I know there’s a lot of information on my blog regarding how to get lean legs and slim down muscular thighs. But I haven’t talked too much about calves.
Most fitness blogs focus on building bigger calves, not slimming them. Few trainers even discuss whether it’s possible to reduce calf muscle.
Why? Many trainers believe trying to slim down any muscle group is a big no-no. They often say women can’t get too muscular because they lack testosterone. While it’s true women have less testosterone than men, that doesn’t mean we can’t build more muscle than we’d like.
Even if they don’t mention testosterone, they’ll often say, “Don’t focus on slimming down, train to be strong and healthy.”
I used to hear that all the time whenever I said I wanted to slim my legs.
If you’ve read my blogs, you know I don’t believe women should train only for strength. We can train for both health and aesthetics. So if that’s you, welcome! I’m so happy you’re here :)
Now, about the calves. I haven’t talked about them before because their size and shape are mostly genetic, which can be hard to change.
But since so many women ask about losing calf fat and reducing muscle bulk, I wanted to share what I’ve learned, from both experience and my work as a fitness trainer.
If you’re wondering how to lose weight in calves, what the best workouts to slim down your calves are, and which workouts you should avoid, then this blog post is for you.
Let’s start by understanding the reasons why you may have big calves in the first place.
RELATED POST: WHY I DON’T LIFT HEAVY WEIGHTS ANYMORE
Why Are My Calves So Big?
1. Genetics
As I mentioned, genetics are a big factor when it comes to calf size. Let me explain.
The calf muscles sit at the back of your lower legs. The two main ones, the gastrocnemius and soleus, shape your calves and power everyday movements like walking, running, and jumping.
Some people naturally have stronger calves, especially those with Mesomorph or Endomorph body types. Endomorphs usually have more body fat and a sturdier build, while Mesomorphs are naturally athletic and muscular. Ectomorphs, the third type, tend to be leaner with less muscle and fat.
Studies show Endomorphs are common among rugby players, while volleyball and soccer players are often Ectomorphs or Mesomorphs.
If you’re unsure of your body type, try my free BODY TYPE QUIZ. You’ll learn your type and get tips on the best diet and workouts for your unique body.
WANT TO KNOW YOUR BODY TYPE?
- Complete the quiz in 2 minutes
- It’S free
- You will get 3 nutrition and workout tips for your body type
If you naturally have strong calves and haven’t done much exercise to change their shape, you might not see dramatic slimming results. However, small improvements are still possible.
In this post, I’ll show you exactly how to slim your calves and which exercises to avoid if you don’t want them to get bigger and more muscular. (This is a common mistake I see many of my clients make before working with me!)
RELATED POST: READ MY POST ON MESOMORPH GUIDELINES ON HOW TO GET LEAN LEGS
2. You Body Composition: Fat and Muscle Distribution
Your body composition (body fat percentage and how much muscle mass you have) is a second major factor that affects your calf size.
High Body Fat Percentage
If you have a high body fat percentage, your calves likely appear bigger due to the fat that is stored there.
If your calf size is due to having a higher body fat percentage, then your response on how to lose calf fat is to lose fat all over. Losing weight will definitely help slim big calves.
But keep in mind that women, compared to men, tend to store more fat in their lower body so it’s perfectly normal if you feel like your leg area is where you store the most fat. But if you follow my tips and stay consistent, you should see results fairly quickly. :)
Low Body Fat – High Muscle Mass Percentage
Body fat and genetics aren’t the only factors that influence calf size, the type of workouts you do matters too. Even women with low body fat can have strong, defined calves.
If you’ve done lots of heavy-weight or high-intensity (HIIT) workouts, your calves may have grown due to muscle gain, especially if you’re genetically prone to muscular calves.
In that case, avoiding certain exercises can help prevent further muscle growth. I’ll explain more about this below.
Are My Calves Made Of Muscle or Fat?
It’s important to note that it is not super easy to build calf muscles unless you are a true Endomorph body type and you build muscle extremely easily. Calf muscles are used regularly in everyday activities so they need a lot of stimulation and repetitions to increase significantly.
If you’re not sure if your calves appear bigger from fat or muscle, there is an easy test for calves: flex your calves and touch them while keeping them flexed.
The hard bit is muscle. The soft part over the hard part is usually fat. That should be your starting point.
Why Did My Calves Get Bigger From Working Out?
