Slim Down Calves FAST! BEST 12 min Beginner Friendly Slim Calves Workout, No Jump (Eng Sub)

Slim Down Calves FAST! BEST 12 min Beginner Friendly Slim Calves Workout, No Jump (Eng Sub)


Day 0 Mark it with permanent marker for next measurement Day 7 (Keep doing this calf workout for 7 days) Hi everyone, this is April Today I am going to share a slim calves workout which slims down the calves effectively by burning fat correcting stand and walk postures stretching and massaging the calf muscles Ok, let’s start the workout While doing these exercises I will explain the causes of big calves and how do these exercises solve these problems to make the calves slimmer OK, let’s start today’s exercises First let’s do Bicycle This exercise can burn fat well Please bend your toes towards the leg hard This can keep the calf tense and accelerates fat burning also help to stretch the calf Please do this exercise slowly and well controlled Try your best to straighten legs as you step up and be perpendicular to the ground When your heel move towards the hip keep it as close to your hip as possible OK, next exercise is Ankle Circles You can do it wearing shoes or with bare foot holding a pen This could be done lying or sitting either way works First, make circles with right foot in clockwise direction Slowly increase circle diameter as much as you can Lead with your big toe and keep all the toes well controlled all the time This is also the reason for holding a pen It can remind you of keeping toes tense Ok, take a rest for 10 seconds Do you feel your foot is sore? OK, let ’s make circles counterclockwise for 30 seconds. Another reason for bulky calf is edema Turning the ankle can promote blood circulation and eliminate puffiness in the calf This exercise can slim down the ankle also OK, let’s switch to other side 30 seconds Keep your toes tense all the time This exercise can strengthen the arch of the foot since there is another important reason for big calf Fallen Arch If the arch resilience is weak Our body will use calf muscles more to perform motions thus the calf becomes bigger and bigger Therefore, strengthening the arch of the foot can also slim down the calf Ok, take a rest for 10 seconds then opposite direction for 30 seconds This exercise could be done whenever we have minutes even sitting in the office It can also ameliorate the symptoms of cold feet And help to correct the position of pelvis to return to the normal The third exercise is Plank Toe Taps This exercise can burn fat all over the body Also, it helps to stretch the calf muscles Most importantly, it strengthens core very well ensures our correct standing and walking postures Thus reduce the burden on the calf and make the calf slimmer For beginners, you can do regular plank which works well also Please tuck the abdomen in all the time Keep your hips are in alignment with your body and legs straight when you tap toes to the side Okay, the next one is Reverse Lunge This exercise can burn fat strengthen the hip and thigh and stretch the calf Squat until the thigh of the front leg are parallel to the ground The calf of the front leg should be perpendicular to the ground Don’t touch the ground with the knees of back legs Please tuck belly in and squeeze hips hard this helps to maintain balance and get better results An important reason for big calf is fat accumulation so we need to do some fat burning exercises OK, let’s switch to the other side The second reason for having big calf is the muscles of our hips, thighs and abdomen are not strong enough thus leading to some incorrect standing and walking postures which cause calf muscles being overused The more you use the calf muscles the calves are getting bigger and bulkier So, strengthening the muscles of hip, thigh and core can help to slim down the calf OK, let’s do some stretches Big calves are often caused by muscle tension and stiffness which could be ameliorated by stretching First, Straight Leg Stretch Right thigh is perpendicular to body and straight left leg Lift toes while keep heels on the floor Bend upper body and keep it as close to your legs as possible If your back hurts you can hook toes with a towel pull them towards the body Please make sure to lift toes towards your body This will help to stretch calf muscles, not thigh OK, let’s switch to the other side straight right leg Bend your toes toward leg Try to push your belly closer to your legs Do not bend to try to reach the legs with your head The two largest muscles within the calf are gastrocnemius and soleus muscles tightness of these muscles is main reason for big calves Stretching can make these muscles loose and turn their short and strong muscle fibers into long and thin Thus, the calf is slimed down Then we do the Downward-Facing Dog Stretch This is a good exercise for stretching calf muscles Hip points to ceiling keep elbows near ears shift body weight to heels please keep the heels touching ground If your wrist hurts then can do the Step Stretch You should feel the strong stretch of the calf OK, let’s lift the heels in turn slowly The sixth exercise, Standing Soleus And