Make your calf muscles bigger?

There are 3 main exercises to build the calf muscle.

• Donkey Calf Raise

Bend over and support yourself on a table. Tell someone to get on your back (in the initial period tell some child to get on). Raise your heels off the floor. Pause at the top for few seconds, then put your heels. Repeat 2-3 times. After few days, get a heavier child or adult to get on and repeat from 2-3 times to about 6 times.

This exercise should preferably be done after the standing or sitting calf raise.

• Standing Calf Raise

Standing calf raise can be with or without a barbell on your shoulders. Place a foot block in front of you. Stand with feet apart. Put the balls of your feet on the block and slowly raise your heels and stand tip-toe for a couple of minutes. Remember to increase this time gradually. Then bring the heels down to the floor keeping your toes on the foot block. Again keep them in this position for few seconds. Come back to normal position. Repeat 5 times

• Seated Calf Raise

This exercise is the same as the standing calf raise but the only difference is that you will be sitting straight on a chair with a padded barbell (otherwise it hurts)on your knees not shoulders.

You have to take rest after every calf building exercise. You can do some other exercise for some other muscle (you can click on my link for details) and then come back to the next calf building exercise. Because every muscle needs rest to build and overexercising tires it. The calf muscle being the hardest to build requires all the more attention.

Remember to take in a lot of protein in the form of eggs, legumes, poultry and dairy products when you build the calf muscle. Protein is the muscle builder. Also drink lots of water to combat dehydration. Your body loses a lot of water during calf building or for that matter any muscle building exercise, so the balance has to be maintained. Also consume a lot of high water content foods like fruits and vegetables. High water content foods help you to burn fat.

A simple tip to build the calf muscle is by cycling. Use a bicycle for short distances. This will definitely help in the long run. Another way to help build this muscle is by skipping rope. The calf muscle comes under stress when you jump down. Cycling and skipping also help when you are fat or obese and both these exercises help you to lose weight.

Building the calf muscle is challenging but not impossible. You have to be patient, because you cannot expect results overnight. But perseverance pays. Exercise relentlessly, have a healthy diet, think positive and the result will be for you to see in less than a month.

hope this helps