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Exercise Ball Exercise for Calves

Get on the Ball: Seated Calf Raises

The calves are one of the most neglected muscles in the lower body, but in the Summer they also happen to be one of the most visible muscles of the leg — think capris, shorts, dresses, skirts, etc. People love to work their quads, hamstrings, hip flexors, and glutes but when it comes to working our calves, most of us fall short. This exercise on the ball really targets the muscles of the calves while also giving the core a little workout, too. Here's how to do it:

  • Start by sitting on a stability ball and resting dumbbells on top of thighs. Thighs should be parallel to the floor and knees should be about hip width apart.
  • Slowly lift heels off floor to contract your calf muscles and hold for one second.
  • Then slowly bring heels back down to the floor to complete one rep.
  • Do three sets of 10-12 reps. Start with 3 to 5 pound weights, and increase weight if that feels easy.

Fit's Tip: To make this move extra challenging, bring your legs closer together. This will challenge your core even more to keep you upright as well as working your calves.

Don't forget to stretch your calves after working them. Here's a bunch of calf stretches for you to try!

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Join The Conversation
aimeeb aimeeb 7 years
I'll try this!
aimeeb aimeeb 7 years
I'll try this!
Average-Jane Average-Jane 7 years
This support my theory that everything is better on the ball. Right now I'm doing chest press and tricep extensions, so I'll add it to the group! Thanks!!! -Gym Rat Jane
Merlin713 Merlin713 7 years
I've never actually spent time on my calves. I'll have to try this to see what happens.
rpenner rpenner 7 years
This is fantastic! I'm going to do these tonight while watching tv
gatsby-esque gatsby-esque 7 years
Any other tips on my comment posted above would be greatly appreciated. ;)
gatsby-esque gatsby-esque 7 years
I love nice calves too...unfortunately, I have chicken legs and very teeny calves. I wish they were more muscular. Any tips for increasing the muscle mass of the calf?
Renees3 Renees3 7 years
I love calf exercises. I do raises almost everywhere, like when I'm doing dishes or waiting for something. I think strong calves are super sexy, especially in heels!
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