Achilles Stretch This exercise can slim down the calves also thins the ankles Slowly bend your legs and squat The center of gravity is evenly spread on both legs Please keep your heels touching the ground Can you feel the stretch above the heels? The stretch fells strong, right? For slimming down calf, stretching is very effective but the best way is avoiding these factors that make calf muscles getting bulky OK, switch to the other side For example, the gastrocnemius muscle is mainly involved in actions that require explosive power so we should try to avoid sports like jumping or fast running In addition, posture has a great influence on the thickness of the calves For example, if you have hyperextension of the knee both the front of the thigh and the back of the calf will become thicker and thicker to help doing the motions Or if you walk on your toes the gastrocnemius become bulky for sure Okay, 7th exercise is Standing Calves Stretch Please bend the knee of behind leg and keep the front leg straight Lift your toes When lift your toes closer to your front leg or bend your body closer to leg you will feel stronger stretching Let’s talk more about walking posture There is another very common wrong posture is not using the power from hips and thighs Which means calf do all the job while walking thus calf will get bigger definitely OK, let’s switch to the other side The correct walking posture should be like shown in the animation tuck your belly in and tighten your hips raise thighs first to drive the calf forward the heel hits the ground first and then transitions to the toes This knee of front leg should be straightened when heel hits the ground If we can walk in this correct way the calf will getting thinner and thinner Okay, let’s do some massage with the foam roller This is also a very effective method to slim down the calf If there is no foam roller on hand You can do the previous stretch again or massage calf with hands The standard way to do foam roller massage is putting both hands on the ground to lift body to up off ground then shift body forward and backward to get massaged But what I want to share today is an easier, more relax and effective way I have been using Just sit on the ground and do it like this Divide the calf into three sections in the longitudinal direction Rolling from the ankle First swing foot left and right to massage about 12 times Okay, turn your big toe inside shift back and forth 12 times Then turn your big toe outside massage longitudinally Ok, let’s move up to the middle of the calf where the gastrocnemius muscle is Massage in the same way as before Okay, turn your big toe inside move leg back and forth for 12 times Okay, the big toe turns outside then You can also lean your back on a sofa do this massage while checking your cell phone Ok, let’s move up to back of the knee Massage horizontally first Ok, let’s massage the inside muscles About 12 times Then we turn the big toe outside Move back and forth, about 12 times OK, let ’s switch to the other leg also start from the ankle Swing left and right first For my calves, this foam roller massage is the most effective way to slim them down First, it can eliminate edema Second, it can well eliminate the tension and swelling of the calf muscles soften the muscles knots completely Thus, the calves become slimmer OK, turn your big toe to the outside and massage about 12 times Let’s move up to the the gastrocnemius Swing your foot left and right about 12 times Okay, turn your big toe inside Shift back and forth for 12 times Massage with a foam roller is way better than our manual massage because it can access to deep muscle knots better and gives a much better relaxation Okay, move to under the knees massage it the same way OK, then massage the inside muscles Still around 12 times OK, big toe turns outside Massage longitudinally OK, let’s step on the Massage lacrosse ball to relax our feet you can also use tennis Roll under the whole foot for about 15 seconds then find the sore spot and supply pressure locally This can ease the tension in the Plantar fascia restore the elasticity of arch of the feet Also help to move the gravity center of our bodies back to the center of the feet As a result, correct the Pigeon-toed or splayfooted walking OK, switch to the other side The most painful part of my foot is the inside of the arch I finally found out why my inner gastrocnemius is big Where do you hurt the most? You can tell me in the comments OK, in the end, let’s do a Standing Forward Bend Keep legs straight and touch the floor with hands Bend your body closer to legs Keep this for about 30 seconds This exercise stretches the back of the entire leg very well It can also slim down ankles and make your legs look slimmer Alright, this is what we share today The first 4 exercises can be done once or twice a day The parts of stretching and massage You can do it whenever you want And please try to correct standing and walking postures in daily life Which is most important for slimming down the calve muscles OK, hope you enjoyed this video And see you soon in the next one Bye bye~

