calf exercises

You probably can't wait to get out of all those Winter clothes and into shorts, skirts, and dresses. But are your legs ready? Incorporate these three moves into your strength-training routine to sculpt sexy, gorgeous calves you can't wait to show off.

Wide Squat With Calf Raise

• Stand with your feet about three to four feet apart, toes turned out. Bring your hands together in front of your chest and squat down so your thighs are parallel with the floor, knees over the ankles.
• Raise your left heel off the floor and begin to pulse the hips up and down, isolating the left calf.
• Continue pulsing for 30 seconds and then switch sides for another 30 seconds.
• Repeat two more times on each side.

Squat Jumps

• Begin in a squat position with the feet slightly wider than hips-width distance apart.
• Push off the balls of the feet and take an explosive jump into the air, straightening the arms and legs.
• Land softly, returning to the squat position.
• Continue for one minute.

Mountain Climbers

• Begin in plank position with the shoulders over the wrists.
• Bring your right foot forward, bending the knee into the chest.
• Quickly switch legs, bringing the left knee forward while moving the right leg back.
• Continue switching from left to right for one minute, popping off the balls of your feet as if you're running in place in a plank position.

When it's time to dress up, putting on a pair of heels is an instant game changer. Aside from your favorite kicks, they are the ultimate way to boost confidence and complete a look. But heels are also an accessory that can show off your hard-earned time in the gym by giving your calves center stage. If you're looking to sculpt and define your legs for a special event or just want to to strengthen your calves to rock a pair of heels, consider adding these three exercises to your next workout.

• Raise that leg: Calf raises will shape and sculpt your lower legs in no time! Facing a wall for stability, begin with your feet flat against the floor; slowly raise both heels three inches off the ground, and then slowly lower yourself back down. You can do these alone or in between intervals during a circuit or running workout. Standing on a step with your heels partially extended out from over the stair will increase the challenge.
• Step on the StairMaster: The StairMaster is a machine dreaded by many, but the total-body results, especially in the calves, are incredible! A little burn and a couple of minutes will go a long way. For an extra challenge, alternate minutes stepping on your toes versus a flat foot. Don't have a gym membership or StairMaster? Actual stairs or the local high school stadium work just fine!
• Pack your jump rope: Pack this little tool in your gym bag and see results fast. If you want killer calves, incorporate a few jump-rope moves into the start and end of your usual workout. Alternating between two-feet jumps, one-foot jumps, and jogging in place will help your calves get high-heel ready. Take it to the next level by jumping higher and faster over time.

Head over heels for high heels? Don't forget to show your feet some love with these leg-lengthening exercises to prevent tightness and injury after a night spent in heels.

Source: Flickr User vestman

We spend a lot of time waiting in line, at the doctor's office, or for a dinner reservation, to name a few. But that doesn't mean time waiting should be time wasted. Strengthen your muscles with only the slightest disturbance to your neighbors. Here are four relatively discreet exercises you can do when standing around in public (with little or no embarrassment!).

Lower-body barre moves: Barre exercises rely on small isometric movements to build muscle, so they don't require a lot of attention-getting moves. If you're near a wall, chair, or countertop, you can do the two standing Pure Barre exercises from this video: the standing pretzel and the semi-push-up. Both work your backside and while they look deceptively simple, you'll feel the burn in no time.

Calf raises: Strong calf muscles are important for flexibility as well as strong ankles, so you should make calf stretches part of your regular routine. The good news is you can do calf stretches anywhere, so remember this three-variation calf stretch routine the next time you're stuck in line.

Two more exercises you can do while waiting in public after the break.

'Tis the season to show off your gams! Sure Summer is when we bare the most skin, but holiday soirees often mean dressing up and shimmying on a pair of stockings and heels. If you want to do some quick toning and defining, you can trust a few hardy sets of calf raises to help you out. The simple leg lifts are easy enough to do just about anywhere and will have you feeling (and looking!) sexy and svelte. And, in addition to the aesthetic benefits, they'll help get you ready for all those much-anticipated Winter sports.

A basic move, you will want to begin with your feet about four to five inches apart with toes aimed directly in front of you. Take two counts to lift your heels up in a steady motion. Lower down in two counts and repeat. A quick exercise, it's almost too easy to get carried away and do too many in one set; be careful to not overdue it as you may be too sore to walk the next day. Work your way up to higher counts by starting with 30 lifts. When you get comfortable, you can add on to your tally and even try different variations.

You may not love doing the leg lift exercises yet, but if you read up on some easy places to squeeze them in, you might find yourself addicted to them. Come check them out!