We know there’s a lot of information on our blog regarding how to get lean legs and slim down your muscular thighs. But we haven’t talked too much about calves.

That is because it is quite a challenging topic. It all comes down to whether your calf size is due to muscle or fat, and it is strongly genetic.

We do get a lot of questions about how to lose calf fat, and especially how to slim calf muscles.

If you’re wondering how to lose weight in calves and what the best slim calves workout is, then this blog post is for you.

Let’s start by understanding the reasons why you may have big calves in the first place.



Genetics, a big factor when it comes to calf size, and this is why this is a hard topic. Take a look at your parents or your sibling’s calf muscle – do they seem the same size as yours? 

If you were born this way and haven’t done much exercise that could change the shape of your calves, chances are that you won’t be able to make significant changes. But, minor changes might be possible.

2. FAT 

If your calf size is due to fat, then your response on how to lose calf fat is the same as losing weight overall.

Losing weight will definitely help slim big calves.

But keep in mind that legs are the hardest place to lose fat from and tend to be the last place for women, so it will take more time to see the results.


If you’ve done a lot of workouts that target your calves, especially heavy ones, then it is very possible your calves have increased in size due to muscle (especially if you have a genetic predisposition for more muscular calves).

In that case, you can avoid certain exercises to prevent your calf muscles from getting bigger. By doing this, you might also see a minor decrease in their size, especially if your calves have been ”pumped up’’ from workouts.


It’s important to note that it’s very hard to really build calf muscles, unless you are an endomorph body type. The calf muscle is small, so that is why it is harder to grow than say your quadriceps or your glutes.

If you’re not sure if your calves appear bigger from fat or muscle, you can check your BMI (body mass index) – that will give you some idea.

For pro athlete women, 14% to 20% is the average body fat, whereas for someone who works out regularly – a few times a week – that range is 21-24%.

There is also an easy test for calves: flex your calves.

The hard bit is muscle. The soft stuff over it is fat. That should be your starting point.


You could have caused your calves to increase in size due to the type of exercise that you have been doing, especially if you are a mesomorph or endomorph.

There are 3 body types and they all lose weight and build muscle differently, and 2 out of 3 body types can bulk up easily.

If you don’t know your body type, we have created a special quiz that will help you learn your body type in just 2 minutes. 


We’ve Created A Quiz To Help You Determine Your Body Type!

  • It’s FREE
  • Takes Only 2 Minutes To Complete
  • You’ll Get 3 Workout & 3 Nutrition Tips For YOUR Body Type
calculator_imagev-2 (1)

You will get also get tips on how to eat and train according to your type to get the best possible results. And it’s completely free! :)

Now I will discuss in detail the type of exercises that may cause muscular calves and which workouts you should avoid.

If your calves were previously slim and exercise was the reason they bulked up, then you can definitely get them back to the way they were before!


There are 3 things you need to do:

  1. Stop doing whatever exercises that made your calves muscular in the first place.
    The main way to reduce your calf muscles is by using them as little as possible and giving your muscles a chance to reduce on their own.
  2. Do more low-intensity cardio
    This will also help you lose excess fat on your lower half without building extra muscle.
  3. Focus on losing weight overall
    This will help you lose excess fat on your lower half (but remember, it will take a while). To do this, you need a good diet and consistent exercise.


All the exercises below are great for overall fitness and fat loss, but if your main goal is to slim your calves, then you should try to avoid: 


High intensity cardio such as running actually build some muscles in your calves. But running is so good for you, and good for slimming down your legs in general, so if you really love running, please continue to do it.

That said, if it seems like your calves bulk up really easily, you might want to reduce your running and opt for walking instead.

Also, running for a long duration (steady-state cardio) will not generally build a lot of muscle as much as sprinting does. And cardio done at an incline can build more muscle in your calves, especially hill sprints.

If you really don’t want to run, you don’t have to (yay!). Walking is great – it will slim your legs overall and won’t increase your calf size. Just make sure it’s on a flat surface!


Lots of women ask me if skipping is good for slimming down legs. The answer is no, not really. 

To slim big calves and legs, you really need to be walking and/or running (if running doesn’t bulk you up, which it can for some women, especially endomorphs). 

Skipping uses mostly your calves, so the constant jumping will bulk them up quickly and can cause muscular calves. It is the exercise that builds the most amount of muscle in your calves!

It is a great exercise, though, so if you don’t care about calf size or building muscular legs – go for it! If you do, it’s better avoid it.


As with skipping, lots of jumping exercises use your calf muscles and can make them bigger.

If you love HIIT, then you don’t necessarily need to stop. If your focus is on making your calves smaller, then just try to avoid HIIT exercises that involve a lot of lower body jumping exercises. These include such as jump squats, jump lunges and burpees, and anything that results in you landing heavily on your feet.

If you want to slim down muscular calves, try not to overdo it on lower body plyometric exercises.


We often mention the benefits of cardio for fat loss and lean legs, and in this case, more importantly, reducing the muscle from your calves and legs in general.

Low-intensity cardio burns fat (and in some cases, even muscle) and will decrease your overall body mass, so it should be a part of your slim calves workout.

Try power walking or even swimming for a great cardio workout.


Some women notice that their calves get smaller when they walk or run on a treadmill.

This is due to the fact that the treadmill moves underneath you, so you don’t need to engage your calf muscles as much as running outside, when you need to push off the ground harder.

You may not experience any physical difference between running / walking outside or on a treadmill – it’s really up to the individual.


Avoid running on your toes, as you will use your calves more this way. Run with a heel-to-toe strike motion and use supportive shoes.

Bonus tipTry fasted cardio for quicker results.


When you lose weight, you will lose both fat and muscle, so that automatically means you might slim big calves too. 

That said, you cannot spot reduce fat, so it all really depends on where you tend to store fat and where you lose fat from first.

Most women lose fat from their upper bodies first, and then their lower bodies. However lots of power walking can help you increase fat loss from your lower body quicker. You can’t decide exactly where from your lower body you will reduce the fat, but the areas that store the most fat are the areas that will slim down the most :)

It helps to know your body type and how well you respond to certain diet and exercise regimes.

Remember – diet is the key to slimming down calves and losing weight overall; exercise comes second.

So, focus on eating fewer calories than you burn doing the day.

You can download our 7-day weight loss meal plan for free. It’s designed to help you get leaner.

Light pink headline 7 days Meal Plan.png



As mentioned, you cannot spot reduce fat, even though that would be great!

Instead, you should do more workouts that will keep you lean and toned without adding too much bulk in the process.

Here are some tips:


If you’re used to doing much heavier workouts for your lower body, you can often ”shorten’’ your muscles due to repeated stress. 

