zig
0

Notifications

  • You're all caught up!

How to Make My Ankles Slimmer

by
author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
How to Make My Ankles Slimmer
Create slim ankles with a blend of exercise and dietary changes. Photo Credit Image Source/Photodisc/Getty Images

Fat around the ankles is often referred to as cankles -- fat between the ankles and calves. This type of adiposity is subcutaneous, which means it lays right under the skin's surface. Although it is not harmful to the body, as is deep visceral fat in the stomach, it can cause self consciousness. To make this fat disappear, you need to promote weight loss throughout your whole body while toning your calf muscles. This plan includes both exercise and nutrition.

Step 1

How to Make My Ankles Slimmer
Choose foods that are nutrient-dense. Photo Credit Pixland/Pixland/Getty Images

Reduce your daily caloric intake by 500 to 1,000 calories. Aim for the higher number if you want to achieve slim ankles in a hurry. Cutting back by this margin will create about 1 to 2 pounds of weight loss a week. Choose foods that are nutrient-dense, such as fruits, vegetables, lean meats, low-fat dairy, beans and whole grains.

Step 2

How to Make My Ankles Slimmer
Running, biking, stair-climbing, jumping rope and hill walking are good choices. Photo Credit Ryan McVay/Digital Vision/Getty Images

Perform exercises that plantar-flex your foot. Plantar flexion takes place when you point your toes downward. Running, biking, stair-climbing, jumping rope and hill walking are good choices. To lose weight, the American College of Sports Medicine, or ACSM, recommends 60 to 90 minutes of cardio performed five days a week.

Step 3

How to Make My Ankles Slimmer
Stand with your feet shoulder-width apart to do squat jumps. Photo Credit monkeybusinessimages/iStock/Getty Images

Stand with your feet shoulder-width apart to do squat jumps. These work your calves, glutes and thighs in an explosive motion. Lower yourself down by bending your knees and stop when your thighs parallel the floor. Jump in the air as high as you can and land softly on the balls of your feet. Lower your heels to the ground and repeat.

Step 4

How to Make My Ankles Slimmer
Position the balls of your feet on a stair step to do calf raises. Photo Credit ivansmuk/iStock/Getty Images

Position the balls of your feet on a stair step to do calf raises. Keep your legs straight and lower your heels down as far as possible by bending your ankles. Rise up on your tip-toes in a steady motion and hold for a full second. Lower yourself back down and repeat.

Step 5

Turn your toes out to do angled calf raises. Stand with your heels about two inches apart and toes turned out about 45 degrees. Rise up onto your toes and hold for a second. Lower yourself back down and repeat.

Step 6

Turn your toes in and perform calf raises. Begin by placing your toes about two inches apart and heels about hip-width apart. Rise up onto your toes and hold for a second. Lower yourself back down and repeat.

Step 7

Perform a downward-facing dog yoga pose. Lie on your stomach with your hands about shoulder-width apart and feet hip-width apart. Push yourself off the floor to get into the starting position of a push-up. Lift your hips in the air and push your weight back toward your heels. Stop when your feet are flat on the floor. Keep your arms, legs and back straight as you do this exercise. Your body should form a 90-degree angle when you are in the proper position. Hold for 30 to 45 seconds and slowly release.

LiveStrong Calorie Tracker
THE LIVESTRONG.COM MyPlate Nutrition, Workouts & Tips
GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
GENDER
  • Female
  • Male
lbs.
ft. in.

YOU MIGHT ALSO LIKE

CURRENTLY TRENDING

Demand Media

Our Privacy Policy has been updated. Please take a moment and read it here.