5 Top Calf Toning Exercises For Women

If you want to look top-notch in your high heels this year, you need to make sure your calves look as tight as possible in your high heels. The calves can be fickle foes when trying to get them into shape, as they need high-repetition exercises to push them past the rigors they endure on a daily basis.

Look below for 5 awesome calf toning exercises for women who want to look their absolute best when they bear their lower legs to the world.

1.Standing Calf Raises: A calf raise machine is the safest way to do this most popular of all calf toning exercise for women. Set the machine to a low weight and get on with the weight girdle on your shoulders, while the balls of your feet rest on the foot platform. Calves respond to high reps, so aim for 20 - 50 repetitions per set. Going for the burn is more important that doing high weights, as we are looking to tone, rather than building larger calves.

2.Stairs or Stair Climber: Nothing tones your calves while getting your heart pumping like a good old-fashioned stair workout on traditional stairs or a stair-master. Aim for 30 minutes or more per session, to carve out those calf muscles.

3.Calf Presses: You’ll need a leg press, with safety locks available at varying lengths (preferably with the load locking at leg length. Press the weight with your calf muscles only and go for plenty of reps, again around 20 - 50 for one of the most optimum calf toning exercises for women.

4.Calf Curls: Find a cable machine with a low exit point (as you would use for cable rows) then get an attachment that you can wrap around the middle of your foot and hook up to the cable. Most people can lift a great deal of weight, so don’t load the machine up too much. Instead of pressing or pushing with your calves: Curl the weight with your foot as you would do a bicep curl.

5.Stationary Bike: You can give your calves an extra boost by setting up a stationary bike with the pedals lower than normal. This will put you in a position where your calves have to push constantly, while also getting your aerobics in.

*There you have it; 5 of the most effective calf toning exercises for women to get your calves in high-heel ready condition.

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Strength Training Workouts For Women - Women’s Arm Secrets

Women often thought that if they are going to lift heavy weights, they will look more masculine and their weight will increase. In connection to that, nowadays, the majority of women likely, would just want to tone their muscles and keep fit, but not really bulk up. Well, of course, except for female body builders. Performing strength training workouts for women are more into toning and shaping their bodies rather than into gaining muscle mass.

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For females who want to do some exercises, routines can vary from simple squats, bench press and crunches to a medium workout that can also included cardio and resistance training. Like any other routine, this one must begin with a warm up consisting of stretching as well as aerobic exercises. Muscle toning exercises to be effective must include important elements such as upper back stretch, shoulder stretch and bicep and tricep stretches and abdominal stretch.

Circuit training style workouts are highly recommended by gym instructors to be effective in muscle toning, fat burning and targeting troublesome cellulite areas. Circuit training is considered to be one of the best physical activity and toning alternatives for all the women who want to have a sleek and well defined muscle. This training combines the use of light weights and other complementary muscle group exercises.

You may also want to consider Yoga or Pilates. The mentioned workouts can also tone your muscles successfully, plus the fact that it doesn’t involve heavy lifting, but enables you to target certain troublesome cellulite areas while providing a total workout.

Aside from doing strength training workouts for women, you have to make an effort to observe a healthy lifestyle; you have to keep in mind that half of your effort is eating a well balanced and healthy diet. You need to decrease your carbohydrates, instead, take advantage of protein as a source of your workout energy. It is also ideal to use a calorie counter or fitness counter to keep track of your calories and body fat.

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Cardio Workouts To Lose Weight

When you suddenly look in the mirror one day and realize you’ve gained a few pounds that you could certainly do without, you have two choices: reduce your caloric intake by eating less calorie, or burn more calories by doing exercises like cardio workouts to lose weight. Those two options really put losing weight into terms that seem too simple, for what can seem like a very complicated problem.

There are plenty of people, whether they would admit it or not; who would rather over-complicate things, rather than go for the simple solution. The truth is you can lose weight quite easily by reducing your daily calories down to less than 1,500 - 2,000 calories per day (for most people). You can also do enough metabolism-boosting weight or cardio workouts to lose weight also (how much depends on how much you consume and how much exercise you do).

You can also seek to reach a happy medium, by combining a reasonable diet plan with weight training, circuit training, or other cardio workouts to lose weight at whichever pace feels comfortable to you. By happy medium we mean you can diet a bit less, and workout a bit less — by combining the two together.

Instead of starving yourself, you can eat a little more than someone who is using only diet changes to lose weight, while perhaps having to put in less time at the aerobics studio than someone who is only using exercise to lose weight.

It takes approximately an hour of walking or running to burn 500-600 calories. Circuit training, aerobics classes and other cardio workouts to lose weight can burn 400-500 calories in a 40 minute session.

Combine that 40 minute session, 3 or 4 times a week, along with cutting back an easy 500 calories from your diet per day and you could easily lose 2 solid pounds of fat a week (fat contains 3,500 calories per pound). This is a relatively conservative estimate, as many of us could eliminate 1,000 calories a day with little effort (E.g., chips, cookies, sodas, juices, etc). Not to mention, as you workout more, your metabolism will increase even while you rest.

Now get started, you could have eliminated 200 calories while you read this article.

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Toning Workouts For Women

Typically women are more interested in toning or weight loss workout routines, while men are looking to increase muscle size and/or definition. The best kind of workouts for women are the kind that focus on increasing metabolic fat burning, while toning the muscle you already have.

Weights are necessary for anyone who’s serious about building muscle, but toning muscle doesn’t really require you to have any special equipment. With that in mind, weights and cable machines are definitely handy for toning routines, just not necessary.

Continuous Motion

Circuit training is one of the ideal types of workouts for women seeking to sculpt and refine your physique. A great circuit you can do at home, or almost anywhere involves no machines whatsoever.

Start out doing 20 - 50 free-standing squats, immediately afterward, move on to 10 - 25 pushups, then finish off with 20 - 50 abdominal crunches. How many repetitions you actually do will depend on your fitness level and what feels comfortable. This routine hits your entire lower body, entire upper body and core (abs). Working your whole body really fires up your metabolism, to burn fat and shape your muscles.

Going to the gym?

If you have access gym equipment, there are three pieces of equipment that work together to make for excellent toning workouts for women: Leg extension/leg curl, adductor/abductor and the Pec Deck.

A circuit is still going to be our preferred method to tone our body, however, you don’t want to do everything all in one day. Combine a circuit of leg extension, adductors, and Pec Deck one day — then on your next workout day do leg curls, abductors and either Peck Deck or any other upper body toning exercise you like such as: military shoulder presses, preacher curl or bent-arm lateral shoulder raises.

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Learn more about workouts for women at our fitness tips website.
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