Stretching won’t necessarily help you lose calf fat, but it will help you loosen tight muscles and get you more flexible.

If you’ve done a lot of workouts that were targeting your legs, it might be that your muscles feel tight.

As a side effect, you can feel like your thighs and calf muscles are a bit loser and they might even appear slightly thinner.


Yoga and pilates-like workouts will keep you in shape without adding too much muscle in the process.

They particularly focus on having a strong core – which will improve your overall posture and keep you toned and in shape.


We should also mention that our Lean Legs Programs are designed to help you get a lean and toned body.

They are particularly focused on getting leaner legs, so the workouts will help you slim down calves.

There are three versions of the program, one for each of the 3 body types: ectomorph, endomorph and mesomorph.

It will help you get slim and it will give you leaner legs without causing bulkiness – calves included. :)

By now, you’ve learned how to lose calf fat and muscle so you know that the biggest focus should be on the diet and the right type of workouts.

If you have any questions, please feel free to ask! xx

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Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

169 Responses

  1. Hi Rachel and team,
    I’m a 156 tall mesomorph-endomorph mix and have struggled with bulky calves for a long time now. I’ve been a runner ever since my pre-teen years and I think this is a big part of it (plus maybe some genetic elements).

    I’ve been following the lean legs program for a while now and still haven’t seen any reduction in the bulkiness of my calves. I walk on the treadmill at 8.0 – 8.5kph and run for 20 mins 3 times a week at 10.5 – 12.8kph. Is this too fast?

    Your advice on this is very much appreciated. Thanks for all your excellent work!

    1. Hi lovely! Calves are a bit tricky because genetics is a big factor. We often get these questions so Rachael wrote a very detailed blog post about it.

      I think you’re going to find it very helpful :)

      I would also recommend that you skip running for now and just put more focus on power walking instead. Running can burn a huge number of calories but it also puts a lot of pressure on your quads so it wiuld be best to do it in moderation. :)

  2. I wanted to ask that will I be able to lose fat easily if I do more reps like 100 reps of ur recommended exercises or should I be dividing them in sets and do it or should I be doing 1min per exercise. Which will help lose lower body fat faster?

    1. Hi lovely! If your goal is to slim down and lose overall body fat, there are 3 steps you should follow – do the right type of cardio, do bodyweight resistance training and adjust your diet for weight loss.
      Rachael has a very detailed blog post that will help you learn how to slim down with that so please go give it a read.

      It will definitely help! :)

  3. Hi Rachel, I would like to know when you said without an incline during walking or running to avoid bigger calves, the incline on treadmill must be ‘zero’ digit is it? not 1 or 2.Hope you can tell me. Thank you. 😊

    1. Hey lovely! Yes, try to use a treadmill that’s on a zero degree incline to avoid engaging your quads a lot. :)

    1. Hey lovely! Calves are a bit tricky because genetics is a big factor. If your calves got bigger from training or you’ve gained weight, I’m happy to tell you that my Lean Legs Program could help you with that :) You can find out more about it here.

  4. Hi Rachel, I need your advice. I’m a petite female, and I think my body type is either mesomorph or endomorph. Genetically, both my parents have slim calves, and I had slim calves from young, until I did some lunge exercises with a 1.5kg dumbbell for a period of time. My slim calves then bulked up, so I’m not sure if I did the exercises correctly for my body type. I immediately stopped the exercises, but I’m left with bigger calves. What calf exercises can I do to regain my genetically slim calves I had before? Or is my issue a gone case where it’s irreversible and I’m stuck with these bigger calves? Thanks!

    1. Hey lovely! If your legs get bulky easily and you want to avoid building more muscle, the best exercises to avoid are those where you can feel your quads burning. This includes squats, deadlifts, lunges, and overdoing it on the HIIT exercises including burpees, jump lunges, jump squats and box jumps.

      Also, you can check out my Lean Legs program which is designed to help you get slim and toned legs without causing any unwanted bulkiness. :)

      You can learn more about it here.

    1. Hi lovely! Calves are a bit tricky because genetics is a big factor. Most of the time, losing weight overall would help.

      And if your calves got bigger from training or you’ve gained weight, I’m happy to tell you that my Lean Legs Program could help you with that :)

      You can find out more about it here

  5. I’d like to know how to slim KNEES. I have fat knees, so I can never wear shorts, only capris… I know slimming overall will help, and I’m working on that, but are there specific exercises to slim knees?

  6. Hi! My calves are a bit tricky, they’re for sure large but I can’t tell if they’re muscular or fatty. When I do not walk or tense there’s an excessive layer of fat but as I stand or tense the muscle is visibly big. What do I do?

    1. Hi lovely,

      Calves are a bit tricky because genetics is a big factor. Usually, you can slim them down through a combination of light intensity cardio, light resistance exercises, and adjusting your diet for weight loss.

      And if your calves got bigger from training or you’ve gained weight, I’m happy to tell you that our 3 Steps To Lean Legs Program could help you with that :)

  7. Hi,
    I am a mesomorph and I noticed my calves getting bigger from power walking every day. Power walking is the only exercise I do, so I can’t say my calves are getting larger from anything else. I do however walk between 7.5- 8.0 km/hr as that is where my heart rate is at its fat-burning mode. Could it be because of the speed and the intensity, if so, what can I do about it. Also how long do you reckon I should be walking for to avoid over-exercising.
    Many thanks xxx

    1. Hi lovely,

      Calves are a bit tricky because genetics is a big factor. If you’re power walking on an incline then it can also cause unwanted bulkiness so make sure that you always do it on a flat surface. When power walking, the best is speed is where you’re feeling a little bit puffed but still be able to hold a conversation. Losing overall weight can also aid not only in slimming down your calves but also your legs so aside from cardio, you can also incorporate light resistance workouts into your routine and adjust your diet for weight loss by eating at a calorie deficit. :)

    1. Hi lovely,

      To access some of Rachael’s free content like the ‘Train Like A Model 5-Day Course’ or her ‘7-Day Slim Legs Diet’, you can register an account in our Lean Legs Platform. It will only take 2 minutes and it’s completely free. You can do that through this link.

      You will find her free content and other workouts under the ‘INSPIRATION & FREEBIES’ tab. :)

  8. Hi, I love to wear high hills but my calves gives me low self esteem because they are so big that they hurt whenever I try hills.

    1. Hi lovely,

      Calves are a bit tricky because genetics is a big factor. Since you can’t spot reduce, one of the ways to slim down your calves is by losing weight overall and power walking is one of the best types of cardio that could help you slim down your legs without bulking them up.

      And if your calves got bigger from training or you’ve gained weight, I’m happy to tell you that Rachael’s 3 Steps To Lean Legs Program could help you with that :)

  9. Hi,
    Does the calf equipment at the gym work to reduce muscular calves? If so, should I use less weight and quick reps? My calves are naturally muscular. They bulk up just from walking.
    Thank you!

