Calf cramps and pain? Learning this stretching exercise not only eliminates cramps, but also makes the calf curve tighter and longer.

This exercise is very effective for stretching the calf muscles after leg muscle training. It can also be used to eliminate cramps when they occur during normal times or training.

Purpose: To make the calf curve tight and slender.

Number of exercises: After completing calf and leg muscle training, hold the position for 30 to 40 seconds on each side.

① Stand up, stretch your spine upwards, put your hands on your hips, extend one leg forward, and keep your foot flat on the ground. At this time, straighten your legs and lean your upper body slightly forward.

② Extend your leg forward and slowly and gradually bend your knee until your knee is perpendicular to your ankle. As you move your pelvis forward, keep your back leg straight and your heel firmly on the ground.

Tips: Keep your pelvis facing forward, your hips aligned at the same height, and your back straight and slightly tilted forward. Bend one knee, making sure your knee does not extend beyond your toes.

③Take a deep breath and maintain this posture. Then switch sides.

Action Tips

• Breathing: Keep your breathing deep and calm throughout the stretch.

• Posture: Your heels must be firmly planted on the ground for this exercise to be fully effective.

This article is from Caishi Culture's book "Illustrated Guide to Tight Curve Training: Fitness Coaches and Anatomy Experts Join Forces to Focus on the Four Hard-to-Slim Areas, Accurately Sculpting the Waist, Abdomen, Buttocks and Legs"