Fat ankles are often referred to as "cankles." This depicts the area between the calf and foot not having prominent definition. Although this word is often used in a joking manner, there is nothing funny about having fat around your ankles. To get rid of this fat, you need to focus on calorie-burning exercises blended with calf-toning exercises.
Calf Cardio
Any type of cardio will burn calories and help you lose weight, but there are certain types that emphasize your calf muscles. Jumping rope, hill running, stair stepping, versa climbing and indoor cycling are examples. Perform those cardio exercises for at least 30 minutes, four or five days a week, at a moderate to high intensity.
Calf Raises
Calf raises require a pair of dumbbells. Stand with your feet shoulder-width apart while holding the weights at your sides. In a steady motion, lift up onto your tip toes and hold for a second. Slowly lower yourself down and repeat 15 to 20 times. When doing that exercise, keep your legs straight.
Single-Leg Calf Raises
Single-leg calf raises require a dumbbell and a wall. Stand in front of the wall with your left foot on the floor, right knee bent and lower right leg in the air behind you. While holding the dumbbell in your left hand, place your right hand lightly on the wall. Steadily rise up on your tip toes by contracting your calf muscle and hold for a second. Slowly lower and repeat. After doing 15 to 20 reps, switch sides.
Step Calf Raises
Step calf raises require an aerobic step or stair step. Place the balls of your feet on the step with your heels hanging over the edge. Steadily rise up on your tip toes and squeeze your calf muscles forcefully. Slowly lower your body until your heels go past parallel to the floor and your toes are pointing upward. After holding for a full second, repeat for 15 to 20 repetitions. You can also do this exercise on one foot.
Farmer's Walks
Farmer's walks are done in motion. Stand with your feet together and dumbbells held at your sides. In a steady movement, lift up onto your tip toes and take 15 to 20 steps forward. While staying on your tip toes, turn around and walk back to your starting point. When doing this exercise, keep your legs as straight as possible.
Squat Jumps
Squat jumps are explosive exercises that work your quads, hamstrings and calf muscles. Stand with your feet shoulder-width apart and your arms at your sides or in front of your chest. Slowly lower yourself into a squat position and jump into the air as high as possible. As soon as you land, lower into another squat and repeat 12 to 15 times. When you jump into the air, raise your arms above your head.
Member Comments