    1. Hi lovely,

      It activates the muscles in your lower leg and can actually make you build more muscle there. Calves are a bit tricky because genetics is a big factor. The right type of cardio and resistance training could help you slim them down.

      And if your calves got bigger from training or you’ve gained weight, I’m happy to tell you that our 3 Steps to Lean Legs Program could help you with that :)


  10. Helo, have a problem about my calves. I like putting on short dresses but my legs are the problem. These calves can’t enable me do that, please help me how to get rid of them and is massaging also the best way too to remove calves from my legs.

    1. Hi lovely,

      Calves are a bit tricky because genetics is a big factor. Most of the time, light intensity cardio like power walking and light resistance workouts could help slim them down.

      And if your calves got bigger from training or you’ve gained weight, I’m happy to tell you that our 3 Steps Lean Legs Program could help you with that :)

      If you have more questions, feel free to email us at


    1. Hey lovely,

      If you have a smart TV that has an internet browser app, you can log in and watch Rachael’s workout videos on your TV. Or, you can cast your mobile/tablet screen to your TV, if you are able to cast from device to device. You don’t need to purchase any app :)

      I hope that helps. xx


  11. hey i have one more doubt i have fatty calves not muscular calves so can i do
    skipping or any hiit exercise coz i dont have muscular but fat calves? isnt these exercises muscle calves persons should avoid but my calves stored fat so these will be effective for me? plz reply

    1. Hi lovely,

      Calves are a bit tricky because genetics is a big factor. Skipping is great cardio but can’t be a substitute for walking and running because it won’t slim down your legs. It does burn a lot of calories which is great, but the motion uses your calves heavily. Skipping will most likely contribute to bigger calves and can make your legs bigger all over. The same thing applies to HIIT workouts since they engage your quads a lot. When it comes to the type of exercises that you should do, we should first start figuring out your body type. Feel free to take Rachael’s Body Type Quiz.

      And if your calves got bigger from training or you’ve gained weight, I’m happy to tell you that our 3 Steps To Lean Legs Program could help you with that :)

      You can find out more about it through this link.


  12. Hiii :))
    I am a mesomorph. I don’t feel comfortable because of my thicker thighs .my thighs, quads, calves looks bulky. I am a student thatswhy I can’t afford your program now :((( could you please tell me what to do ,which exercises should i do. Currently i am doing 1 hr power walking . I also do home pilates ,yoga and dance. Which exercises can i do to slim down my leg fat …Please tell me🥺🥺🥺

    1. Hi lovely,

      Here are some general guidelines for your body type. :)

      You can join our Lean Legs Platform where you can download Rachael’s free meal plan and her free week of follow-at-home workout videos (the workout videos are part of the “Train Like A Model” series. It will take you 2 minutes to register through this link and it’s completely free. :)


  13. hi! ive got an endomorphic body type, and my legs are really bulky–mostly from fat. I run on the treadmill everyday at 5mph for 20 min, but it has almost no effect on my legs, so can u let me know what I should be changing? hoping you can help, thanks!

  14. before my calves were slim but after passing school my calves became so fatty not muscular plz help me what should i do is it genetic or normal please reply

    1. Hi lovely,

      Calves are a bit tricky because genetics is a big factor. If your legs get bulky easily and you want to avoid building more muscle, the best exercises to avoid are those where you can feel your quads burning. And if your calves got bigger from training or gaining weight, I’m happy to tell you that our 3 Steps To Lean Legs Program could help you with that :)

      I hope that helps. xx


  15. I have a bigger calves or calf muscle. Because of this i was lose my self confidence. I am very insecure to those have a perfect legs.
    Because of of big calf muscle my long time bf was broke up with me and its very awful for me. . I already read your research and i think its true. I think it is heredetary coz im checking my aunties legs she had.

    So im hoping if theirs posibility how to get rid my bigger calves or how to make it slim.

    Waiting for your response. And hoping you can help me. Thank you so much

    1. Hi lovely,

      Calves are a bit tricky because genetics is a big factor. spot-reducing isn’t really possible so for you to lose fat in certain areas of your body, you need to lose weight overall. You should also avoid exercises that engage your quads a lot since they can contribute to bigger calves. Following the right type of exercises and diet for your body type will definitely help. Feel free to take Rachael’s body type quiz and email the results to so we can give some general guidelines. :)

      And if your calves got bigger from training or gaining weight, I’m happy to tell you that our Lean Legs Program could help you with that :)

      You can find out more about it here.

      I hope that helps. xx

  16. Hey Rachael! Is there any way you could make a blog on how to box without bulking up legs? It would be so so beneficial :) Thank you so much!

    1. Hi lovely,

      Thank you for this great suggestion! We will make sure to forward this to Rachael. :)

      Feel free to try Rachael’s at-home cardio workout (boxing). You can watch the video through this link.

      I hope that helps. You can email us at if you have any questions. xx


  17. Thank you sm for this info! I’ve always been insecure of my bulky lower body and I hated how stocky I looked! I’ve always wanted to have slimmer legs that don’t make me look short asf! Can’t wait to try these steps and avoid any exercises that will increase my calve size!

    1. Hi lovely,

      thanks for reaching out! <3

      I'm so glad that you're enjoying Rachael's blog. xx


    1. Hi lovely,

      If your goal is to slim down and tone your legs without gaining unwanted bulkiness, I suggest sticking to light-resistance exercises instead. Light-intensity cardio like power walking and a healthy diet will definitely help too :)

      If you need more help or tips, you can email us at


  18. hey,thank you so much for the article .I’m 18 year old, I’ve gained a lot of fats all over my body which I wanna get rid off and for that I’m thinking of doing skipping ropes as it will be the easiest way for me to do so, but also i dont want to bulk up my calves anymore ,plzz can u help me by your valuable adivce ,will mean a lot.

    1. Hi lovely,

      Thanks for reaching out! :)

      Skipping rope is great cardio but can’t be a substitute for walking and running because it won’t slim down your legs. It does burn a lot of calories which is great, but the motion uses your calves heavily. Skipping will most likely contribute to bigger calves and can make your legs bigger all over.

      I hope this helps, please let me know if you have any questions! xx


  19. Amazing! This is helpful,but do you think jogging in place for 30min will bulk my calves if I do it 3 days a week?
    Thanks so much!

  20. Great clarification! Thanks so much. One question: what is the correct way to walk stairs, as I do it at least 20 times a day? I don’t want to be bulk up my calves or behind

    1. Hey lovely,

      Glad you enjoyed reading the article! :)

      It would be best if you’d step with your whole foot, instead of on your tip toes or your heel. xx


  21. Hi, so I was doing a lot of stretching and watching videos. But it doesn’t work! I need help and fast! I hate having bulky calves. When I was younger I stood on my toes until I was 10! There’s definitely muscle there, and I want it gone.. can you help?

