Healthcare: Top three exercises to build strong and toned calves

As those who indulge in athletics or strength-training know, the calves are an integral part of the muscular system of the body. The calves are crucial for supporting the weight of the upper body as well as for activities such as running, jumping and even walking. Here are some exercises that strengthen calves. With some commitment and consistency, the desired results will soon follow.

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Squats

Working the lower body begins with this exercise which is regarded as one of the best exercises to help shape your calves as well as other parts of the hips and legs. While performing squats, a common error is to let the knee take the pressure of the squat. Avoid this to prevent damage due to wrong form. Graduate to performing squats with weights and sustained repetitions which will not only help build muscles but also build stability in the squat. 

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Lunges

Just like squats, lunges also offer numerous benefits. The best thing about both these exercises is that they can significantly help increase the strength of your lower body if performed in the right manner. Along with squats, lunges target the muscle tissue in your calves, glutes and quads.

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Calf raises

Apart from squats and lunges, this is another exercise that will specifically target your calf muscles. The best part about this exercise is that it can be performed at the edge of a stair step, or a step of any kind making it a convenient exercise. More so, it can be done without waits and would still retain effectiveness. One can do this exercise by planting the balls of the feet on the step with heels hanging over the edge. Now raise the heels above the edge and hold the position for a few seconds. Lowering the heels below the platform will stretch your calf muscles. Performing this exercise regularly will definitely enhance the overall appearance of your calves.

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