As I mentioned, calf muscles aren’t easy to grow, but it’s definitely possible. So, yes, your calves may have gotten bigger depending on the workouts you’ve been doing (even if they were meant to slim them down).
Many blogs and videos that promise “slimmer calf workouts” actually include exercises that target the calves too much, which can make them larger over time. The more you work a muscle, the more it grows.
But don’t worry, I’ll guide you through the best workouts to help slim your calves and show you which ones to avoid, so you can reach your goals safely and effectively!
RELATED POST: DO SQUATS MAKE MY LEGS BIGGER OR SMALLER
Is It Possible To Reduce Cal Muscle? – 3 Things You Should Do To Make Your Calves Smaller
If your calves were once slim but became bulkier from exercise, don’t worry, you can absolutely get them back to their previous shape.
And even if your calves were already on the larger side before working out, simply stopping the exercises that caused them to grow can help reduce their size over time.
There are 3 things you need to do if you want your thick calves to be reduced.
- Stop doing whatever exercises 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. I’m going to list the type of training + the exact exercises that you should avoid doing below. - Do more low-intensity cardio
This will also help you lose excess fat on your lower half without building extra muscle. - Focus on losing weight overall
This will help you lose excess fat in your lower half. To do this, you need a good diet and consistent exercise that doesn’t cause calf bulkiness.
Step 1: Stop Doing Exercises That Are Making Your Calves Bigger Instead Of Smaller
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:
1. Avoid High Intensity Cardio
High-intensity cardio such as running can actually build some muscles in your calves. Of course, as we all know, running is great for your cardiovascular health and if you really enjoy it, please feel free to continue to do it.
That said, if it seems like your calves bulk up really easily, you might want to reduce your running (or at least avoid running on an incline) 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. So if you want to run, long-duration running is a better option.
If running isn’t your thing, I have great news, you don’t have to do it (yay!). Walking works wonderfully too, it helps slim your legs without adding bulk to your calves. Just be sure to stick to flat surfaces, since walking uphill engages your calf and thigh muscles more, which we want to avoid.
RELATED POST: FIND OUT IF RUNNING MAKES YOUR LEGS BIGGER OR SMALLER
2. Jump Rope / Skipping Is Not Your Friend
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 in general, you really need to add walking to your routine.
Skipping uses mostly your calves, so constant jumping can bulk them up and can cause muscular calves. It’s one of the exercises that builds the most amount of muscle in your calves.
Don’t get me wrong, skipping is great exercise. And it’s super fun. So if you don’t care about calf size or building muscular legs – go for it! But if you do, it’s better to avoid it.
3. Plyometric (Jump Training) / HIIT Exercises Are Awesome But Not If You Want Smaller Calves
As with skipping, jumping exercises like plyometrics and HIIT heavily use your calf muscles and can make them bigger.
If you love HIIT, then you don’t necessarily need to stop. I’m also a huge HIIT fan. And I found a way to do it so it doesn’t bulk up any part of my legs (calves included).
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 exercises such as jump squats, jump lunges burpees, and anything that results in you landing heavily on your feet.
I have some no-jumping HIIT workouts on my blog and Instagram. You can check out one of them below:
View this post on Instagram
4. Do Not Do Workouts That Target Calves Specifically
One of the biggest misconceptions that I noticed among my clients is the belief that they can slim down certain body parts by doing workouts designed specifically for those parts. This is known as spot-reducing.
Let me explain. :)
Women who want to lose fat from their inner thighs often ask me if doing inner thigh workouts 5 times per week will help. The answer is no. As studies like this one confirmed, you cannot really spot reduce fat. This means you cannot reduce fat in a specific spot by targeting muscles in that area. This will build muscle here, not target the fat here.
This also means you should not do calf workouts in order to lose fat from calves. It just won’t work. If you want to lose fat from calves, you need to lose fat all over.
I also often talk to women who want to slim down muscular thighs. I always hear the same thing from them, “I wanted to slim down my thighs and my trainer told me to do squats. But this only made my thighs bigger. :(“
And you know what, these women are 100% correct! By doing squats, they were targeting their quads, glutes, and hamstrings. And the more they worked those muscles, the bigger those muscles got.
The same principle goes for your calves. If you want to make them smaller you should avoid moves that will target your calves.
Moves to avoid if you want to slim down your calves:
- Standing calf raises
- Seated calf raises
- Elevated cal raises
- Bent-knee calf raises
- Single leg calf raises, etc.