100 thoughts on “Slim Down Calves FAST! BEST 12 min Beginner Friendly Slim Calves Workout, No Jump (Eng Sub)

  1. Can we do this workout twice in a row, and if we can do we possibly get faster results 😁, by the love your videos💛

  2. Weight 46.5kg

    Right Calf: 12.5 inches / 31.5 cm
    Left Calf: 12.5 inches / 31.5cm

    DAY: 1 I had to do the roller thing with the tennis ball lol it kind of worked

  3. Hello, can you put a malaysia sub? Because I know a little bit english languange 😫 sorry for my bad english 🙏

  4. Imma try this one.
    Calves- 31 cm

    Day 1- it kinda hurts while exercising but after that, it doesn't hurt anymore.

    Day 2-

  5. April your videos motivate me so much that I get up early in the morning and do thighs and arms workout from your channel.🙂🙂
    Can you please do face toning and long swan neck in a video..please

  6. Ахахахах. Для телят… Ну что ж, пойду упражнять своих телят.

  7. Haré esto!!
    Really, i love your videos thank u for your channel i hope that you're fine in this days!💜💜

    Day 1: 32 cm

  8. 12.16 am:checking out the comment box to see anyone got results
    12.17am: find out that it was uploaded 7 hours ago
    🥴🥴🥴

  9. Espere mucho este video ♥
    Ahora que estamos en cuarentena podre hacer todas tus rutinas sin falta ya que hace un tiempo deje de hacerlas por falta de tiempo y realmente me ayudaron mucho, muchas gracias <33

  10. Why all army is here 😂💜🔥
    .
    .
    I think want Feet like bts or like jk or jm😂💜💜
    .
    .
    *
    Fighting ARMY (U CAN DO THIS)💜

    I purple u💜💜💜💜

  11. thank you!! my calves are currently 35.5 cm 🙁
    day 1: not bad, i dont have foam roller or ball so i couldnt do those 🙁

  12. Thank you so much for uploading this video. Yesterday i was looking a way to slim my calves. I am so happy. I am definitely going to try this with your other video ( legs and arms).❤️❤️

  13. 最近美國的狀況妳也知道的,還在想妳最近不知道好不好,有沒有安全,小孩在家上學有沒有drive you crazy哈哈,就看到你PO的影片啦! 希望妳們一家健康平安~

  14. I really like your leg and arm exercises to tone, but I was wondering what cardio i could do to add on to my workout to tone as well? I normally do endurance jogging or speed walking on a high incline on the treadmill, or biking on a mechanical bike, but i heard that bulks up your muscles. Because of that, i stretch my calves and thighs after, but i’m not sure if i’m doing the effective exercises…should i instead do that with no incline or not do any cardio at all?

  15. Ok acabo de ver el video y nones tan difícil los ejercicios. Asi que empezamos.

    Pantorrodillas: 32 cm

    Día 1: 👊💛

  16. Doing this today!!
    May calves are both 37cm

    Day 1 – Done! The plank and exercise 7 hurts ssooo bad!

    Day 2 –

  17. Anyone else trying to get fit for summer while schools out and doing her arm, thigh, and this workout? Lol and also working so hard for absss

  18. I love you because you are helping us in losing weight and also thanks for the Arabic translation 💜🤗

    أحبك لأنك تساعدنا في إنقاص الوزن ، ايضا اشكرك على الترجمة العربية💜🤗

  19. Thank you for the informative presentation. I am trying to do this exercise but I have bad knees and doctor said I need knee replacement for both knee. Can you guide me with some easy exercises for knee. Thank you.

  20. okie im doing this along the slim tighs workout as well. i'll keep you updated!!
    day 1: did it and the stretching really worked to strengthen i feel like,,, anyway i haven't a rolling foam but i'll buy one soon!

  21. rất cảm ơn các video bổ ích của bạn 😍 video lần tới bạn có thể làm về các bài tập làm thẳng chân vòng kiềng được không ạ ?? 😘❤️

  22. Hello April, I'm here to announce that i have done your thigh exercises for over a week. And it's really helpful. And now i will do this, i am waiting for this so muchhh. Thank youuuu

  23. I'm currently trying the 30 days workout to slim your arms, and now I'm gonna try this as well. I can't wait to see the results. Thank you so much for your contents!💗

  24. So… I speak German and I just wanted to let you know that Kälber means baby cows and not the muscle there… You should change that cause it sounds really really weird. But I had a good laugh, so thank you

  25. For me it basically worked just losing some weight and also stretching a lot after working out because my muscles were tight and bulky. I recommend Emi Wong's slim calves stretching video. I thought I had to workout a lot to lose fat in my calves but it's impossible to do so. You only need to lose fat in general with a full body HIIT workout and then stretching A LOT to avoid getting bulky calves. Trust me stretching every day makes such a big difference!

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