    1. Hi lovely,

      Calves are a bit tricky because genetics is a big factor. But when it comes to slimming down your legs (including your calves), doing the right type of cardio, resistance workouts, and adjusting your diet for weight loss will definitely help.

      You can learn more if you read this blog post. :)

      And if your calves got bigger from training or gaining weight, I’m happy to tell you that the 3 Steps Lean Legs Program could help you with that :)

      If you have more questions, feel free to email us at


  22. I these are great exercises. My wife lost about 50lbs and looks great. I learned about this website by Google because my wife asked me how to make her calves smaller.

    1. Hello Michael,

      Thanks for reaching out :)

      Those are amazing news, I am so glad to hear that! Congratulate to your wife on Rachael’s behalf, and kudos to you for being so supportive of her :)

      Let me know if you or her ever need help with anything :)

  23. Hi team Rachael,i’m a mesomorph,18 y/o… I’m trying to loose weight over all,so I followed Rachael’s advice for mesomorphs but i’ve got no opportunity to go out and run/ walk or even to the gym so this is what I do for my cardio; my sitting room floor is squared patterned so I walk or run(moderately to get me puffed) following the pattern,i’m afraid I might bulk up in the calves from turning on the edges so much tell me if I’m at risk of bulkiness,if so how can I get my cardio on track without getting bulky? Here’s the good news; following Rachael’s advice,my upper body is fitting! But pls help me with my legs😭

    1. Hi lovely <3,

      Thanks for reaching out!:)

      Here’s something Rachael wrote for all of you lovelies who can’t do their cardio outside. <3

      Hope this helps!:)


  24. Hi,
    Thank you so much for the article it was so helpful. I am 25 years old and I have very bulky muscular calves, my mother and sister has big claves as well but mine seems like I did the wrong exercise and caused muscles instead of slimming it down. I have tried multiple programs but nothing as helped me till now. I have slim upper body I never gain weight in my upper body but my legs are very thick and calves muscular, it has been bothering me ever since I was 12 and now its effecting my self esteem.
    Please help me.

    1. Hey lovely,

      Thanks for reaching out <3

      Slimming down calves is tricky because it depends a lot on genetics, but I recommend determining if your calves size is due to muscle or fat. If it’s fat, then you should be mindful of your diet and eat at a calorie deficit (unfortunately, there is no special diet just for calves), and if it's muscle, you should start whatever exercises you are doing and focus more on low-intensity cardio like power walking. Just be sure to do it on a flat surface as walking on an incline can cause your calves to bulk up.

      I hope this helped. Let me know if you have any more questions :)


  25. I love exercise. Not just for my fitness but it’s been great for my mental wellbeing and stress levels. However, I’ve noticed myself getting bigger and my gym clothes starting to get tighter. I need to slim down as I’m starting to feel less feminine but I want to keep the cardio up . Will I be able to still sweat and feel like I’ve had a good workout?

    1. Hey lovely,

      Rachael’s idea of slimming down includes constant cardio, a healthy diet, and practicing resistance training.
      If you have any additional questions I suggest that you contact so we can help more in detail. :)


  26. Hello,
    Am at a healthy weight range. Will I get skinny legs from walking 10,000 & exercising when my consumed calories are for my current weight?

    1. Hey lovely,

      Since you are happy with your weight and don’t need a calorie deficit, if you practice the right workouts for slimming down legs (you can find plenty of them in Rachael’s blog) and walk 10 000 steps daily on a flat surface you will get great results! :)


    1. Hey lovely,

      If you feel that your calves are good you certainly don’t have big ones that need slimming down. :)


    1. Hey lovely,

      Cardio is the key besides the resistance training and a healthy diet (which you already practice).
      Walking on a flat surface daily will help you out and speed up the process significantly. :)


  27. Good day, please assist My calves are too muscular their very strong how can I deal with that to soften them

  28. Hi
    It seems that I’m getting bulkier and my calves are really getting heavier how can I reduce it I do not do any workouts but I run everyday it is because of that ?

    1. Hi lovely <3,

      Thanks for reaching out!:)

      It could be that running is bulking you up!

      Do you know your body type? If not, you can go ahead and to this Body Type Quiz!:)

      Once you have the results feel free to write to and I will be able to give you some detailed tips!:)


  29. I’m really worried about my claves because they look big to me and I want it to slim down cause am into modeling and I dont really know what causes it’s enlargement. Which exercise will I engage in on daily basis that will not reduce my hips but will make my legs thin and most importantly my calf muscles.

    1. Hi lovely <3,

      Thanks for reaching out!:)

      Firstly, do you know your body type? If not, you can take this Body Type Quiz, it will only take you a couple of minutes!:)

      Once you know your body type I will be able to give you some useful tips!:)

      Feel free to write to me at


  30. Hi Rachael, I am going into Week 2 of your program and already seeing some small results in my thighs and quads. However, my goal is to slim my calves down. Years of running, HIIT training and even barre have made them very bulky. I am power walking every morning in a fasted state walking laps around a certain area in my neighborhood but am worried as there is a very slight incline on one side of the block. I can feel it as I walk up but it is minor and I feel my quads working more than my calves. I don’t have a treadmill and this block is the most ‘level’ I have been able to find close to me. Am I being too paranoid about this skewing my results? I am also omitting the ankle weights as I really want to remove any extra stress on my legs.

    1. Hey lovely,

      If the incline is not really noticeable you can continue running there, it is hard to find a totally flat surface in the neighborhood. :)
      If you by any chance notice your quads bulking up, avoid that part of the path.

      And make sure that your ankle weights re not heavier than 2 – 5 lbs. :)

      Hope I helped! xx


  31. Hey Ana,
    I did lose weight from my legs am just worried am not there yet as my BMI says am currently underweight. I am 5ft9 and I measured my calf size and its at 13cm. It still looks big to me. Am I on a right track. Awaiting your response.

    1. Hey lovely,
      Everything you are doing is fine. :)
      Maybe your body just needs a bit more time!
      Some girls get results more quickly than the others, it is perfectly normal. :)
      Stay dedicated and positive. :)


  32. Hey Ana,
    I consume 1200 calories a day. My daily workout routine is an hour walk and body weight exercise. I also work out about 4/5 times a week. So is there something am doing wrong..