And now that you know what you should NOT do, I will tell you what you should be doing for slimmer calves.
RELATED POST: READ MY GUIDE ON HOW TO LOSE INNER THIGH FAT
Step 2: How To Slim Calves With Cardio – Do More Low-Intensity Cardio
I often talk about how amazing cardio is for fat loss and creating lean, toned legs.
Low-intensity cardio helps burn fat (and sometimes even a bit of muscle), reducing your overall body mass, so it’s an important part of any slim-calves routine.
And the best low-intensity cardio for slimming your legs? Walking! Try to fit in as many steps as you can each day, I aim for around 7,000–10,000. Nothing has helped me slim down my legs more than walking. I truly swear by it!
RELATED POST: HOW TO GET LEAN LEGS – WHY YOU NEED CARDIO FOR SLIM LEGS
Use The Treadmill
Some women find that their calves look slimmer when they walk or run on a treadmill.
That’s because the treadmill belt moves beneath you, so your calves don’t have to work as hard as they do outdoors, where you push off the ground more.
Of course, everyone’s body is different, you might not notice much of a difference between walking or running outside versus on a treadmill, and that’s completely okay.
If You Are A Runner, Adjust Your Running Technique
As I mentioned, running can make calves look bulkier for some women. But if you love running, that’s totally fine! Just adjust your form, avoid running on your toes, go for a smooth heel-to-toe stride, and wear supportive shoes.
RELATED POST: FIND OUT IF WALKING OR RUNNING IS BETTER FOR FAT LOSS AND LEAN LEGS
Bonus tips:
Toy could try fasted cardio (walking or running on an empty stomach). For some of my clients fasted cardio seems to be beneficial. Research is still inconclusive on whether fasted cardio helps with burning more fat than non-fasted cardio. I found a study from 2014 that indicates fasted cardio doesn’t burn more fat. But then again, I also read a study from 2016 that indicates the opposite.
If you want to try it out, be careful not to do it if you have any hormone issues especially issues with high cortisol. This is exactly why I stopped doing fasted cardio. Whenever I would do it, I noticed that I didn’t feel very well.
When I looked into it, I found this research that shows that when we exercise on an empty stomach glucose and insulin are low but levels of cortisol (stress hormone) are high. And since I already knew I had high cortisol I thought it was better to skip fasted cardio.
Always walk and run on a flat surface. I cannot stress this enough. Walking and running on an incline will target both your calves and thighs more and make them bigger instead of smaller.
Step 3: Slim Calves By Losing Weight Overall
When you lose weight, you’ll naturally lose both fat and muscle, so your calves may slim down too.
However, you can’t target fat loss in one specific area. It really depends on where your body tends to store and burn fat first. Most women lose fat from their upper body before their lower body, but lots of power walking can help speed up lower-body fat loss.
You can’t choose exactly where you’ll slim down, but the areas with more fat usually show the most change. :)
It also helps to understand your body type and how it responds to different workouts, and of course, a healthy diet plays a big role too!
Adjust Your Diet For Fat Loss
As I always say, you can’t out-train a bad diet. If you are eating unhealthy and you are not in a calorie deficit (meaning if you eat more calories than you spend), you won’t be able to lose weight. It doesn’t matter how hard you are training.
Remember – diet is the key to slimming down calves and losing weight overall; exercise comes second.
So, the first thing I’d recommend is figuring out what your ideal caloric intake is. You can use my FREE macros and calorie calculator to figure this out.
I usually suggest keeping a small calorie deficit, about 200 – 500 calories less than your maintenance level. For example, if your maintenance is 2000 calories a day, aim for around 1500 – 1800.
If you’re feeling very hungry, your deficit may be too large. Even a small 200-calorie cut can lead to steady weight loss.
Be careful not to go too low, especially below 1200 calories per day, as this can slow your metabolism and make losing weight harder (and less healthy).
So, stay in a gentle deficit and focus on whole, minimally processed foods. If you’re not sure where to start, you can download my free 7-day weight loss meal plan, it’s designed to help you eat better, get leaner, and feel great.
Best Exercises To Slim Calves (And Your Entire Body)
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:
1. Do More Stretching & Foam Rolling
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 loose and they might even appear slightly thinner.
