How to Get Rid of Cankles- Best Workout to Shape Calves
- Warm up- Jumping Jacks
- Single leg heel raises
- Plie squat with heel raise
- Alternating toe touches on a box/stair
- Squat with heel raises
Keep reading for a step by step guide with pictures and descriptions of each of these exercises.
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Today’s workout focuses on one of those “problem areas,” referred to as cankles.
Have you always wanted to add more shape to your legs? Ever thought that your legs could look better coming out of those shorts or poking out from under your skirt?
The quickest way to sculpt amazing lower extremities that just beg to be showed off is by focusing on developing muscle tone in your calves.
Today’s “Problem Areas” series post is dedicated to toning and tightening up those calf muscles and helping you shape the best legs of your life.
Get ready for this one; we’re going to work it.
WHAT ARE CANKLES?
Well, what exactly are cankles?
WHERE DO CANKLES COME FROM?
HOW TO GET RID OF CANKLES?
Some great exercises to get rid of cankles are described in this workout below, but it’s not just about exercise.
While this workout is great at focusing on toning and tightening the legs and calves, it’s extremely difficult to “spot treat” your body. When you lose weight, you can’t choose where to slim down. You must actively take part in a healthy diet and regular cardiovascular activity to get rid of cankles.
Need help with these areas? Get T&T’s Cardio Workouts Here. Get T&T’s Healthy Recipes Here.
EATING TIPS TO GET RID OF CANKLES:
Eating a balanced diet is essential for losing weight, which means eating enough protein, healthy fats, and healthier carbohydrates and limiting sugary and salty foods. So load up your plate with veggies, whole grains, and lean protein.
Keep in mind, eating more fiber and protein in a meal will help you to feel full longer so you’ll eat less during the time between meals.
If cankles are caused by swelling and water retention in the legs, it could help to limit high-sodium foods. And again, limiting sugary foods and unhealthy starchy carbohydrate foods (like white bread and pasta) can help too.
Time to start looking for some healthy meal ideas.
Try my Ground Turkey Taco Lettuce Wraps
You can also check out my favorite menu plan. “The 30 Day Healthy Menu Plan” Real recipes for real people. Click to learn more.
EXERCISE TIPS TO GET RID OF CANKLES:
Do this workout regularly to work on that leg definition. Another great way to reduce the appearance of cankles is to get moving by trying to walk more to boost your step count and activity level.
Think of simple exercises that you can do throughout the day to stay active to shape the muscles in your legs. You can even do some of these exercises below while you are doing everyday tasks such as folding laundry, talking on the phone, or watching TV.
So start doing a few calf raises and plie squats while you are brushing your teeth or cooking dinner to shape leaner legs and banish your thick ankles.
Combine these three – diet, exercise, and strength training, and you’re well on your way to the cankle-free, best legs ever that you’ve always dreamed about.
Bonus: One of my all-time favorite cardio-strength exercises is jumping rope. It is such a great workout for the calves, but also kicks on the cardio component as well. You’re strengthening lean muscle while burning fat.
Here are a few of my favorite jump rope recommendations.
Now here’s the best calf workout to get rid of cankles. You can do this right at home. There are 4 exercises and you’ll do each of them 3 times.
Here we go…
- Start with your feet together and your arms relaxed.
- Jump and separate your feet while bringing your arms up overhead.
- Jump again and return your feet and arms to the starting position.
- Stand on the edge of a stair or stool.
- Bend your knee and lift 1 foot behind you, standing with your weight on the other foot.
- Rise up onto your toes and lower back onto your heel.
20 on each leg
- Stand with your legs wide, with toes slightly turned out.
- Bend your knees into a squat and lift your right heel so you’re on your toes. Keep your left foot flat on the ground.
- Return to standing position and switch sides.
- Start with the toes of one foot on the edge of a step/stair/box.
- Jump foot-to-foot and touch the other foot to the step while bringing the first foot back down.
- Alternate toe touches to the step.
- Perform regular air squats without weight, only try to stay on your toes throughout the entire motion.
- Stand with feet hip-width distance apart. Elevate your heels and stay on your toes while you squat down by bending at the knees.
- When your thighs are parallel to the floor, push back up to the starting position
- Start with your feet together and your arms relaxed.
- Jump and separate your feet while bringing your arms up overhead.
- Jump again and return your feet and arms to the starting position.