  33. Dear Rachel, I need your opinion. I’m 30 and 5ft9. I weighed 60kg so my BMI is healthy. I love my body shape but I seem not to be comfortable with wearing shorts because my calves are bigger than my whole body. For the past 2 months, I have been on a fat loss journey so I can slim my legs. I’m now at 54kg, I lost weight overall but my legs are still carrying the most weight. I checked my BMI and it says am underweight. I am worried. Please your opinion matters. Do I continue losing weight till I get my skinny legs? Awaiting your reply.

    1. Hey lovely,

      I hope that you are eating at least 1200 calories per day because that is a bare minimum for girls! If you are not, then your body is going in starvation mode.

      Can you please tell me what kind of exercises you do? And if you walk, what kind of surface it is?
      Walking is the key to it, so make sure you walk at least 10 000 steps a day. :)


  34. I’m very worried about my calves they are way too bigger than rest of my body and i haven’t done much workout either i have big thighs too but calves are more bulky i really want to slim down my calves. Can you please help me suggesting some workout that may slim my thighs and calves and not make my butts bulky too..

    1. Hi, lovely <3

      Thanks for reaching out!

      Calves are a bit tricky because genetics is a big factor, but we can still work with that! :)

      If your calves got bigger from training or gaining weight, I’m happy to tell you that Rachael's Lean Legs Program could help you with that :)

      Hope this helps!


  35. I was an obese back when i was in High School, 2010-2014. I decided to change myself before i enter college and so I did exercises and diet, i lost weight, i removed my fat tummy and my face also got smaller. But i am still left with my huge calves, thighs and arms. I did all sorts of exercises including High and Low intensity, zumba, and intermittent fasting. I kept on searcging for best calves exercises to slim them down but my legs and arms arr still big and fatty. I even have cellulites on my thighs now and it’s actually killing my confidence so i always avoid wearing clothes that shows my legs and arms. I hope someone could help me with this. ☹️

  36. When I was younger I usually walk a long distance, lifting heavy while climbing and stairs going way up now I am so bulky all over my body, my calves and muscular thighs don’t just seem to go down I have abandoning exercises, I have reduced my white bread intake but I don’t know what else to do.
    Before I usually do a lot of squats and lunges to get lean but instead I began to get bulky back thighs and general muscle increase.
    What is your advice for me now?
    Thanks. Love xxx

    1. Hi lovely,

      Thanks for reaching out! Rachael would advise you to do more low-intensity cardio (power walking) on a flat surface 5-6 times per week. She would also advise you to do bodyweight resistance training instead of doing weights and to adjust your diet.

      This means you should eat healthy and clean (avoid all processed food as much as you can). Also, she would recommend that you eat a low carb diet for the first couple of weeks and to eat at a slight calorie deficit. If you’re not sure about your ideal calorie deficit, you can find out how to calculate it in this blog post

      I know this all can be a bit overwhelming and a bit confusing, but you can always contact me for more info and you can check out Rachael’s program which is designed to help you slim down bulky muscle and get lean legs.

      Wishing you the best of luck! xx


  37. Hi,
    I injured my left knee few years ago, and later on my calf in that leg got thinner. First it was very small difference but know is 3cm difference between left and right calf. What do you recommend ? Love xxxx

    1. Hi lovely,

      It’s probably due to muscle atrophy in your left calf. You could start doing some workouts that will target only your left calf. For example, one-legged calf raises are a quick way to increase the muscle size in your left leg and make your calves more even!

      Let me know if you have any other questions! xx


  38. Hello Rachel
    I’ve been running for the past two days( I ran one day, the following I rested and the next one I ran again) and I noticed my calves a little bit bigger. I had taken your your body test in the past and it says that I’m a mesomorph, but if my calves got bigger ( I think my thighs did too but I’m not quite sure)does that mean I’m actually an endomorph? And if I am, what cardio can I do to slim down the muscle and fat in my legs? Does running will build more muscle instead of slimming it?

  39. I live on a hill and walking for sure will involve going up or down some hills. I am very concerned about building up my already-muscular calve muscle. Should I avoid walking in my neighborhood?


    1. Hi lovely,
      If this is your only option then I would keep walking. We usually recommend walking on a flat surface, but if you’re unable to go to the gym or don’t have access to a treadmill, any kind of walking will be good! xx


  40. Hello, I’ve been wanting to incorporate weighted squats (goblet squats, in particular, to help with my form) hip thrusts, and lunges into my workouts. Will that grow my calves? What about elevated glute bridges?

    Thank you!

    1. Hi lovely,
      Yes, squats and lunges will make your calves bigger, whether you use extra weights or not. Glute bridges won’t make you bulky, just make sure you’re activating your glutes while performing the exercise (not your quads). xx


  41. Hi Racheal, I’ve just started your program today and I’m wondering if kickboxing workouts are ok to throw in?

    Thanks, Nicola.

  42. I had long and lean legs before I started exercising. Due to specific exercises, my calves got bigger so I’ve quit working out. That was two years ago and I still have a big piece of muscle there.
    My bodyweight is okay. 178 cm/ 65 kg.
    Your test says I’m ectomorph but I would’t get muscular calves if I was?
    I’ve tried to workout sometimes but I quit because I can’t be doing all at once – losing my calves and building a great body (example great gluteus). I feel like I’m in a magic circle. I don’t want to sacrifise my whole figure but still afraid to run or do any lower legs exercise. Should I make some periods of getting rid of calves/slim down and then building my body?
    Thank you <3

    1. Hi lovely,
      If you gain muscle in calves easily, you could be between the ectomorph and mesomorph body type. This could also be genetic, so you can only slim them down to a certain degree.
      I would recommend doing glute focused workouts that target your glutes without making your legs bigger. It’s also important to maintain the mind-muscle connection while doing these so you can make your glutes do the work instead of thighs or calves. I would also avoid doing too many jumping exercises as they can make your calves more muscular.

      Our program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
      It’s an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). There are also extra booty workouts for a rounder, perkier butt.

      It also includes a full meal plan, a separate recipe ebook and demonstration videos.

      If this is what you’re looking for, I would definitely recommend giving our program a go. You can find out more about it here:

      Lean Legs Program


  43. Hi, im 16 and i have big calves. My mom does too. So im guessing it genetics but i feel like its fat although im not overweight. Will doing exercises make them slim down? Or it wont really make a difference..?

    1. Hi lovely,
      These exercises will help as well as having a healthy nutrition. Lowering your body fat percentage and muscle mass should make your calves leaner. Since your calves are bigger due to genetics this will only work until a certain point, but I would definitely give it a go! xx


  44. Hi, I’m 20 years old and was a figure skater for most of my childhood. This has caused not only my thighs to bulk up, but also my calves. They measure over 19 in. in circumference and all I want to do is decrease the muscle mass so that I can wear boots and look normal. Do you have any tips or suggestions?

