How to lose weight in your calves at home and quickly

thin legs

deficiency of soft tissue on the inner surface of the legs

uneven distribution of soft tissues along the inner and outer surfaces of the legs,

thin, crooked or, conversely, thick ankles and pronounced popliteal fossae

asymmetry of the legs (lipofilling is performed in combination with or without endoprosthetics)

true O-shaped deformation

And also a disproportion of the legs in cases where a large massive thigh is combined with a thin lower leg. Even in this case, depending on the initial anatomy, as in the well-known saying, there are three options: for correction, you can reduce the volume of the hips by performing liposuction; increase the volume of the legs with lipofilling; perform a combination of liposuction with lipofilling.

Cruroplasty photo

Photos before and after surgery of patients who have already undergone cruroplasty (thigh surgery) at the Abrielle plastic surgery clinic can be found in the Photo Gallery section.

After shin replacement or osteotomy, lipofilling can effectively complete the creation of soft, beautiful contours.

In addition, each woman has her own concept of “ideal legs”. Therefore, in each specific case, to obtain the maximum aesthetic result, we select individual correction tactics based on the patient’s wishes and ideas about beauty and harmony.

The greatest visual effect of straightening and creating a beautiful shape of the legs is achieved by combining liposuction of areas with excess fat deposition and lipofilling - filling the areas with a lack of volume with adipose tissue. The source of your own adipose tissue is usually those places where a particular patient has it in excess. As a rule, these are flanks, belly, thighs, riding breeches, etc. It turns out that the figure’s shortcomings literally turn into its advantages. Excess body fat, which is moved according to certain rules, helps to model slender, proportionally folded legs.

How to make your legs more beautiful reviews

“The result of enlarging the legs with lipofilling exceeded all my expectations. I am very happy! Thank you everybody!" Zhanna, 28 years old. You can see this and other reviews about lipofilling of the legs of patients at the Abrielle plastic surgery clinic on our website in the Reviews section.

Causes of large calves

The main causes of large calves are:

1. Hereditary feature. Many people have naturally large calves, and their volume can be determined both by the presence of subcutaneous fat and by overdeveloped muscles in this part of the leg. In this case, even in slender people, the lower part of the legs will be quite massive, which becomes the cause of complexes and embarrassment to wear a lot of clothes. Changing the size of calves with such genetics is possible only visually, by working on the formation of other proportions.
2. Wearing heels and gait features . If, while walking, the main load falls on the forefoot, then the calves work more than other parts of the legs and are pumped up. Simply walking on your toes can help with this. This problem is solved by comprehensive strengthening of the muscles of the lower extremities.
3. Fat deposits - for some people, it is the lower part of the legs that is considered problematic and most prone to the accumulation of fatty tissue. When losing weight through clean eating and exercise, the fat from your calves is the last to go, so you will have to be patient and enthusiastic and continue to do a series of actions to slim your calves.
4. Swelling - this is in cases where a person’s lower leg volumes have changed dramatically, although previously they were quite proportional. It is necessary to remove excess water using accessible methods (refuse salt and be sure to follow a drinking regime), and also undergo an examination.

Diversify your lifestyle

This applies to both fitness and daily routine. Exercises must be changed every week, introducing new ones into the complex. Otherwise, the muscles get used to it and begin to save energy. In addition to sports training, yoga, dancing, and swimming are useful for the legs. It is important to move a lot: walk, play tennis, jump on a trampoline. It's relaxing and enjoyable. This way there is a greater chance that boredom and disappointment will not arise, and there will be no temptation to quit classes.

How to lose weight in calves?

All experts say that it is impossible to lose weight locally and the fat layer will be evenly removed from all parts of the body. But at the same time, those who want to reduce the size of their calves are advised to do the following:

1. Determine the cause of the problem first and then act from there.
2. If it's a matter of genetics, you need to work on building muscle mass in the upper legs and buttocks, then your calves will visually look smaller.
3. If the reason is the gait or the wearing of high-heeled shoes, wear low-heeled shoes and make sure that when walking there is an even load on the entire foot.
4. If the problem is excessive weight and fat accumulation in this part of the leg, you need to eat right, focusing on proteins, and do the right exercises.

