The muscle soleus, also known as the soleus of the leg, is one of the most important muscles for the movement and stability of our lower extremity. Is found in the back of the calf and extends from the knee to the heel, along with the gastrocnemius muscle. Although often overlooked, the soleus plays a crucial role in our ability to walk, run, and jump.
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How to lose weight exercising the soleus
When it comes to losing weight, the soleus can play an important role. This muscle is responsible for the plantar flexion of the foot, that is, when we lift the heels off the ground when walking or running. This action requires a significant effort from the soleus, which results in burning calories and, in turn, can contribute to weight loss.
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Also, the soleus is a slow-twitch muscle, which means it has a greater ability to burn fat. During low-intensity activities, such as walking at a moderate pace, the soleus is primarily activated, which helps maintain caloric expenditure and promotes long-term weight loss.
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Exercises with the soleus
Now, to exercise and strengthen the soleus muscle, there are several easy exercises that you can do at home or in the gym. Here I present some of them:
- Heel raises. Stand with your feet shoulder-width apart. Then, lift your heels off the ground while staying on the balls of your feet. Hold this position for a few seconds and then slowly lower your heels. Repeat the exercise for 10-15 repetitions.
- Jumping jacks. Stand with your feet together, then jump, spreading your legs in the air and landing with your feet apart. As you land, bend your knees slightly and keep your weight on your heels. Return to the starting position and repeat the jump for 10-15 repetitions.
- Calf raise squats. Perform a classic squat, keeping your feet shoulder-width apart. As you come up from the squat, lift your heels off the ground and hold for a few seconds before lowering your heels and repeating the exercise. Perform 10 to 12 repetitions.
- Tiptoe walks. Just walk on a flat surface while staying on the balls of your feet at all times. Do this for a few minutes each day to strengthen and tone the soleus muscle.
Remember that it is important to combine these exercises with a healthy diet and a general exercise program to obtain the best results in terms of weight loss and muscle tone.
Also, if you have an injury or medical condition, it is always advisable to consult a health professional before starting any exercise routine. Go ahead and enjoy the benefits of a strong and toned soleus!
