Set 1
Section 1: Sit on the ground with both legs parallel to the ground. Lift the right leg and hold onto the foot with both hands. Try to touch the forehead to the shin. Then switch to the left leg. Repeat this alternating leg movement 30 times.
Section 2: Lie on your back with both hands crossed over the waist and shoulders on the ground. Lift the hips and upper body, straighten the right leg, and bend the left knee. Alternate between the two legs 10 times. These exercises are suitable for young people.
Set 2
It is not scientifically accurate to judge the beauty of the calves solely based on their thickness. The standard for beautiful calves should be a ratio of approximately 1:1.2 between the maximum circumference of the calves and their length. Measure your own calves and if they exceed the above range, and you feel that your calves are thicker and you are hesitant to wear skirts, then it is time to seriously do this set of exercises.
Section 1: Stand with both feet turned out and heels together, forming a 90-degree angle between the feet. Lift the heels and contract the calves as you squat down and stand up. Do this exercise until the calves feel sore (about 3 minutes).
Section 2: Same standing position as described above. Place hands on the waist. Jump up with the balls of both feet and land with the balls of the feet first, followed by the rest of the foot. Continue jumping and landing 10 times.
Section 3: Sit down. Relax the calf muscles and use both palms to massage the calf muscles gently. Massage each calf for 2-3 minutes.
