Diet and calf slimming exercises

It is quite difficult to disguise girls' full shins under clothes. The solution to the problem is complex. It is advisable to resort to the implementation of a number of exercises for weight loss calves and thighs. An important role is played by compliance with a specific diet. A decisive blow in the fight against trouble allows you to apply body wraps and massage treatments.

Important points

To achieve effective calf slimming, pay attention to the following aspects:

1. Avoid focused, regular strength training. Such actions lead to a progressive increase in muscle mass, which will cause an even greater increase in calf volume.
2. Make the main emphasis on aerobics. Simple, intense exercises will soon allow you to notice positive changes in the target area.
3. Pilates, yoga, stretching is extremely useful. Before performing such exercises for calf slimming, it is imperative to warm up the muscles qualitatively, avoiding any accidental injuries.
4. Absorb plenty of water throughout the day. Saturation of tissues with liquid helps to eliminate toxins from the body, break down fat deposits, and eliminate puffiness.
5. In order to consolidate the result after performing exercises for weight loss calves and thighs, resort to body wraps of the problem area and massage.

Contraindications

Having decided to resort to performing exercises for weight loss of calves, make sure that there are no diseases that make such workouts impossible. First of all, such classes are contraindicated for girls suffering from pathologies of the cardiovascular system. It is absolutely not recommended to start active training in the presence of varicose veins, as well as diabetes. If the progress of any ailment is noted, before performing the exercises it is better to once again discuss this possibility with the attending physician.

Stretch for slimming calves

Getting to the exercises, first of all, you should properly warm up and stretch the muscles. Otherwise, the risk of accidental injury increases. Take a light run in place first. Jump a couple of minutes on a skipping rope. Sit on the floor with your legs straight apart and stretch your palms to the toes of the feet. Perform a similar operation in a standing position with the limbs brought together.

Toe Rise

As the first calf slimming exercise, use your toe lifts. Take upright in front of the wall. Place your palms on a vertical surface to maintain balance. Slowly rise on toes of feet. Hold in a static position for 5-10 seconds. Gently lower back, moving the body weight to the heels. Perform the maximum possible number of repetitions until a pronounced tension is felt in the calf muscles.

Rolling from socks to heels

Training gives you the opportunity to properly load not only the calf muscles, but also strengthen the feet. Perform the exercise according to the following scheme:

• Take upright.
• Place your feet a little narrower than your shoulders.
• Gently roll onto your toes.
• Then do a leisurely roll on your heels.
• During the exercise, try to maintain the body in balance.
• When starting your next workout, try to increase the number of socks to heels.

Platform lifts

Lay a thick board on the floor or use a stand in the form of a stable, low bedside table. Get on the prepared platform. Lean only on socks. The heel should hang outside the stand. Gently move the body up. The presented exercise for weight loss calves is a more complex version of the above workout.

Kicks forward

Take upright. Make a wide step forward with one foot. Raise your hands above your head. Smoothly move the housing in the front direction. Stay in a static position for a minute. Then move your back to a position perpendicular to the floor and rest for a few seconds. Perform about 5 of these approaches, periodically changing emphasis on the other leg. Training will allow you to pump the muscles of the leg and put a strain on the muscles of the buttocks.

Weighted Squats

For the purpose of high-quality pumping of calf muscles periodically perform squats with dumbbells or weights. The solution makes it possible to create accentuated loads on the soleus muscles of the lower leg. The correct technique for doing the exercise is as follows:

• Grasp moderately heavy weights or dumbbells with your palms.
• From a vertical stand, do a squat so that your hips are in a position parallel to the floor.
• Hold in position for a couple of seconds.
• Move to the original rack.
• Stand on your toes at the final high point.
• During the exercise, weights should hang freely along the body.

Pistol exercise

Perform a vertical stand with one foot resting. Stretch your arms in front of you. Slowly lower the pelvis in the direction of the floor. At the same time, straighten your free leg in the frontal direction. Stay in position for a few moments, trying to maintain balance. Climb up and repeat the exercise with a change of legs. Do about 10 exercises for each lower limb.

Heel walking

Exercise gives you the opportunity to work out your calf muscles in a quality manner, and also exerts moderate loads on the hips and buttocks. Training is particularly easy. Stand on your heels. Try to lift the socks up as high as possible. Go through the legs in small steps. Keep your back straight, maintaining balance due to the upper limbs spaced apart. First, do 2-3 sets of ten steps. Over time, try to bring the number of repetitions to hundreds in one approach.