2. Lean Legs Programs For Slimming Down Muscular Legs And Calves
I should also mention that my 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 your 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. :)
We are also doing a special bundle deal on both Lean Legs Program for a discount. Your dream legs and calves are just a few steps away!
3. Try Yoga and Pilates
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.
To step things up during pilates workouts, I love adding light wrist or ankle weights. They’re amazing for activating more muscles without putting any extra strain on your joints. I personally love Bala Bangles Wrist & Ankle Weights they’re super soft, comfortable, and add a stylish touch to my workout.
Final Thoughts!
Losing stubborn fat in certain areas can definitely be a challenge, but with the right approach, consistency, and a positive mindset, it’s absolutely possible. Remember, there’s no one-size-fits-all path to fitness, listen to your body, make adjustments as you go, and celebrate every bit of progress along the way. Stay patient, stay kind to yourself, and trust the process. You’re doing amazing, you’ve got this!
Love Rachael xx
P.S. This post contains affiliate links to the product mentioned. If you make a purchase through these links, I may earn a small commission at no extra cost to you. Thanks for supporting me, lovely! :)
Sources:
- Women Don’t Have as Much Testosterone as Men – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6391653/
- Calf Muscle Anatomy – https://my.clevelandclinic.org/health/body/21662-calf-muscle
- Somatotype Distribution in Sports – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7694105/
- Women Store More Fat In Their Lower Body – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3411490/
- Plyometrics – https://www.webmd.com/fitness-exercise/a-z/what-is-plyometrics
- Fasted Cardio – Beneficial or Not – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/, https://pubmed.ncbi.nlm.nih.gov/27609363/
- Fasted Exercise and Cortisol Levels – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4500013/
- Spot Reduction – https://pubmed.ncbi.nlm.nih.gov/25766455/
It’s FREE
196 Responses
Hi Rachael,
I am really enjoying your blog, thank you. I am 57, 5ft 2, 127 pounds, a mesomorph. I was always slim with fat on thighs & belly, but since menopause & knee surgery, then lockdown, I put on lots of weight approx 2 1/2 stone. Over the past 20 ish months, I’ve lost that weight, doing lots of walking (6-12K a day depending), gym machines once or twice a week max, and have started yoga at home which I love. I’ve also found I have lots of food intolerances so have cut out dairy, eggs, some red meat, shell fish & drastically reduced processed food. I’ve also recently stopped alcohol. My calves slimmed really well and I’ve managed to slim my arms using light weights and windmills, I have a stressful, sedentary job, WFH, so between meetings use a weighted skipping rope (without the rope for low impact) and weighted hula hoop, just for a couple of minutes to loosen me up. I am seeing a difference in my thighs and belly, they are definately much better, I’ve got my waist down from 32 to 28 over the 2 years. I have osteo-arthritis in my knees which has really improved with the exercise. But what else would you suggest for losing the final bit of fat from my belly and thighs (I know I can’t target them for weight loss specifically) as I am a healthy weight now, although losing a few more pounds would look fine on me. It’s just now this final toning round my waist, the belly fat and the thigh fat. Sorry for the long winded post, I am not expecting to be 25 again but would like to feel confident, strong and look as good as I can for my age, is there anything I am missing? Thanks so much :)
Hey Kelly,
Thanks for reaching out! Your dedication is truly inspiring! It’s understandable you want to feel your best, especially after overcoming so much.
Based on Rachael’s recommendation, the best way to lose inner thigh fat is through walking. She starts her morning with a 45 – 60 minute walk, aiming for 5 – 7 km. Then, she accumulates more steps throughout the day to reach 10km. Aim for 10km per day for at least 5 days per week, and you should notice slimming results within 2-4 weeks.
For losing fat from the lower belly & hips, combine cardio, resistance training, and a healthy diet. High-intensity cardio like spinning or swimming for 20 – 30 minutes will help slim down all over. High-intensity interval training (HIIT) with exercises like burpees and jump lunges is great for targeting the lower belly and hips. However, be cautious not to overdo it to avoid increasing leg size.
Remember, a good diet is crucial. Eat at a calorie deficit and minimize junk food for the best results. The better you eat, the better your results will be. Keep up the fantastic work!
If you need anything else, please let us know.
Love,
Jannette
Hi!
Thank you for answering! I’ll talk to my parents about going to a nutritionist.
– H
Hey Lovely,
You’re welcome! It’s great that you’re considering talking to your parents about seeing a nutritionist.
