Exercises for Fat Ankles

If gladiator sandals, cropped jeans and capri pants are the bane of your existence, then it may be time to combat your cankles -- a slang term for fat ankles. Heavy ankles, commonly caused by excess weight and genetics, are difficult to change. A number of exercises, however, can help give the boot to fat, unattractive ankles.

Calf Cardio

Any type of cardiovascular exercise raises your heart rate, burns calories and helps you lose weight. Certain types of cardio increase weight reduction in your calf muscles. Aim for 30 minutes a day of regular high-intensity, fat-burning aerobic activities. Brisk walks, step routines, sprinting up stairs, jumping rope, hill running and tap dancing all focus on slimming down your ankles and calves.

Rocker Bottom Shoe Walking

In your path to slimmer ankles, step brisk walking up a notch by wearing rocker bottom shoes, also known as toning shoes. Commonly heavier than ordinary walking shoes, rocker bottoms shift the wearer's body weight behind the ankles, requiring more work for the same movements that conventional shoes necessitate. According to the American Academy of Podiatric Sports Medicine, a 2008 Swiss study indicated that walking in toning shoes increases metabolism. Higher metabolism translates into more calories burned.

Pilates

A number of Pilates exercises aim to reduce the size of the ankles as well as mobilize and strengthen them. Lynn Robinson, international Pilates instructor and author of "The Pilates Bible," recommends the sitting zigzag. To execute the zigzag, sit on a mat with your knees bent and toes pointed to the ceiling. Lean on your straight arms, placed behind you, for support. Exhale and straighten your legs while sliding your out-turned feet down the mat. Inhale, turn your feet inward and slide your knees back up. Repeat five times.

Calf Exercises

Long, straight legs without muscle mass and definition can give the appearance of heavy ankles. Exercises that strengthen and tone your calf muscles help produce shapelier, tapered legs, minimizing the appearance of your ankles. The American Council on Exercise suggests a number of calf building exercises including simple squats, jumping and reaching, touching your toes and jumping onto a raised platform.

Swimming

In addition to weight gain and genetic predisposition, water retention is another common cause of chubby ankles. Pregnancy, excess alcohol or salt consumption, and long periods of inactivity can cause your ankles to swell with fluid. A 30-minute swim increases your heart rate and helps dissipate fluid retained around your ankles.