Appearance and distinctive body features

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A figure with a triangular configuration is conventionally classified as an athletic type of constitutional structure. In the absence of proper physical activity, a sedentary lifestyle and an unbalanced diet, fat tissue dominates in the body.

Characteristics of the Pear type figure are a thin top and thick legs.

Distinctive features and identification signs of pyriform anthropometry:

• narrow shoulder area;
• small breasts;
• relatively thin waist;
• massive thighs;
• full legs;
• large calf diameter.

A thin top and thick legs are one of the most common female body types. Alternative conventional names for such a constitution are A-shaped silhouette and pear-shaped figure.

A typical external sign of a triangular build is considered to be a significant excess of the volume of the hips over the width of the bust.

Girls with a pear-shaped figure usually have a pronounced waistline and fragile shoulders. All fat deposits during weight gain are concentrated in the lower extremities and buttocks. Arms and shoulders in most cases remain slender and proportional.

Occasionally, an increase in body weight is visually manifested in the abdominal area and upper torso. Some representatives of the fair sex with a triangular figure have short legs relative to the torso.

The transition line from the waist to the hip is clearly defined in the absence of excess weight. Such a figure in its natural state is considered feminine and aesthetically attractive. Problems begin when gaining weight, which women with a pear-shaped constitution are naturally inclined to do.

What to do to lose weight in your calves?

Experts give useful advice on what to do to make your legs slimmer in a short time.

General recommendations

General advice is similar to that given for general weight loss:

1. Maintain a drinking regime, because a sufficient amount of fluid in the body is a prerequisite for a healthy metabolism. To do this, you need to drink 2 to 3 liters of water daily.
2. Completely eliminate all unhealthy foods - sweets, fatty foods, starchy foods and those rich in chemical additives, as well as alcohol. Limit consumption of cereals, potatoes, other starchy vegetables and sweet fruits.
3. The diet should be based on proteins and vegetables. In the morning you can eat cereals, fruits and dried fruits.
4. Do not use frying in any oils as a cooking method.
5. Work out at least 3 times a week and do exercises that will help you quickly burn fat and change your proportions.
6. As for training, long-term cardio exercises that do not involve resistance from the calves are ideal. These include slow running, walking, orbital walking and others. At the same time, step aerobics, jumping, walking up stairs or up a mountain should be avoided.
7. You should start your workout with a warm-up and warming up your muscles; at the end of each workout, stretch the lower legs, and then massage your calves.

Nutritionist advice

Nutritionists do not identify special diets for people who accumulate fat in the lower legs. To lose weight in your calves, you need to eat a balanced diet and be physically active. Moreover, if the reason for massive legs is excess weight, then a protein diet is suitable for a person, in which the following products are allowed:

• All types of lean meat: poultry, rabbit, beef;
• Any fish and seafood, including canned tuna and sardines in their own juice;
• Eggs;
• Fermented milk and dairy products with minimal fat content;
• All vegetables, preferably raw;
• Sour fruits and berries;
• Nuts;
• Cold pressed vegetable oils.

This diet is not suitable for people who naturally have developed calf muscles, because protein foods promote additional muscle growth.

In this case, meals should be fractional, that is, 5-6 meals are included per day, with small portions - approximately 300-400 g during breakfast, lunch and dinner and 150-200 g during snacks.

If you feel hungry in the evening, you can satisfy it with boiled meat, fish, cottage cheese with fiber, a protein shake made from low-fat milk, kefir and cottage cheese.

To ensure a fast metabolism, it is recommended to drink 2 glasses of water before each meal about half an hour, as well as drink drinks with ginger, lemon, vegetable smoothies, kefir and milk drinks with flax or chia seeds. They will help prevent constipation, cleanse the intestines and reduce appetite.

Massage and beauty treatments

Corrective massage is most often used to reduce the size of the waist, hips, and buttocks. But sometimes it also helps to reduce calves. It is optimal if the procedure is carried out by a specialist, and a massage course is carried out once every six months in conjunction with a proper diet and regular physical activity.

