It takes someone confident in their figure to wear a mini skirt, but Blake has the toned thigh and calf muscles to pull it off.
If you want to get calves of steel for 2013, here are a few exercises to add to your New Year's Resolution work out routine...
Don't skip the calf machine
They may look a little bit scary but calf machines are one of the easiest ways to strengthen the muscles in your lower legs. If you're not sure what to look for or how they work make sure to ask a personal trainer.
Lift and lower the weights slowly for two to three sets of 10 repetitions for maximum results.
Hop, Skip and Jump
It's essential to perform cardiovascular exercises to improve your calves. Skipping, stair climbing, cycling and hill running are good examples. 60 to 90 minutes of cardio is also great if you want to shift a few extra pounds. Aim for three sessions, three times a week on alternating days.
Stand on your tip toes
To work the peroneals (which run down the outer aspect of your shins,) stand with your heels hip-width apart and your toes out at an angle. Rise up onto your toes as high as possible, hold for a second and slowly return to your starting position. Repeat for 20 repetitions.
Train like an athlete
'Train like an athlete, look like an athlete' with sprint drills which are crucial for activating fast twitch muscle fibres in the legs. The more of these you have, coupled with a low body fat level, the more toned your lower legs will be.
Before sprints, warm up thoroughly with easy exercises for 5-10 minutes. Perform your first sprint at about 60 percent max intensity. Recover for 2 minutes by slowing to a comfortable pace, but keep moving.
This can be an easy jog or a walk, depending upon your fitness. Perform your next sprint at about 80 percent max intensity. Recover for 2 minutes. Perform the remainder of your sprints at 100 percent max intensity or all-out efforts of 30 seconds. You should be pushing yourself to the max for each one.
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