5 Simple movements to streamline the calf muscles

For some people, a slim calf is considered more sexy than a stocky and muscular thick. Indeed depending on taste. But for those who do not want to grow up 'bun' in his calf, there is some movement to streamline.

Harley Pasternak, author of The Body Reset Diet recommends 5 movements to streamline the calf muscle. The principle is to combine various types of cardio exercises and stretching are done regularly at least 2 times every week each for 30 minutes.

The movements that is referred are as follows:








1. Skater lunge

Beginning with open leg shoulder-width and arm on the side. Take wide step to back with left foot, cross diagonally at the back of the right leg. The position of the right hand was thrown to the side, left hand follow until past the waist. Repeat 2 times, then switch with the other leg.

This movement practicing the muscle of Quads, hamstrings, glutes.

 2. Stiff-Legged Dead Lift

Stand with legs open shoulder-width, hold a dumbbell with a weight according to ability in both hands. With the head and shoulders in an upright position. pull breath and push the waist to the back. Pedestal weight is in the heel. At the same time, the body down with foot fixed in a straight position. Slowly, return to starting position. Perform 3 sets of each 20 repetitions.

This movement is exercising the muscles of hamstrings.

3. Two-Thirds Jump Squat

Stand with legs open shoulder-width, arms at the side. Perform squats or lose weight up to foot bend, but only until two-thirds. Bring the body up again to starting position, while raised his hand straight up. Perform 3 sets of each 20 repetitions.

This movement train the muscles of quads and hamstring.

4. Singe-Prone Leg Curl

Take a prone position, hold the upper body with elbow sleeves. Cross your left foot up to press the right foot, then bend your both knees. Use the right foot to lift the left leg. To maintain your back keep stable, tighten also to the abdominal muscles. Perform as much as 3 sets, each of 20 repetitions.

This movement train the muscles of hamstrings.

5. Bridge

Lying down with both arms on the side of the body, bend your knees with sole of the foot on the floor. Tighten your abdominal muscles to lift the waist to the thigh starting from the knee forming a straight line with the body until to the shoulder. Hold 25 seconds, then lower again slowly. Perform 3 repetitions.

This movement train the muscles of glutes and hamstrings.