A lot of attention is geared toward the large chest, back, shoulder and leg muscles when it comes to developing a sexy body. The ankle area is often forgotten, but when toned, can give your self-confidence a lift. Exercises for skinny ankles need to zero in on the calf muscles and tibialis anterior. The calves run down the back of the ankles, and the tibialis anterior runs down the shins to the top of the foot. Your best bet is to use heavy resistance to fully tax your muscles.
Basic Calf Raise
A basic calf raise works the gastrocnemius and soleus muscles, which compose the calf area. Begin by standing with your feet about shoulder width apart and hold dumbbells down at your sides with your palms facing in. Keeping your knees straight, lift up onto your tiptoes as high as possible and hold for a second. Slowly lower your heels back to the floor and repeat. To increase the stretch, place your toes on an elevated object, such as a block of wood or aerobic step.
Single Leg Step Raise
The single leg step raise takes place on a stair step, woodblock or aerobic step. This variation is similar to the regular calf raise, except you work one side at a time. Start by placing the balls of your right foot on the step, and hold a dumbbell in your right hand, with your arm hanging at your side. If you feel off balance, place your left hand on a wall or handrail. Keeping your left foot in the air behind you, rise up onto your tiptoes as high as possible and hold for a second. Slowly lower your heel until you feel a good stretch in your calf and hold again for a second. Alternate up and down for a set of reps and switch sides.
Donkey Calf Raise
A donkey calf raise requires the assistance of a training partner. Begin by standing an arm's reach behind a workout chair with your feet about shoulder width apart. Bend forward at the waist, grasp the back of the chair with your hands and get your torso about parallel to the floor. Once you're in this position, have your partner carefully climb onto your back and sit as if she were riding a horse. Steadily rise up onto your tiptoes as high as possible. Hold for a second, slowly lower yourself down and repeat. To increase or decrease the resistance, find heavier or lighter training partners.
Seated Calf Raise
A seated calf raise is performed on a machine. Sit on the seat, place the balls of your feet on the lower support and rest your thighs against the upper padded support. Steadily raise your heels in the air as high as possible to move the carriage and release the safety handle. Slowly lower your heels down as far as possible and hold for a second. Raise your heels back in the air and repeat. If you do not have access to a seated calf raise machine, sit on the end of a bench and hold dumbbells on your thighs vertically.
Reverse Calf Press
A reverse calf press is performed on a leg press machine. Begin by sitting on the seat and placing your feet shoulder width apart near the top of the platform. Keeping your legs straight, push down on the platform with your heels as you point your toes back toward your body. Hold for a second, move your feet back to the starting point and repeat.
Member Comments