how can i get strong legs and calves with no equipment?

Question

im a girl and i need really strong legs and calves, but i dont have any equipment.
any really good exercises i can do at home? and how many repititions of them should i do? / for how long?

Answer 1

One of my favorite exercises is when you stand on the bottom stair with about 3/4 of your foot off of the stair. From there you lift yourself using the part of your foot on the stair.

Answer 2

I know you said no equipment, but...I don't really think of those rubber stretch bands as equipment. I have found those to be very helpful in adding just enough resistance to help build up legs and calves. You can find them in most stores that carry any kind of excercise equipment and they really are quite cheap. Best thing to do is leg lifts, holding the band around your arch, and start with 10 lifts and gradually add 5 lifts as the 10 become easy and then 5 more as the 15 become easy. Do leg lifts lying on your side with your top leg going up, then, bend top leg and raise your bottom leg. Do one side and then the other.

You can also go out and get a DVD that will have lower leg work outs, this will give you more ideas on what to do, like squats and how to do them correctly without hurting your back and knees. You might want to start out by renting some first and see what ones you like before you buy any.

Answer 3

There are a lot of exercises that people can do even without equipments. To build up your legs lets try these. Lets start with building on your calves. With your feet straight in front of you about 1foot apart go up and down on your tip toes. Every time that you go up try to go a little bit higher. Do that about 20 times. Then turn your feet outward and continue the same exercise for 20 more times. When thats done turn your feet inward and continue the same exercise. Just remember to concentrate on your breathing. Now for your legs. This may strain your body some but after a real good workout it feels really good. Place your feet about 2 feet apart and your hands on your hips. This exercise is considered 7 ups. Squat down all the way as far down as you can go, go up half way 7 times, when that set of 7 is done start at the half way point and then come up all the way on your toes. Do that set 7 times. When that set is done on the last set of 7's go slow squat all the way down and go all the way up on your toes. When you are finished with the 7 ups you should feel a burn in your muscles. Not a bad burn but a burn because of your muscles are really being used. Do the 7 ups about 2 or more repititions. It's basically your choice of repititions that you want to do. Also do these exercises about 3 times a week, and 30 minutes a day. If done properly you can see and feel the results is about 2 weeks. Good luck! If you need more advise on different types of exercises you can email me at anytime. And again good luck on your exercises.

Answer 4

If weather permits jog or walk a couple of miles a day. I would have said bike-riding which is an excellent way to strengthen calf muscles. When at home try skip roping if you have the space. Also you could use leg weights while laying on your back. Slowly raise your legs individually and simultaneously for about five minutes. Without the weights try toe touches while standing up or laying down. This will help increase your thigh and calf muscles as well as your mid rift. Swimming is great exercise which will help give you a good workout.

Answer 5

One thing that's rele good for strengthening your ankles and calves is flexing and pointing your feet whilst just sitting down - I had to do this to build up my strength for ballet after an injury. Also circling your feet both clockwise and counter-clockwise works well- you should be able to feel it in your calves. I'd say do about 20 of each if you can. If it helps do it whilst watching TV, passes the time!

Answer 6

Try stepping up and down a step, or off a box or plank of wood. Cycling is good if you have a bicycle. .... attach some weights to your legs and lay on your back and lift them up and down. You can make your own weights by putting a can or two of beans into socks and tying them to your ankles.

Answer 7

u can go to the YMCA and use there equipment to strengthen your legs.
They have machines like leg press , leg curl , and they also have a calf raise .
when u get to the YMCA ask a assistant at the counter to help or ask people around you.You would need to do those machines with the amount of weight that its hard to get 10 reps. and then do 3 sets of each machine like that.

Answer 8

Run, run a lot. Do squats and lunges for leaner legs, 3 reps of ten or more.

Answer 9

Walking up and down the stairs is your best bet!

Answer 10

Stretches first, then walk. All you need for that is a good pair of shoes.