How to Thin out Calves

by Personal Trainers

QUESTION:

Hello, I'm a 5'5.5" 143 pound woman with around 24% body fat. Can you please tell me how to thin out my calves, yet toned? My calves are thick in appearance. Thank you Kindly.

ANSWER:

Calf size is largely genetically determined. If you have always had calves which you consider too thick, it may be hereditary. Your body dimensions and composition don't suggest large scale weight loss so it's unlikely that losing weight alone will thin out your calves. You say you want to "tone" which means lowering your body fat percentage so a little weight loss is likely what you will have to do.

The most likely scenario for you to slim your calves is to begin a balanced exercise program focusing on stretching and cardio with proper form. If your primary goal is to slim your calves, you have to avoid any exercises, (weight training and cardio) in which your calves contract with high resistance. In addition to refraining from performing any resistance training calf exercises you need to perform cardio exercises consistent with your goals.

Any type of cardio with a vertical component is out. Refrain from using the stairmaster, incline treadmill, jump rope, hiking, etc. If you decide to use the cardio bicycles, make sure you consciously perform most of the work with your quadriceps and keep your calves from contracting (i.e. do not push with your toes). The same goes for elliptical machines. If you use the ellipticals, DO NOT RAISE YOUR HEELS, keep your feet flat on the foot platforms at all times.

Daily habits also can play a part in bigger calves. If you wear high heels often, your calves are constantly contracted, ditch them if you want to thin out your calves. Also pay attention to how you are sitting. If you are constantly on your toes when you are sitting, your calves are contracted.

Lastly and likely most importantly, make sure you perform calf stretching exercises often. Doing various calves stretches such as the curb stretch will help you lengthen your muscles. Make sure to hold each stretch on each foot for at least 30-45 seconds. It would be a good idea to perform calf stretches up to 3-4 times per day for the aforementioned time frame.

Exercises to Avoid in order to Thin out Calves

Best Calf Exercises