Do you dream of flawless legs, like dancers of incendiary Latin dances? Then, rather, take into account the recommendations on training the calf muscles for girls – an impressive result is easy to obtain in the conditions of your own apartment.

If you justify your own laziness with the thought that it is impossible to build lean muscle mass without working with significant weight, then take a close look at the legs of female choreographers, dancers of various styles and rhythmic gymnasts – a perfect sculptural relief and nothing more. But the only weight they use is the weight of their own body. Sounds convincing?

You can pump up the calf muscles at home without the help of additional equipment. The main thing is consistency, motivation and the implementation of a full range of exercises.

If you prefer fat-burning workouts at home or tirelessly fight extra pounds, then there is more great news for you: one of the best and most effective ways for girls to build calf muscles is cardio. That same run, beloved by everyone, will help you lose fat and pump up muscles no worse than a deadlift with a serious weight of the barbell.

Exercise at home
1. Spring

Stand straight on the floor and slowly begin to lift your heels to the highest possible height;
Having reached the peak, at the same unhurried pace, lower your heels down, but do not touch the floor.
Perform the “spring” in 3-4 trips of 30 repetitions or just do the exercise 100 times in a row. Feel the load?
2. Complex spring

Perform the usual “spring”, but with filled 1.5-liter bottles in each hand – that’s the coveted burden.
When this load ceases to be critical for you, start performing exercises on each leg in turn: first, the “spring” on one right leg, then on the left. Do you feel the difference?
3. Rise from the platform

Organize an alternative to tap dance – a step of a ladder or a weighty encyclopedia for women is perfect.
Put both socks on the edge of the platform, leave the heels to “hang”. Now begin to slowly rise “on tiptoe” to the maximum height, and then slowly start down. Pull your heels to the floor as low as your ankle will allow.
Include in your homework program 3-4 sets of 20 reps each.
4. Ballerina

Always dreamed of finding exercise for pumping muscles in any situation? You found him. “Ballerina” – walking on toes allows you to pump up muscles even at home, even in the office, even on the train.
Walking on your toes, make sure that your knees remain straight and your steps are small. The ideal option for performing the exercise is mince.
5. Rises on socks from a sitting position

This exercise should be a must have in your training program. Only from a sitting position can you work out the deep soleus muscle, which you almost never use when doing other exercises.
Sit on a chair and straighten your back. Place a thick book on your lap or sit a child on it. In this position, begin to tear off the heels from the floor, clearly fixing the socks.
Perform at least 2-3 sets of 30 times.
If by the fifteenth repetition you feel that the muscles are “burning”, reduce the weight (put a lighter book on your knees). The exercise is effective only with multiple repetitions.
6. Pistol

The most familiar exercise from school physical education lessons is the squat on one leg.
If the “pistol” is really hard, find a support and complete the possible number of repetitions, holding on to something with one hand. This will slightly reduce the effectiveness of the exercise for working out the muscle, but it will avoid injury.
7. Jump rope

Do not require unnecessary explanations – a simple and affordable way from the arsenal of boxers and gymnasts will allow you to pump up the calf muscles to an aesthetic relief.
Organization of training at home
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Seriously aiming for success, provide yourself with optimal conditions for productive training. Here are some tips on how to do it:

Decide on the location – your own room will save you from excessive attention of others to your workouts, and the courtyard of the house or the nearest square will allow you to conduct really effective cardio workouts.
The training regimen also applies to classes at home: working out one muscle group – a maximum of twice a week, on the other days it would be advisable to pump up your arms, back and abs or stretch.
Vary the intensity from workout to workout. You yourself know perfectly well that muscles get used to weight if you work with it constantly?
Warming up before strength training and stretching after is still an indispensable component of effective training.
Watch out not only for the number of repetitions, but also for the technique – the quality of the exercise.
Yes, pumping up the calf muscles is not easy – nature itself has laid ultra-high endurance in them. But just imagine how many admiring glances you will catch on yourself by working your leg muscles! Tempting? Then get to work!