    1. Hi lovely,
      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!

      The Lean Legs Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your entire legs (hips, thighs and calves), but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can find out more about the program here:

      Lean Legs Program


  45. Hi there. My name is Seth, I’m male and 18 years old. My calves used to be a normal size but they have recently bulked up due to the elliptical machine. I’ve been using the elliptical for two years now and I only just noticed my calves getting larger in size. I get a large pump in my calves every time I use the elliptical and treadmill now and I used to not get a pump sensation. I realize I have to stay away from the cardio machines and that will be a little difficult for me because I’m so used to it. But I will, in hopes of returning to my old calf size. Do you know how long I must wait until I notice a difference in my calf size? And any tips you can give me on how to reduce them?

    1. Hi Seth,
      All the best tips are gathered and explained in this article. It may take up to 6 months to see a significant decrease in muscle. You can still use the treadmill, but I recommend walking instead of running. I would also suggest maintaining a clean, calorie deficit diet to get leaner.
      Wishing you all the best! xx


  46. I have heard people use Botox to relax Calve muscle. After several treatments, it will shirk due to not using it too much. What do you think?

  47. hi,

    i have a low body fat percentage, edging on underweight. i had really nice legs in my childhood, but i have gained fat and muscle in the bottom back area of my calves, more specifically the area at the back of my legs, in the space right above my ankle. i’d like to lose fat there, or generally all over my legs if possible, and muscle in that specific spot as i’m happy with my gastrocs. any tips? thank you so much!

    1. Hi lovely,
      I recommend doing more resistance workouts, eating whole foods rich in protein and eating more calories than you burn until you reach your ideal weight.
      We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program.

      The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your entire legs, but will also help you slim and tone your upper body and core too (the workouts are full body).

      It also includes a full meal plan, a separate recipe eBook and demonstration videos.
      You can find out more about the Lean Legs Program here:

      Lean Legs Program


  48. my name is mercy and im 22yrs of age i used to dance and do alot of sport while growing up now got dis masculin curves and i hate it so much dont put on skirt and gowns i need help

    1. Hi lovely,
      I would love to help you as much as I can :) That’s why we have created the Lean Legs Program!

      The program in the eBook is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
      It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
      It also includes a full meal plan, a separate recipe eBook and demonstration videos.

      You can find out more about the Lean Legs Program here:


  49. Hello I just have a question that has bothered me during my exercising. Do calf raises slim or build up muscles? There were many conflicting sources that had mentioned both.

    1. Hi lovely,
      Calf raises will make your calves bigger as it is working your calf muscles specifically and will build more muscle here. So it’s recommended to avoid those. If your calf muscles get big easily the best thing you can do is avoid any exercise that uses your calves to give your muscles a chance to slim down. Also try adding in more cardio such as power walking :) xx

      Love, Lean Legs Club support

  50. Hi! I’ve just finished reading your post. I’m 15 and there’s a huge chunk on my calves it’s so unappealing to look at. To make matters worse, not only are they huge, my legs are short as compared to my body AND they aren’t straight so it makes my entire legs look weird. I know we shouldn’t be comparing our bodies to other people but I really do wanna have lean legs but I’m afraid having big calves run in our family. My mom has rather long legs but they aren’t extremely slim and my dad has short legs which aren’t straight so I think I’ve gotten the “bad” genes from my parents. When I was 10, I noticed my calves were still decent as I was very VERY very skinny – I looked malnourished. My calves are currently 35cm in circumference and the length of my knee to ankle is about 40cm. Is there still a chance I can reduce the size of my calves like tremendously?

    1. Hi lovely,
      If your calves are genetically big there isn’t much you can do. you can slim them down to a certain degree and avoid workouts that target calf muscle(most jumping exercises) and heavy weight lifting.
      Rachael would love to help you further on your journey :) that’s why she has created her Lean Legs program and Lean Legs Training Club.
      If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions you want and how to modify the program to suit your needs.
      Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized fitness and nutrition advice.
      And you also have access to a community of like-minded and supportive women to help you too!

      Here’s the link to the Club

      Love, Lean Legs Club support xx

    2. Hi i had a question, I’m 29 yrs old and my husband & I have two children. Every pregnancy or any weight gain goes to my legs (ankles, calfs, knees & thighs). Besides that I like the rest of my bew body weight (I used to be a 0 now I’m a 6 and love my new breasts & butt). Is it possible to keep my weight, shape and size but just slim my legs down without any bulk?

      1. Hi lovely,
        I understand that legs can often be the most difficult to slim down if that’s where you store the most fat.
        Unfortunately it’s not really possible to spot reduce, but there are definitely things you can do to help slim down your legs.

        We have designed our Lean Legs Program to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
        It’s an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
        It also includes a full meal plan, a separate recipe ebook and demonstration videos.

        If this is something you’re looking for, I would definitely recommend giving our program a go. :) You can find out more about it here:

        Lean Legs Program

        Wishing you all the best! xx


  51. my sister (13yrs) is very insecure of her legs, she’s 4’10 and her calves measure 35 cm, any tips for her please?

    1. Hi lovely,

      I know that reaching your fitness goals is hard! And that you probably have lots of questions about how to get that lean and toned body.

      I would love to help :) So that’s why I have created my 3 step program which you can check out on my here.

      Love Rachael xx

  52. Hello Rachael,
    I receently bouht your book and been doin great but I have a question… My calves and knee are kinda muscular and big, but it’s been skrinking a bit following your guide.
    I love roller skating on the street (to move from place to place)…. will roller skating bulk my legs? I don’t know how that works

    1. Hi lovely, that’s great to hear! Roller skating should be fine, unless you do it a LOT, or unless you bulk up REALLY easily. I would definitely do it though and just monitor your legs :) xx

      1. Hi can i buy your book by cash on delivery because i dont have any other method to buy your book please and cash on delivery is my only way to buy your book any help pleaseeee….

        1. Hi lovely,
          The Lean Legs Program is an ebook, so the only payment options are credit cards and PayPal. Perhaps you could ask someone to help you out or buy it for you as a present? That would be another great way to get it! :) xx


  53. I hope you read this
    I have muscular calves, knee and my thighs maybe aswell, but more fat. Overall muscular legs

    So I was following your guide mesomorph
    Rest 1 day
    Run 2 times for 45 minutes and walk the remaining 15 on a flat surface
    Power walk the other 4 days for 1 hour on a flat surface.
    All i’m missing is the resistance training…
    I was doing this workout 2 times per week (the days I walk):
    But i’m afraid to get bulky on my thigs and calves

    Please, what do you say? Does jumping a bit on a 6 minute workout make my legs bulky?

