This article is courtesy of trainer Yami Mufdi of PrettyFit. Check out their sites for more recipes, nutrition and fitness tips, and to learn about their fitness products for women.

So you want sexy calves? Who doesn’t! First and foremost, it’s important to understand that your calves are made up of two different muscles: the gastrocnemius and soleus. The gastrocnemius is the one that you can see when you lift your heels off the ground. However, the soleus is the larger one of the two and is the one that’s responsible for the shape and the tone you are looking for in your calves!


Target the soleus muscle best by doing calf raises in a seated position. You don’t necessarily need a machine to do this. If you have access to a gym, perfect! If you don’t, here’s how to do these at home with equipment. You can use a kettlebell or a dumbbell. Sit on a chair that allows you to keep your thighs parallel to the floor. Place your weight on your knees. (If you bruise easily, you may want to use a folded towel between the weight and your knee.) Holding on to the weight, do 10-12 seated calf raises then switch legs. Repeat 3 times.


Similarly like the seated calf raise, you don’t need a gym for this one. Stand nice and tall on your right leg and hold kettlebells in each hand. Lift your heels off the ground. Do 12-15 reps and repeat 3 times.


The Stairmaster is my go-to for legs and glutes but if you want to work your calves, this works great, too. Don’t set the pace as fast as you normally would and make sure you do all of the steps on your toes to work your calves.


This is the ultimate calf workout. Stay on your toes and your calves will be burning within the first 3 minutes of your jump! Jumping rope is also fun and also provides cardio benefits as well.