The Body Sculpting Bible for Women (45 page)

Seated Machine Calf Raise

This exercise primarily targets the muscle located underneath the gastrocnemius. This movement is an excellent tool for shaping the calves. But, although you might think that this exercise alone will develop the calves, it won’t. You must train the calves over different angles to truly develop the calf muscles into a work of art. Some women are concerned that direct training of their calves will make them look masculine. Don’t worry, it won’t! Your calves will always look feminine, but they will now have a sexy and muscular tone to their appearance.

VARIATION:
As a variation. try the standing machine calf raise, which targets the same muscle group. If you have any upper body weakness or injuries, especialy in the shoulders or back, you should not attempt this variation.

PROPER ALIGNMENT

Choose a weight with which you can practice perfect form. The object is to use good form rather than just trying to lift a gargantuan amount of weight.

Sit down and position your feet on the platform.

With your feet pointing straight ahead, place your toes and the balls of your feet on the platform.

Place the padded support on top of your thighs. Make sure that the pad fits snug against the thigh close to the knee rather than high on top of the thigh.

Position your hands on the sides of the thigh pad.

Keep your torso straight and do not lean forward or backward during the exercise.

Keep your head straight and level and look straight ahead at all times.