Rises on socks in a sitting position

Sit on a chair while keeping your back flat. Place your legs in such a way that a right angle forms between the lower leg and thigh. Begin to alternately tear off the toes of the feet from the floor. Then roll smoothly onto your heels. Strive to achieve maximum range of motion. To complicate your workout, place moderate weight dumbbells on your knees, holding the load with your palms. Perform about 2-3 sets of ten repetitions. Regular exercises according to the described scheme will allow you to properly pump the soleus muscle.

Massage

A special massage for slimming calves of the legs protects local tissues from fluid stagnation, and helps to activate blood circulation. The result of regular procedures is the reduction of the lower legs in volume. To achieve good results, it is advisable to seek the help of a professional massage therapist. If there is no time and money to visit a specialist, fairly effective procedures can be performed with your own hands. To achieve calf slimming at home, follow these steps:

1. Place two chairs opposite each other. Sit on one of them. Lay the drumstick on the other. Rub the calves in smooth, light movements, following the direction from the feet to the knees. Before starting the procedure, apply a small amount of massage oil to the skin.
2. After grinding the calves for several minutes, proceed to kneading the local tissues. Grasp your lower legs with your palms. Pull the skin alternately with your fingers to relieve tension.
3. Go to movements aimed at draining the accumulation of fluids from calf tissue. Grasp the leg with your palms in the ankle area. When exercising moderate pressure, move your hands in the direction of the knee. Perform a series of movements of 3-4 repetitions.
4. In conclusion, do a series of gentle stroking calves for several minutes.

Calf wraps

To visually reduce the amount of tissue in the target area, perform regular calf slimming wraps. It is recommended to resort to the procedure in the evening, when the legs most often suffer from accumulated fatigue and undergo swelling. Wraps for the night will allow the limbs to recover and have a good rest.

Prepare a special composition for wrapping. Take a few tablespoons of powdered mustard and dilute with warm water in the volume of a third of a glass. Stir the resulting mass until a homogeneous consistency. Add 2-3 tablespoons of liquid honey and a dessert spoon of vegetable oil.

Carefully treat the skin in the target area with any available antiseptic composition. Steam your calves with a moderately hot bath or shower. Apply the above remedy to the skin in the calf area. Wrap legs tightly with cling film. Sit on the bed, relax and let your limbs rest for an hour. Then carefully remove the film, rinse the mustard-honey mixture under warm running water. Finally, treat the eggs with a nourishing cream.

Perform the procedure every time when the occurrence of puffiness and tightness of the muscles after increased loads are noted. Periodic wraps make it possible to activate metabolic processes, saturate the tissues with an abundance of oxygen and nutrients, and noticeably accelerate the burning of excess body fat.

Diet

Along with regular exercises for weight loss calves and thighs, you should resort to a special diet, which requires restricting yourself in eating fat-rich foods. A viable solution is only periodic absorption of oily fish, which contains vitamins A and D, which are indispensable for the body, as well as omega-3 and omega-6 acids. From the daily diet, it is mandatory to remove pork, beef, lamb. An adequate replacement for these products will be lean chicken, diet turkey poultry and rabbit meat.

Various types of semi-finished products, sausages, and smoked products are subject to a strict ban. It is reasonable to use milk and kefir exclusively in fat-free form. Sweet tooth is important to refuse cakes, sweets, cakes, jam, pastry buns. Occasionally it is allowed to absorb a small amount of natural dark chocolate.

The calf slimming diet does not at all imply starvation. The daily diet can include an abundance of lean vegetable dishes, fresh fruits, and other fiber-rich foods. Regular use of leaf lettuce, carrots, sweet peppers, green onions, cabbage, citrus fruits will speed up the breakdown of fats in the target area.

Nutritionists also advise to absorb sharp foods, in particular, ginger, chili pepper, garlic, during the period of regular performance of calf slimming exercises. Biologically active substances in the structure of such food stimulate the activation of blood circulation, which allows you to fight swelling.

Of particular importance is the absorption of a significant amount of liquid. The daily water intake should be at least two liters. It is best to use a non-carbonated drink. The use of freshly squeezed fruit juices will be invaluable.

Finally

When planning to achieve weight loss of calves at home, you need to understand that exercises, diet and special procedures will not allow you to count on obtaining the desired results overnight. Spend a lot of time and effort. If the application of the complex of the above solutions contributes to obtaining only minor positive changes, and the calves, despite the efforts, do not become less voluminous, try to focus on other areas of the body that are worthy of attention, for example, the creation of elastic buttocks and a thin waist.