Toe Ups are A Good Exercise for Calves. Do 30 in Morning & 15-25 at night. Its Pretty Easy. When you reach 10-15 youll feel the burn!!!
The calf muscles do one thing and one thing only, they extend the foot. They make you stand on tiptoe.
If you don't have access to a gym to do calf raises either with free weights or machines.....Try rope-skipping.
You say you haven't "ridden" in a while.... What? Horses, bikes? Either activity requires long-term endurance rather than sheer strength.
Rope skipping, running, activities involving jumping generally.
Squats, wallsits, and just try stretches
for your hamstrings and quad, do squats or wallsits
