Exercises to Reduce Calf Muscles and Thigh Fat

The calf muscle is the muscle of the leg and is made up of two muscles namely; the gastrocnemius and soleus. It is always prominent in people that are physically active like football players, wrestlers and body builders.

Muscle size increases when a person continually challenges the muscles to deal with higher levels of resistance or weight. This process is known as muscle hypertrophy.
Muscle hypertrophy occurs when the fibers of the muscles sustain damage or injury. The body repairs damaged fibers by fusing them, which increases the mass and size of the muscles.
Certain hormones, including testosterone, human growth hormone, and insulin growth factor, also play a role in muscle growth and repair.

These hormones work by:

  • Improving how the body processes proteins
  • Inhibiting the breakdown of protein
  • Activating satellite cells, which are a type of stem cell that plays a role in muscle development
  • Stimulating anabolic hormones, which promote muscle growth and protein synthesis
  • Enhancing tissue growth

Strength and resistance training can help the body:

  • Release growth hormone from the pituitary gland
  • Stimulate testosterone release
  • Improve the sensitivity of the muscles to testosterone

This muscle gives concern because some ladies dislike it when its very prominent and tend to hide it . This restricts their choices of outfit. Some ladies that stick to trousers usually do so to hide the appearances of the calf muscles that make them look like men

Also read: Morning Jogging: 8 Benefits of Healthy Lifestyle

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How to Reduce calf and thigh fat

It is often believed that the calf muscle builds up due to inadequate return of blood to the body from the toe, foot and leg. Below are exercises to help return blood to body.

Point(extend) and flex

Lie down in a supine position and raise the both leg up, support the leg on a wall. This helps to return blood to the body. At this point stretch the foot(point) for 5 seconds and flex it for another 5 seconds


Rotate the foot five times through the left side and also five times through the right side.

Massage the calf muscles

Massage the calf muscles downwards to increase the return of blood to the body.
Repeat the processes for the both leg

Side Leg stretch

Stretch one side of the leg on the floor and flex the foot for about 10 seconds.

While still stretching the leg, extend the foot for another 10 seconds.
Do this for the other leg.

Repeat all the processes for the both leg and see the effect in less than 14 days.

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