The area from the back of the knee down to the heel is often referred to as the calf complex. The medial and lateral gastrocnemius and soleus all reside in this area. When an abundance of fat hides these muscles, the unfriendly word "cankles" is used to describe it. To make this fat disappear, you have to zero in on overall weight loss and calf toning exercises. This requires the inclusion of dietary changes.
Step 1
Remove the foods from your diet that can lead to weight gain. Give up the beef nachos with cheese, meatball hoagies, cream-filled doughnuts, caramel-coated popcorn and any other food that contains high amounts of saturated fat, simple sugar and sodium. Base your diet around healthy foods that are high in nutrients such as lean meats, fruits, vegetables, fish, legumes, whole grains and low-fat dairy products.
Step 2
Eliminate the liquid calories from your diet. Give up the fruit punch, alcohol, soda, sweetened teas, slushies, dessert lattes and milk shakes. Drink water and diet beverages, which are all calorie-free. Water is particularly good because it reduces water retention and hydrates your body. The Institute of Medicine recommends that women get about 90 oz. of total water daily and men get 125 oz.
Step 3
Select a form of cardio exercise that causes you to work your calves and do it on a regular basis. Running, hill walking, cycling and stair climbing are all good options. Aim for 45 to 60 minutes and work out 3 days a week on nonconsecutive days.
Step 4
Execute a set of squat jumps. Stand with your feet shoulder-width apart and arms at your sides. Lower yourself down by bending your knees and stop when your thighs are parallel to the floor. Jump in the air as high as you can and extend your arms above your head. Land softly on the balls of your feet, lower your heels down to the floor and repeat.
Step 5
Stand with your feet in a staggered stance to do cycled split-squat jumps. Lower yourself down by bending your knees and pop up into the air as high as you can. Switch your leg position and land on the balls of your feet. Lower yourself back down by bending your knees and ankles, and jump back up in the air. Change your leg position again and continue to alternate back and forth.
Step 6
Stand on a stair step to do single-leg calf raises. Place the balls of your feet on the step with your heels hanging over the edge. Lift your right foot and wrap it around the back of your left calf. Rise up onto your tiptoes as high as possible and hold that position for a second. Lower yourself down by bending your ankle and hold the position again for a second. Repeat this for a set of repetitions and then switch sides.
Step 7
Lie on your stomach to do a downward facing dog yoga pose. Place your hands shoulder-width apart and move your feet together. Push yourself off the floor and raise your hips to form a straight line from your shoulders to your heels. Lift your hips high in the air and push your weight back toward your heels. Let your head drop down between your arms when you do this and keep your back, legs and arms straight. Hold for 30 to 45 seconds and slowly release.
Tips and Warnings
- With the exception of the downward-facing dog, perform 12 to 15 repetitions of all your exercises. Do 3 or 4 sets of all of the exercises and work out 3 days a week on your non-cardio exercising days.
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