    1. Hi lovely, if you’re trying to reduce muscle on your calves, I would try not to do so much jumping. There is a fair bit of jumping in this workout you were doing. If you have my eBook, I would do the lighter style workouts in this instead, as it will help you tone up, lose fat and definitely won’t bulk you up. Good luck! xx

      1. Hello, thank you for replying :)
        I’m planning on buying your eBook, so I’m saving a bit each month (I’m kinda poor), but I read a lot of comments on how amazing it is so I want it too.

        I have a last question, regarding the toning legs excercise (video), which consists on squats, pulses, holding pulses position, split squat, pulses, holding split squat position (5 minutes). Will those type of excercises cause bulkness on my calves?

        pd: After 4 weeks of doing the routine of our guide for the mesomorph body type I notice my thigs and knee are more toned and smaller, I measure them and they are reducing their size, but I never measured my calves (which has always been a problem to me), so I’m trying to find out what type of excercises I have to avoid (e.g. as you said, jumping)

  54. Hi Rachael,
    I am naturally a very skinny person and had very slim/toned but not muscular legs until I started dancing at age 12. I am aged 18 now and have stopped dancing regularly however my legs have maintained the muscle – I particarly dislike my calves when wearing heels. I am hesitant to start running as I feel it would likely just bulk up my muscles more. What would you recommend to decrease them in size for less definition?

    1. Just to add whilst reducing the muscles in my calves and quads I would like to build my glutes at the same time – what would be the right way to approach this? As I wouldn’t want the glutes to get smaller due to inadequate nutrition.

    2. Hi lovely, to reduce the muscle in your calves and thighs, it’s best to avoid exercises that build muscle here. Running might build a little bit so if you’re being extra cautious, you can avoid running and do lots of walking instead. But being naturally skinny, it might not be a problem. You can always try it out and see how your body responds. It does take a while for muscle to reduce in size (months to years) so just be patient, eat well and exercise and you will get results in time :) Good luck! xx

  55. Hi Rachael! I just started running and have started doing 5km runs 4 days a week on the treadmill with no incline. What is a good speed to run at? I have been. I have been running at a speed of around 8.8 Km/per hour. Is that ok? Should I run more than 5km? Thank you so much!

    1. Hi lovely, amazing job! I wouldn’t run any more than 5kms. Now I would focus on increasing your speed slowly. Try to go to 9km/hr, then 9.2km/hr, etc. A great speed would be anywhere from 10-12km/hr. Good luck! xx

  56. Hi. :) So… I’ve been going to the gym for a few weeks and am starting to tell my calves are bulking up already. (I think I’m a mesomorph.) I don’t do anything crazy, I go to PF and use the leg machines in the circuit a couple times a week, but I don’t think it’s from that…? I do spend time on the treadmill, though. I keep my incline down and power walk, the past week I’ve tried running. (I never really ran before. lol) Usually it’s just a sporadic 60-90 seconds or so, maybe 3ish times in my 45 min. workout. As for the walking, I try to stay at 3.5 or more for fat burn, but I’m wondering now how to figure out your ideal power walking speed? Can I be walking at a speed that’s too fast for me? I’m 5’2” so I have a short stride. I want to keep my heart rate up and burn calories, but if walking too fast is bulking up my calves, I don’t want to do that… Do you have any thoughts or advice? (If so, thank you in advance. :) )

    1. Hi lovely, I don’t think the walking would be bulking up your calves. If you’ve never done any exercise previously, it could be from the walking as your body would have very little muscle. But I would think it’s more from the other exercises you’re doing, especially the leg machines (I’m not sure what PF is…). I think the current walking speed you’re doing is great so stick with that! xx

      1. Oh, sorry, “Planet Fitness.” ;) There are leg curls and a leg extension machine in their “30 minute circuit” workout.

        And yeah, I was never very fit before, so that could be it. Hopefully they won’t get any wider than they are now. I like being toned, but I also like my little legs. ;P

        I’ll stick to 3.5 then. That’s comfortable but just a tiny bit fast for me. Guessing up to 4.0 would be okay, too, if I wanted to push it a little and bump up my heart rate, or would too fast not be “low intensity” and not be good for slimming?

        Anyway… thank you so much for replying. :) I’ve really been enjoying your blog. Your tips are very helpful.

  57. Hi Rachael. I’ve been doing spiriting (100 meters, 200meters and 400 meters) when I was in high school’s athletics team. Previously when I haven’t joined the team, I used to have very slim calf. My calves got bulky after joined the team. I have graduated high school two years already and did not do any sprinting and any other sports. I think my calves muscle no longer there right? Probably turned into fats. May I know is there any way to slim down again? I really sad to have such bulky calves. Walking might helps ? Thanks a lot!

    1. Hi lovely, I’m sorry to hear that. Yes the muscle would have gone down if you haven’t been doing any other training that would build muscle in your calves. Yes lots of walking will help so I would try that. I don’t know if you have any weight to lose, but if you do, as you lose weight they will start to decrease too xx

  58. Right now I am aged 13, and I can’t really tell if I got these big calves by genetics or workouts. I used to have skinny legs before, but I am not sure how I gained the muscle! I hope you can answer my question.

  59. Great post! For me personally as someone who used to have bigger calves, I realised I tended to get a lot of water retention in my legs and calves that made them look bulkier especially in the afternoon. I remedied this by dealing with my water retention issues re diet, and also by losing body fat percentage generally (the higher it was the more swelling I tended to get in my legs). I also found that sleeping with my legs slightly elevated on a pillow helped to drain them and I also tried to put my feet up whenever I was sitting down for long periods.

  60. I’m Bella from Nigeria,I’m 20years old, I was born with huge calves alot of muscle and little fat which I hate on my legs…i want to have slim and toned legs what exercises can I do to slim down most especially the muscle cause its very large

    1. Hi Bella! It sounds like your calves are mostly genetic if you were born with them that way. I’m sorry to hear that you hate them :( The best thing to do is avoid any exercise that uses your calves to give your muscles a chance to slim down. Calf raises will make your calves bigger as it is working your calf muscles specifically and will build more muscle here. So I would definitely avoid those. Also continue to do your stretching and perhaps add in some cardio such as walking. I wish you all the best! xx

  61. Hey Rachael.
    I started Long Distance Running everyday for a couple months to lose a couple pounds and reshape my thighs. I was told this would reduce the size of my thighs and calves. (I only started running to lose weight, not see any changes in my calves.)
    Before I started running I actually had skinny calves but when I noticed they were getting bigger, I stopped running. They’re still big and I don’t know what to do.
    When I stand, my calves are rock hard but when I sit down and pinch them they’re not as hard. Does that mean my calves are now fully muscle? And if so, how do I slim them down?
    I think I’m a Mesomorph body type and I’ve also been walking everyday to slim down my calves but to no avail. Please help.

