i'm 1.87m tall (6'2") and because i've grown over the last few years, i have very thin calves, i cycle so my quad muscles are not too bad, but the calves are really small.\ni'm not a member of a gym, and don't inted to be one any time soon (haven't got the time) anyone got any exercises that i can do at home?\ni need them to be strong aswell as big, but i'd rather they were strong than large......\nalso, any exercises for strengthening the quads when im not on a bike.....\nthanks
135901
hello..\nif u use a step on the stairs put the front of your feet on the edge and go up and down ...for different difficulties go really slowly for the strength...then you can move on to doing in on one leg..this exercises also raises the arches of your feet which make s you faster at running...this exercise is mainly used by dancers :P\nraises are really good and you can vary them by doing them quickly and lots of slowly...then again move on to doing them on one leg..skipping is a good way of building all leg muscles...squats improve you quads...\nif you visit www.dance.net and then click on advice the strenghtening they have exercises for strenghtening evry muscle in th body..\nsearch on the internet for strenghtening for teens and there should be a site which i don't remeber name which includes pictures aswell\nbreathing during exercise is really important as it brings all the oxygen around your body..\nremember to strectch before and after exercises..\nxx
578227
Def more reps at first, then work in higher weight with lower reps, build up legs first, then start to use for power!! Dont always do high weight, once a week is perfect!! Just stay with the reps!! Good luck
464841
I was in your shoes 3 years ago. I needed to develop my vert. What helped me? Your local athletic store...or on eastbay.com sells this show that makes you walk on your tippy toes and play ball on your tippy toes. This may seem stupid but it helped me soo much! By standing on your toes for long periods of time, it builds the muslce necessary to increase your verticle leap. On days you dont use the shoes, do repetitive jumping. That will help you build your quads. Your quads is 1/4 of the contributor to your leap. But those shoes are sooo crucial. Best of luck! I think this should help you!
264163
You really cannot do to much in two weeks. It takes a few weeks for your muscles to adjust and get bigger. You should have started working out about a month ago you might have then seen some small results. As for now just try this machine that they have at the gym called stair master. It works damn near everything. Your whole legs your butt. That machine is the best thing invented for the legs. You can also ride a bike and run up and down stairs. Try squats and lunges. I was a ballet dancer for 14 years I had the best legs ever. I quit sadly and now I am on the stair master and it really really helps. good luck!
290257
There are two things I diod to help that. 1 use the parachute run method. They have small parachutes that you run against that help to improve leg strength. 2nd weighted shoes, really do make you build leg muscles. And most important spend time in the weight room.
511746
if u have a gym pass then u can work out on the calf machine....a little machine that puts pressure on ur shoulders and u push up or ur toes repeatedly.  the calf muscle is the hardest muscle in the body to strengthen and if u do that itll help for sure....also squats help alot, both of them together and ull see results in about 2 weeks
156136
try working on your abs, this will allow you to get your legs up higher...maybe try jumping on a trampoline also. it doesnt have to be big, i have a small one and my jumps have improved a lot! also work on arm strength for the back handspring..just work hard at it! and once you get it you'll have it. just practice. trust me! :) k well i hope it helps.
68644
Hello, I have the same problem as you. I'm 5" tall and slim, but I have quite muscly legs and calves which I can't stand! They look great in the gym when I'm exercising but I find that I'm unable to wear things that show my legs as they are not quite as 'feminine' as I would prefer.\n\nI have started to run as running does help your calves to slim down.\n\nIt has to be a specific type of running, you have to train your body to run long distances, as this will train your body and legs to adapt to running for long amounts of time.\n\nWith muscly legs you won't be able run for too long before they ache, so if you keep it up your legs will change naturally to slimmer and more leaner muscle rather than short thick muscles, as longer and leaner muscles help you run for long distances.\n\nTake a look at marathon runners, you hardly ever see one with muscly arms or legs but they are always very toned and lean.\n\nIf you have never run before, try speaking to the fitness instructor at your local gym, or get a personal trainer.\n\nThere are specific running programmes which help you to increase the time and speed of your runs.\n\nGood Luck
555967
If you want to keep your legs strong for next season you should try doing jump roping. It will not only help you keep your legs strong but also build endurance. You should also try running and bench pressing at a local gym. \n\nYou could also do squats which helps your upper leg and leg curls so as to keep every aspect of your leg strong. You should be working out your shins with this so you don't get shin splints and focus on raising things with your feet or legs so they get used to the wait of carrying things. I attached a link with the directions to all the things I described.
457955
For the past year I have focused on my leg strength and had great results.  They're over 50% stronger in six months.  From what I've read squats are the best to develop leg strength, but the downside is if they're not done properly you can hurt your back (I don't like exercises that compress the spine).  I initially did these, but injured my lower abdominal about 9 months ago and never did them again.  I found I can get a great workout doing a variety of other exercises.  \nHere's what I do:  leg curls (single and double leg{three different machines})\nleg extension \ncalf raises (double leg on the machine & single leg lowering the heal with the toes on a step)\nIncline leg press (push legs up at a incline)\nadductor\nabductor\ndumbbell squats\ndumbbell lunges\nsingle leg squats (no weight, balance yourself)\n\nIf you do these exercises and increase the weight every 3-4 days you strength train, you'll have stronger legs fast.  I only lift my legs twice a week.
241681
Well, depending on if there are machines available at the gym or not, but there's usually a machine that you sit down and have to push your legs together with some weight on a cable serving as resistance.  If you don't have this, do a lot of "leg spreaders"...lay down with your legs lifted a few inches off the ground (head up) and then just spread your legs and then bring them back together.  Repeat this 25-50 repetitions, and about 4 sets.  That will target your inner muscles.  Just make sure you are balancing with other leg muslces as well.\n\nIf you need more definition, what leann said would be good with weights (or that machine I previously mention with exta weight...do 8-12 reps, 4-5 sets)
608359
You have to do all the compound movement work out to the legs with an extra emphasis on your calf raises.\n\nYou can do the standing calf raises against a resistance which will make your calve muscle more visible (Gastrocnemius lateral head and long head)\n\nFor soleus you have to depend on seated calf raise.\n\nFurther if you want any clarification you can contact me.
310517
Ok, I have a really good exercise. It is sort of confusing, but hopefully you will understand! By a wall, lean against it and pretend like you are sitting in a chair. Stay in this position for about two minutes, and do it every day. It builds up leg muscle.
297072
I have mild cp too. small world huh. anyway keep doing your strtches. I would suggest not wearing a brace yes it will help but there uncomfortable. I wore braces on both my legs for about 5 years of my life and it sucked. I would suggest doing a runner's stretch both with un-bent and bent knee. I would also suggest doing calf raise with weight and no weight. Sometimes if you go to the doc. they can give you ultrasound or a stimulating device to loosen your muscles to
88738
They don't get smaller darling I've been trying my whole life!!! I've done every imaginable exercise. I've resorted to just living in really high heels all the time they make them look a little smaller. I hated my calves all my life then my friend's mom told me that she also hated her's all her life too until she got into an accident and they were scarred then she wished they were at least the way they were before. My point is like all of your body even your calves, they're not just to make skirts look good, they actually have a function and I'm sure they do their job really well.
450339
u can ked that air bag kinda thing...or try leg raises ....they are hard and are highly efective
396239
wow you are tall for your age. You should stick with body weight exercises like pushups and pullups.