Add these calf workouts into your exercise routine.

Walking, jogging or swimming are great ways to stay in shape and get your body moving regularly to maintain good health. But if you want to take your fitness goals a bit further, you need to do more specific workouts to achieve the results you desire. If you want more solid muscle mass in the calf area, start doing a specific set of workouts. Here are some exercises to try.

Jumping jack

In a standing position, place your feet together and put your arms at your sides. Now, jump as you spread your legs outside shoulder width and clap your hands overhead. Next, jump as you return your hands and feet to the starting position.

Seal jump

This is similar to jumping jacks, but in this position you extend your arms out to your sides when your feet are out in the jumping position. Next, clap your hands together in front of your body as you jump back.

Seated calf raise

Sit on a bench or chair. Then rest the balls of your feet on a block. You can also hold dumbbells on your thighs to create resistance. Make sure your knees are bent at a 90-degree angle. Meanwhile, your toes should be turned out about 15 degrees. Let your heels drift towards the floor so you can feel that stretch in your calves. Raise your heels as high as possible as you drive the balls of your feet into the platform.

Ankle mobilization

Your heels need to be elevated for this exercise. Therefore, you will need to place your toes on a block. Then bend one knee by pushing it forward. Feel the stretch in your calf. Next, bring your legs back slowly into the start position. Do the same thing with your other leg. Repeat this a few times on either side to get the most out of it.

Hole calf raise

With feet shoulder width, stand on an elevated surface with your toes turned out. Then lower yourself into a squat position. Next, do a calf raise. Try and come up as high as you can on the balls of your feet. When you are in this position make sure you stay in it without extending your legs or hips. You will eventually get the hang of it as you practice this exercise over time.