Taking care of your health is important, and seeking professional guidance can be really helpful.
In a couple of years, when you grow into one beautiful woman, we would be happy to give you all of our support :
Love,
Jannette
I want to remove my calves muscles
Hey Karlota,
Thanks for reaching out!
We understand that you’re looking to change the appearance of your calf muscles.
To decrease calf muscle size, stop doing whatever exercises 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.
Do more low-intensity cardio- this will also help you lose excess fat on your lower half without building extra muscle.
Focus on losing weight overall- this will help you lose excess fat in your lower half.
To do this, you need a good diet and consistent exercise that doesn’t cause calf bulkiness.
We can recommend our Lean Legs 1 Program for slimming down muscular legs and calves.
The Lean Legs 1 Program is an 8-week workout program and is designed to slim down your legs and thighs without bulking up. All workouts are in full-length video format, done with our trainers Narelle and Rachael. They do the workouts with you from start to finish. There are 4 workouts per week, and all workouts are around 30-45 minutes long and are perfect for beginner to intermediate fitness level users
You can purchase the program through this link.
If you need anything else, please let us know.
Love,
Jannette
Hi Racheal. I am a very slim lady, If I get skinnier than I already am, I’ll look sickly. But unfortunately, I have fat calves and thighs. Even when I diet, I lose weight only in my upper body and I walk a lot. What do I do?
Hi lovely, while spot reduction isn’t possible, you can still achieve your goals through balanced efforts. Try incorporating a slight calorie deficit into your diet. Also, try to include resistance training exercises that not only tone but also strengthen your lower body muscles. These workouts can be empowering and improve your overall well-being. I highly recommend following the Lean Legs 1 Program as this is specifically designed to slim down and tone your legs, hips and thighs without the risk of bulking up. You can click this link for more info and to purchase the program as well <3
Hope this helps xx
Hi Rachael and team. I’m one of those women who suspect that my calves get bigger from walking outside. Unfortunately, I do not have the option of walking on a treadmill instead.
So I was wondering, if perhaps there are certain types of walking shoes that might assist in the “push forward” motion, that is gained automatically from the treadmill, in order to spare the calf muscles? And the other way around – walking shoes that require an extra effort from the calf muscles and might result in larger calves?
Hey lovely, no worries let me help! While specific walking shoes can influence muscle engagement, it’s essential to note that the primary factor determining calf size is the intensity and duration of your exercise, not just the type of shoes. Remember, consistent resistance training and cardio play a more significant role in shaping and toning your calf muscles and I highly recommend following our Lean Legs 1 Program to help you achieve your goal. You can know more details and purchase it through this link here.
. Hope this helps and please let us know if you need further assistance xx
Hi :) Thank you so much for getting back to me. I have followed Rachael’s program for years and I am a big fan. Do you happen to know which types of walking shoes are less engaging for the calf muscles? Thanks again :)
Hi!
I’m a 155 cm, 50 kg 18 year old girl with a mesomorph body type. I’m not entirely skinny but my upper body is definitely skinnier than lower. My calves are 37-38 cm around the thickest part, mostly muscle but also a bit of fat. Though I believe a part of it is through genetics, they did get bigger when I jumped rope a lot last summer. Through out my life I have always ran on my toes. I also dance and there I need to jump and train jumping to get even higher. Sometimes I train with weights on my legs and arms to make my moves sharper. Is there anything I can do to make them smaller? Also, would a running system of 20 seconds of running, then 40 seconds of walking, then repeat help? And would cycling make my calves bigger or would it help losing weight?
-H
Hey Lovely,
Thanks for reaching out!
Unfortunately, we cannot advise you on workouts or nutrition because you are in a developmental stage. It’s not that we don’t want to help you, it’s just that it is not wise to play with exercises and nutrition plans during your age since it can have long-lasting consequences on your metabolism and overall body health.
Metabolism damage that you can cause by improper diet in this stage can lead to you not being able to lose weight later in life, and to have major issues with your hormone balance.
This is why we recommend you go to a nutritionist and have him/her advise you on how you can reach your goal without damaging anything. The doctor will take all of the changes (physical and hormonal) your body is going through right now into consideration and give you advice according to that.
We would be happy if you take our advice, and ask your parents to take you to a nutritionist for now. In a couple of years, when you grow into one beautiful woman, we would be happy to give you all of our support :)
Love,
Jannette