how to get bigger calves for skinny legs
Your calves support your body whether you’re standing still or running up a hill. They also help in jumping, turning, and bending while stabilizing your ankles. if you want to work on your calves make bigger calves for skinny legs.
It’s difficult but it will be possible to build the size of your calf muscles. In fact, Calves are often considered a stubborn muscles in the fitness community because they are challenging to grow and can resist change despite consistent training and effort.
If you are thinking you don’t work on your calves, you are wrong you already work on your calves whenever you are standing or walking. However, the key is to further challenge them if you want to grow them.
Continue reading to learn more about the pros and cons of small calves and how you can bulk them up.
Calf Muscles Anatomy
Calf muscles are an important group of muscles located in the lower part of your leg. The calf muscles consist of two muscles: the gastrocnemius and the soleus. The gastrocnemius is the larger of the two muscles and is responsible for flexing your foot to point your toes.
It also helps to stabilize your ankle during walking and running. The soleus muscle is responsible for plantar flexion, or the movement of pointing your toes away from your body. It helps to stabilize your ankle and provides support for your arches. Together, these muscles are essential for walking, running, and jumping.
What are the reasons for little calves?
Small and weak calves are thought to be caused by genetics. Other factors, like body weight, including genetics, lack of exercise, poor nutrition, medical conditions, hormonal imbalances, and age may also play a role. Let’s find out each of the causes more closely.
Genetics
Because is no effective and fully proven evidence, it’s widely accepted that genetics are usually the main cause of small calves.
Many people say that their calves are the same size as their relatives. Additionally, some say their families have big calves, even though they don’t specifically work exactly on their lower legs.
Low body weight
lower body weight also helps to contribute to small calves. Typically, the less weight you carry, the less weight your calves must support.
However, if you weigh more, your legs must support more of your body weight. Even if you do not engage in calf-strengthening exercises, this can result in larger calves.
Age
Another factor is age. Muscle mass tends to decrease as you get older.
This muscle loss in old age is called sarcopenia, and also affects the legs. Lean leg muscle mass typically decreases by 1% to 2% annually in people over the age of 50.
The pros of small calves
Small calves may have benefits, contrary to popular belief.
Better distance running
Slender calves may improve your ability to run long distances, according to research.
Six elite distance runners’ body measurements were looked at in a small 2008 study that was published in the Journal of Sports Science and MedicineTrusted Source. They discovered that the runners all had one thing in common: small for a calf.
The researchers hypothesized that there might be a connection between distance running performance and a smaller calf circumference. Long distances require less effort because slim legs move with less force.
However, a number of factors, including respiratory endurance, leg length, and body composition, have an impact on distance running.
More research is needed to understand the advantages of small calves for long-distance running.
Reduced risk of liver disease
It’s interesting to note that smaller calves may suggest a lower risk of nonalcoholic fatty liver disease (NAFLD). A person who consumes little to no alcohol develops NAFLD when an excessive amount of fat builds up in their liver.
A 2017 study found that a smaller calf circumference may indicate lower body fat. Free fatty acids (FFA), a type of fat fuel, are accumulated as a result of this type of fat.
As a result, larger calves may be linked to greater FFA accumulation.
High FFA levels are tied to NAFLD risk factors, including:
- oxidative stress
- chronic inflammation
- insulin resistance
This suggests that these conditions may be more likely to affect smaller calves.
However, not everyone might benefit from this potential advantage. The association between calf size and the risk of NAFLD was only found in obese and overweight individuals, not in lean ones.
The cons of small calves
Some negative effects on health have been linked to small calves
Reduced leg power
Small calves may be a disadvantage if you prefer sprinting to long-distance running.
Running a distance requires less leg power than sprinting does. Additionally, a larger calf size is associated with greater leg power.
Jumping also makes use of the calf muscles. However, achieving maximum jumping ability may be difficult if you have weak calf muscles.
Increased danger of injury and falls
Your posture, stability, and balance all depend on your calf muscles. They support the joint of your foot and ankle. You may be more susceptible to balance and stability issues if you have weak calves.
Typically, bigger calves are stronger. As you get older, they can help lower your risk of injury and falling.
Risk of mobility issues arising
A 2017 study by Trusted Source found that your body’s muscle mass is closely linked to your calf circumference. As a result, smaller calves may indicate less muscle mass throughout the body.
Sarcopenia can happen more quickly if you have less muscle mass. As a result, poor mobility, functional impairment, and disability may be more likely.
how to get bigger calves for skinny legs
There are things you can do to build and strengthen your calves, even though you can’t control things like your age and genetics.
Challenge your calf muscles with the three exercises below. They require you to raise your heels against elastic resistance or your own weight.
1. Band-assisted calf flex
This exercise targets your ankles as well as your calves. You will need a resistance band and a mat to try it out.
- Place your legs in front of you and sit on the floor. Make your back straight.
- Hold the ends of a resistance band tightly by wrapping them around the balls of your feet.
- Flex your feet upward and then forward without elevating your feet off the ground or moving your knees.
- Do two to three sets of 10-15 reps.
Sit on a folded blanket or a yoga block if you struggle to keep your back straight.
2. Standing calf raise
Standing calf raises are one of the most effective methods for increasing calf size. The largest muscle in the calf, the gastrocnemius, is the focus of this exercise. With or without weights, it can be done.
- With your feet shoulder-width apart, stand straight. With your weights at your sides, keep your knees slightly bent and your shoulders relaxed.
- Keep your shoulders back and core tight as you raise both of your heels off the ground.
- After a brief pause at the top, bring your heels back to the ground.
- Do two or three sets of 15 reps. You can perform the exercise with or without weights, or you can use a lighter or heavier weight.
You can try doing single-leg calf raises for more of a challenge. Lift one foot off the ground and raise the other heel by bending one knee. Reverse sides and proceed.
This move can also be performed with a calf-raise machine.
3. Plié squat with heel raise
Standing calf raises are one of the most effective methods for increasing calf size. The largest muscle in the calf, the gastrocnemius, is the focus of this exercise. With or without weights, it can be done.
- With your feet shoulder-width apart, stand straight. With your weights at your sides, keep your knees slightly bent and your shoulders relaxed.
- Keep your shoulders back and core tight as you raise both of your heels off the ground.
- After a brief pause at the top, bring your heels back to the ground.
- Do two or three sets of 15 reps. You can perform the exercise with or without weights, or you can use a lighter or heavier weight.
- You can try doing single-leg calf raises for more of a challenge. Lift one foot off the ground and raise the other heel by bending one knee. Reverse sides and proceed.
This move can also be performed with a calf-raise machine.
Effective ways to increase calf size
To help build and strengthen your calves, you can also try the following activities:
- Sprinting. Sprinting in powerful bursts will test your calf muscles.
- Walking on a hill. Your calves exert more effort against increased resistance when you walk or run on an incline.
- Rope jumping. Jumping rope can improve your cardio fitness while also strengthening and toning your calves.
The bottom line
It is difficult for many people to grow their calves. Age, body weight, and genetics are typically to blame.
Focus on exercises that specifically test your calf muscles to build your calves. You may be able to tone, strengthen, and increase the size of your calves by forcing these muscles to work against resistance.
Before beginning a new exercise routine or if you want more information on how to build your calves, talk to your doctor or a personal trainer.