But you can massage your shins at home with the following algorithm:

1. Warm up the skin of your feet with stroking movements, alternating intense rubbing with soft and smooth movements. At this stage, massage oil or cream is applied.
2. Make pinching movements with both hands, kneading the calf and shin in the direction from the center of the leg to the edges for 10-12 minutes for each leg.
3. Finish the massage with stroking movements.

You can also perform a massage while taking a shower using a special hard brush and a suitable hygiene product.

In addition, you can lose weight in the lower legs and make thin calves using film wraps. To do this, a mask prepared at home from vegetable and essential oils with the addition of coffee, cottage cheese, oatmeal is applied to the calves, and then wrapped in regular cling film for 30-40 minutes. After this, the film is removed and the mask is washed off with warm water.

Effect of the procedure:

• Local acceleration of metabolism due to increased blood flow;
• Removal of excess fluid, which makes up fat cells, waste and toxins;
• Toning and nourishing the skin thanks to the composition of the mask - it becomes more elastic and smooth, and recovers faster.

But it is worth remembering that procedures and massage alone will not help reduce the volume of your calves in a short period of time. Caring for this part of the body should be comprehensive and systematic, and the first results can be expected after 6-8 weeks of intensive work.

How to lose weight in your lower legs with exercises

In addition to proper nutrition, effective exercise can also dry out your lower leg. At the same time, it is important that a person manages to lose weight in his calves and not bulk them up. Muscle mass is guaranteed to create additional volume and efforts will not give the expected result. It is necessary to refuse:

• Jumping, because during this exercise the load is concentrated on the front of the leg, which is connected by tendons to the calf muscles and they are pumped during jumping.
• Strength exercises designed to develop leg strength - squats, lunges, step walking, walking on steps and climbing to elevated surfaces, including training on a step platform. But in some cases, they can be effective in fixing the problem.

The following physical activities will help you lose weight in your calves:

1. Run at a slow pace , but for a long time. Ideally - from 40 minutes to an hour. Moreover, if during intensive weight loss and fat burning, experts recommend practicing interval running, in which a minute at the fastest pace alternates with a minute on average, then to lose weight in the lower leg you need to run slowly but for a long time. Running on an empty stomach will help increase the effect of your workout. In this case, for physical activity a person uses fat reserves, and not the energy that has already been supplied to him with food.
2. Walking at a low speed - you need to walk as much as possible. You can get off a few stops earlier when going to work or other places, or refuse transport altogether, if possible. This load is not suitable for people with large calves who have a specific gait with a load on the forefoot.
3. Walking on an orbit track - it requires the participation of the muscles of the thighs, buttocks and arms, if a person holds on to the levers, the calves are minimally involved.
4. Cycling with maximum tension in the muscles of the upper legs.
5. You can perform a simple but effective exercise anywhere that will help reduce the calf muscles in your legs - while sitting on a chair with a straight back, you need to stretch your legs forward so that they are parallel to the floor. Then you need to scroll your feet alternately, first to the right, then to the left. Repeat 10 scrolls in each direction, 4-5 approaches. It will take no more than 10 minutes, but the effect will be noticeable within a few weeks. During such a load, the muscles of the games stretch and lengthen, making the leg appear slimmer.
6. Stretching and all sports areas that involve stretching muscles: Pilates, yoga, stretching.
7. Swimming - the calf muscles are practically not involved in this type of activity, but it is considered one of the best cardio exercises and often helps overweight people lose weight.

If a person has genetically developed calf muscles, then it is almost impossible to reduce them with the help of cardio exercises. In this case, surgical interventions or exercises to change proportions will help. They are ideal for slim people who can afford to increase the volume of other parts of the body. Such exercises include:

1. Basic strength exercises , for working the buttocks and thighs, during which a person strains the muscles of the upper legs as much as possible: lying leg press, deadlift with a barbell or dumbbells, hyperextension.
2. Insulating, during which muscle mass increases on the hips and buttocks: leg raises while sitting in a machine, leg bends while lying down, leg abductions into blocks or in a static position, leg swings.

