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Exercises to Get Rid of Cankles

author image Evelyn Broderick
Evelyn Broderick has been a writer since 2004. Her work has been published by the Jewish Alliance for Women in Science. She holds a Bachelor of Science in chemistry and biology from Macaulay Honors College and is pursuing an M.D./Ph.D. in immunology at Sloan Kettering. She is also a member of the New York Academy of Sciences.
Exercises to Get Rid of Cankles
Exercises such as jump squats can help trim down cankles.

Fat ankles are commonly referred to as cankles. Women preparing to have their feet on display in flip-flops and sandals are seeking ways to slim down chubby ankles that merge directly into their calves. When combined with a proper diet, several exercises may be done to work out muscles in your ankle area. In addition, options are available if you do not see results with diet and exercise alone.

Standing Calf Raises

The standing calf raise is an ankle exercise that does not require any special equipment. Simply stand 12 inches from a wall with your feet hip-width apart and facing forward. Place your palms on the wall, level with your chest. Slowly lift your heel off the floor while keeping your knees extended. Hold this position and then slowly lower your heel back down to the floor.

Jump Squats

Jump squats are a new take on the traditional squat. To begin, stand with your feet shoulder-width apart, arms at your sides. Squat just as you would in a regular squat and then jump with as much energy as you can, reaching for the ceiling as you rise. Upon landing, lower your body back into the squat position.

Exercises You Already Know

Several exercises you are already familiar with can target your ankle area. Jumping rope is one of them. Cardiovascular exercises such as swimming and running, which reduce overall fat, may also help reduce ankle fat. In particular, running uphill can help reduce your cankles. However, this can place a lot of stress on your ankles, so you should consult a physician or personal trainer before beginning an uphill running regimen.

Other Options

Diet and exercise alone may not always fully reduce ankle weight. Reducing your salt intake to avoid water retention can help. In addition, several brands of shoes, including FitFlops, advertise that they help tone the calves and lower leg muscles as you walk. These claims have yet to be substantiated in a large clinical study.

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