Try these exercises for stronger calves
What's the story
African exercises have long been known for their natural approach to fitness, focusing on bodyweight movements and flexibility. These exercises can be a great way to strengthen your calves without any equipment. By adding these traditional techniques to your routine, you can improve your calf strength and endurance. Here are five African exercises that specifically target the calves, and how they can benefit your fitness regime.
Jumping jacks
The power of jumping jacks
Jumping jacks are a staple in many African workouts. This exercise works your calves well by using them to propel your body off the ground. The rhythmic movement improves cardiovascular health and strengthens leg muscles. To perform jumping jacks, start with feet together and arms at your sides. Jump while spreading your legs and raising arms overhead, then return to the starting position.
Dance steps
Traditional dance steps
Many African dances include steps that are great for calf strength. These dances require quick footwork and constant movement, which work the calf muscles well. If you learn a few traditional dance steps, you can have fun while working out your calves. Not only do these steps strengthen your legs, but they also improve coordination and balance.
Hill running
Hill running techniques
Hill running is a common practice in many parts of Africa, where natural terrains are used for exercise. Running uphill targets the calves more than flat surfaces because of the incline's resistance. This technique improves muscle endurance and cardiovascular fitness. Start by finding a small hill or incline, and incorporate short bursts of hill sprints into your routine.
Barefoot running
Barefoot running practices
Barefoot running is inspired by traditional African practices, where people run without shoes on rough terrains. This method strengthens the foot muscles, including calves, as they adapt to different surfaces. Start with short distances on soft ground to avoid injury, before gradually increasing the distance as your muscles adapt.
Jump rope
Jump rope routines
Jump rope routines are a part of many African workouts because they are easy to do anywhere and give a great workout for legs, especially calves. Jumping rope improves agility, coordination, and cardiovascular health while also working the calf muscles with every jump. Start with simple jumps before progressing to more complex patterns as you gain confidence.