The calf muscle is the lower bottom portion of the back of your leg. Some people are quite satisfied with the development of their calf muscle. This is usually due to genetics. Since not everyone has good calf genetics, I have a couple of exercises that will help you. It's possible to firm, define and even increase the size of your calf muscle if you want.

There are two parts to the calf muscle, the gastrocnemius and the soleus. Each of the two exercises below will target either the gastrocnemius or the soleus. While the gastrocnemius is the most visible muscle of the two, it is indeed the smallest. If your goal is to increase the actual size of your calf, you should put more emphasis on the larger of the two muscles, the soleus. If the gastrocnemius appears bigger, it's only due to the fact that it is superior or lies over the top of the soleus.

The calf muscle will respond to a higher repetition, so try to achieve the repetition given for each exercise.

Warning: Your calves will burn! If you are just looking to tone your calves, perform only one to two sets for each exercise. Those of you wanting to increase calf girth, should do three sets of each. Do these exercises two to three times per week. The first exercise shown, the seated calf raise, will show you how to work the soleus.

Consult a physician before starting this or any exercise program.

Seated Calf Raise (Soleus) Do one to three sets of 15 to 40 repetitions. Keep your feet directly under your knees. Slide your shoes off of the step so you are on the balls of your feet. You will want to feel a good stretch in the down position. Point your toes to a full extension. Exhale as you lift. Use smooth and controlled movements. The next exercise will work the smaller, but the more visible of the two calf muscles, the gastrocnemius. If you are looking to just improve the tone and shape and are not interested in increasing size, you can get away with doing just this one exercise. It's easy to do and all you need is a step or a block of some kind.

Standing Calf Raise (Gastrocnemius) Do one to three sets of 15 to 40 repetitions. Make sure you have something to hold on to for balance. Slide your feet off of the step so you are just on the balls of your feet. Take it down to a good stretch and begin to extend. Use smooth and controlled movements. Keep your abdominals tight when doing this or any standing exercise. Now you're ready for sexy calves. Training these muscles is also great for improving athletic performance for a variety of sports. Remember, go for the burn!