Special complex for calves

An example of a weekly training program to reduce calf size:

1. Monday - 40 minutes of slow running on an empty stomach, during the day - twisting the feet on outstretched legs in a sitting position.
2. Wednesday - strength training, during which the following exercises are performed: hyperextension, leg swings back, leg swings to the sides - 20 times in 1 approach, 3 sets. After this, an hour-long walk at an average pace.
3. Friday - running or cycling - 40 to 60 minutes.
4. Sunday - jogging for 40 minutes, during the day - twisting the feet on outstretched legs in a sitting position.

Effective methods for losing weight and correcting the proportions of a triangle figure

There is no simple and quick way to harmonize anthropometric parameters and reduce body weight. An integrated approach and certain efforts are required. Effective and efficient methods of body correction depend on the etiological factor of anatomical disproportion.

A set of weight loss measures includes:

• calculated and moderate physical activity;
• special fat-burning diet;
• control of one’s own psychological state – constant stress stimulates appetite and promotes weight gain;
• taking fat-burning amino acids and dietary supplements under the supervision of a nutritionist;
• maintaining an optimal sleep schedule.

In emergency cases, medication and physical therapy may be required. Sometimes the deposition of fat in the lower part of the body is provoked by chronic swelling, thrombophlebitis, musculoskeletal, neurological and cardiovascular disorders.

Can stretching exercises, jump rope, step aerobics help?

Stretching exercises are considered the most effective for reducing calves. Gymnasts, those who attend Pilates classes and simply stretch their muscles at the end of each sports session or use stretching as the main exercises in training, are always distinguished by chiseled figures and small volumes.

Best exercises:

1. Bend down from a standing position as low as possible, trying to reach your chin to your shins and hug them with your hands. Repeat 10 times.
2. Kneel down , stretch one leg forward and place it on the heel, tilt your chin and try to reach your shin, stretch your arms as far forward as possible. Perform 10 times in 2-3 approaches.
3. Get on all fours , lift your pelvis up as much as possible until you can stand on your toes and fingertips. Stay in this position for 30 seconds. Repeat 10 times.
4. Lie on your back , pressing your lower back firmly to the floor. Bend one leg at the knee, pull the knee towards the chest and slowly straighten it, pulling on the toe. Repeat 20 times on each leg.

The correct technique for performing all stretching exercises is that the movements should be slow and smooth, without jerking or other sudden movements. If pain occurs, you need to check whether the exercise is being performed correctly and either abandon it for a while or try to repeat it with corrected technique.

Jumping rope is not recommended for people with developed calves, because in this case the entire load goes directly to the calf muscles and they are pumped even more.

The same principle applies to training on a step platform - constantly ascending to it is equivalent to walking on the steps, which is considered one of the most effective exercises for strengthening the calves. If the cause of voluminous shin is in the fat layer of the lower legs, then step aerobics will help get rid of it, because it is one of the most effective types of activity for burning fat.

Cardio and fitness

Running and swimming are considered effective. To achieve the best results, such cardio exercises are combined with strength loads, after which they are performed for 20 minutes. Such activities can be carried out separately in the morning, for 1 hour, doing a light jog or visiting the swimming pool.

Dance exercises, yoga, and gymnastics give good results. They create a calorie deficit, which helps eliminate anthropometric imbalances, and high-intensity cardio exercises. It is enough to perform them for 4-20 minutes. per day to achieve the desired result.

How to make naturally full calves thinner?

If large shins are an anatomical feature and are inherited by a person, then changing their volume is quite difficult. You can try massages and wraps, stretching the muscles, but significant results are not guaranteed.

In this case, experts advise choosing the right clothes according to the following principles:

• Women should wear midi or maxi length skirts and dresses;
• Women and men should wear straight trousers or bell-bottoms, but it is better to avoid skinnies and leggings;
• Focus on the upper body with accessories and stylish clothes.

Don't rush to give up

Do not be discouraged if the results of hard training do not show themselves in the very first days. Remember that the body needs a little time to get used to the load. At first, your thighs may increase in size, as if they are swelling. This in most cases occurs due to the body retaining water. Be disciplined, endure this unpleasant phase, and you will see how your thighs begin to melt before your eyes!

If you suffer from the fact that your bottom is fat and your top is thin, your bottom should be the “victim” of your hard training. Fight those extra pounds on your thighs through exercise, proper nutrition and a healthy lifestyle, and they won't stay there for long!