Build up to training your abs and calves every day.
In general, you should only work your muscles with resistance-training exercises two or three times per week on nonconsecutive days, according to the American College of Sports Medicine. The reason is that your muscles need time to recover so that you can become stronger and more fit. However, some muscles -- like your abs and possibly your calves -- are more resistant to fatigue and can be worked more often.
Hold Your Horses
Don't just jump right in and start training your abs and calves every day. You could end up hurting yourself and that would derail your workout plan. If you are new to resistance training or have been sporadic in your workouts, start with just two or three workouts each week on nonconsecutive days. After two to four weeks, add in one or two more workouts each week until you can do daily workouts. However, take a day off if your abs or calves are sore. This is your body's way of telling you it needs to heal.
Use Your Head
Ab-training recommendations are varied. Dr. Len Kravitz of the University of New Mexico recommends choosing five to eight different exercises and doing eight to 12 reps of each. Dr. Peter Francis of San Diego State University recommends about five minutes of daily training. Start with eight to 12 reps. If 12 reps is easy, do up to 20 or 25. If you can keep going, you need a more challenging exercise. Choose a few different exercises and perform them in a circuit one after the other with little to no rest in between. Do the circuit up to three times through. For your calves, do one to three sets of eight to 12 reps with a challenging resistance. Increase the weight by five to 10 percent when it is easy to do 12 or more reps.
You can do one calf exercise or all for a more challenging workout. Start with a standing calf raise with just your body weight. Stand on a step or platform with your heels hanging off the end. Let your heels drop until you feel a stretch, then rise up on your toes. Lower back down for one complete rep. Next, add weight by holding a barbell across your shoulders. Rise up and down on your toes, lifting as high as you can and lowering in a controlled manner. Add in a seated calf raise to work deeper in the calf, your soleus. Secure yourself in a seated calf raise machine. Lift up on your toes as high as you can and lower down until you feel a stretch in your calves for one complete rep.
No Equipment Necessary
The floor is all you need to get a good, quick daily ab workout. Lie on your back on the floor. Start with a reverse crunch by lifting your feet off the floor and bringing your knees into your chest. Tap you toes down, but don't rest between each rep. For the next exercise, keep your legs up, cross them at the ankle and do a set of crunches. Move to a bicycle crunch next, alternating your knees in and crossing your elbows over by rotating at the waist. Put your feet down, raise your arms overhead with your upper arms next to your ears and do a long-lever crunch. Roll over and finish with a plank, holding the push-up position with your abs tight for up to 60 seconds.