. Lift your right leg off the floor in front of you, raise both your arms in front of you, at the shoulder level, and with the palms facing down. This is the starting position.
3. Bend your left knee and get into a sitting posture. Keep your right foot flexed.
4. Hold this pose for a moment and then straighten your left leg and get back to the starting position.
5. After you complete 10 reps, switch legs and repeat the same.
6. Do 2 sets of 10 reps.

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