    1. Hi Isabella, I’m sorry to hear that happened to you. Running uses your calf muscles so that’s why they have increased in size. It sounds like your calves are muscle. The best way to slim them down is to just avoid exercises that use them. Instead of running I would just walk. And avoid the exercises I mentioned in this blog post. It will take a lot of time to slim down the muscle, but you can definitely reduce it xx

        1. And I’ve been doing alot of calf raises,sometimes skaterhops and alot of stretching…i later discovered that one of my leg became more muscular than theother,although I was born with huge muscular calves.these exercises made one of my leg more muscular…please what exercises would be best for reducing my calves

  62. Hello, for a young lady with genetically large calf muscles of 16 inches who has tried a lot of calf reducing exercises and stretches, do you think surgery would be a better option?

    1. Hi Christy, well there’s no one specific calf reducing exercise and stretching won’t reduce your calf muscle size… The best way is to just use them less. Surgery is a pretty big deal so only you can really decide on that. It wouldn’t be something I would do personally, but it depends on how much your calves are affect you overall. I would try and do everything you can before considering surgery xx

    1. Hi Sandra, if they are just muscle, it will be very difficult to change them. If you have fat on them, you might be able to reduce the fat and make them smaller. But unfortunately you won’t be able to make a significant change if they are genetic xx

  63. Would running really slow help slim the calves? Would it burn more calories than walking? I am definitely going to walk of course, but I want to get more immediate results and not use my calf muscles as much. Any ideas or advice?

    1. Hey! This is my experience & I can tell you now that it worked. For reference, I am 5”6 & 120 lbs. I always had skinny shapely legs that sorta looked muscular. Then after starting a gym routine that incorporated running, lil bit of sprinting, squats & lunges for about 2 months, my legs got bulkier & no longer looked lean. Even my sister noticed! I found out about this blog shortly after my realization, from mainly seeing myself in photos. I started incorporating power walking into my rountine more and more & within 2 months, my legs looked super skinny & lean. I was very happy. Here is my reccomended routine that I do based off Rachel’s instruction.

      First off a few tips to boost results:

      Dont eat carbs before going on your walk, so you fat stores can mainly be your source of energy.

      Power walk 5 times a week or more. Atleast 30 mins, best is 60 mins.

      No incline whatsoever.

      My daily lifestyle & routine currently:

      I do itmf (plz youtube or google if you dont know what is)

      I dont eat carbs & have a low carb diet coming from fruits & veggies.

      I like to do resistance training or bodyweight exercise first, so when I power walk, the burn can go straight to my fat stores.

      7 min warmup
      Starting at 3.0 mph – 3.6
      3.7 mph is where the power walking speed begins, increase by 0.1 mph every minute till you get to 4.0 mph

      4.0 for 10 mins
      4.1 for 20 mins
      4.2 for 20 mins

      & cool down for 3 mins.

      This is just how i do it, & i had to adjust to the speed of power walking. So if 4.2 is too fast, take it slow & get used to it. Be consistent & have patience. Good luck!

  64. Is dancing ok to do while still wanting slim calves?? I dance for about 2 hours each day, should I stop?

    1. Hi lovely! That is a lot of dancing, but if you love it, then I think that’s great. It depends on what kind of dancing you do, but I assume that most styles of dance do use your calves a fair bit. Calves are a really difficult place to slim down and unfortunately the best way to do it, is to reduce how much you use your calves xx

  65. I forgot to tell you that when I was young I still had a little bit of that bulge when I was young, but my calves were relatively skinny. I have been carrying heavy backpacks, I tend to put a lot of pressure on my calves when I am crossing my legs and I have a two story house. Would these daily activities be a progressive, but ultimate reason that it has become thick now? If so, can I get them to be where it was before? I just have a feeling that it has a huge cause as to why it became progressively got bigger. Or is it that my body changed and can’t get it back to the way it was? Also, I am not active and I do have to lose weight as well. When I feel my calves, I can grab a handful of fat when I pinch them with my hand. I heard from Camille Hugh, the author from Thaigh Gap Hack that the bulkiness from the calves might feel like all muscle, but it might actually be fat. Sorry I am asking so many questions! Oh and thank you so much for giving your precious time to reading and responding to my posts!

  66. Hi! I am Jane, and I am 16 years old. So the thing is, I looked at my legs when I was in elementary school and it was relatively skinny but my dad’s legs are thick so does your genetics change when you’re older? Also, how can you determine if your calves are mainly muscle or fat? Because I am not as active and when I pinch my calves I feel fat, but when I stand up, it poke it and it feels hard. It also has this bulge that I really want to get rid of. I am 5’2″, and I think I am a mesomorph/endomorph. I have only considered doing cardio because I want to really get rid of the muscle that I have on my legs. How do you get rid of calf muscles? Is it true that stretching elongates and lengthens your muscles? How do you have to run so that it doesn’t bulk up the muscles but rather reshapes and slims them down? I just want to have skinny calves, but if I am a mesomorph/endomorph can I not achieve them? Thank you so much for your helpful blogs! May God bless your beautiful soul!

    1. Hi Jane, the thing with calves (as I mentioned in the blog post) is that it is quite difficult to lose muscle here and the shape of your calves and how muscular they are is genetic. Your body will change as you get older and your body develops. My body did change around 16, but then around 18-20, it changed again, for the better. It sounds like your calves are mostly muscle. The only real way you can reduce this muscle is by avoiding exercise that uses your calves and they will decrease over time. Running uses your calf muscles, so I would try to avoid running on your toes (use a heel to toe strike motion), run on a flat surface or run on a treadmill. But I would also try not to overdo it on the running, and do walking plus other resistance exercises. I hope that helps! xx

  67. I wanted to get your expertise on something. I am 4’9 and I wanted to know which sports I could play and not get manly. I was thinking about tennis, be candid do you think maria sharapova is manly? I want to know is it the nature of the sports these women play that make them masculine or the exercises they do off the field? Or both. What do you recommend for a girl who is considering sports professionally or as a hobby, but does not want to get masculine at all?

    1. Hi hun. I think it depends on your body type and how often you do it. I can do a spin class once per week and don’t notice any bulking, but if you do a lot of it, you will probably increase the size of your quads (and to a lesser extent your calves – but if you do it right, you shouldn’t use your calves too much). I am a mesomorph body type and I think mesomorphs and ectomorphs are OK to do some spinning. Endomorphs might notice bulking though xx

  68. This is a great, great post on a difficult topic. I’ve also heard in the ballet world some studios don’t recommend demi-pointe any longer as it causes bulking in the calf. So, I would think in some ways skipping might engage the calf in a similar way, as you land on the balls of your feet. So, would dance aerobics count as skipping? I love that you are willing to explore such challenging topics! You’re the best!

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