get rid of | Tone and Tighten

At-Home Exercises For Bra Fat

February 2, 2019

Eliminate bra fat- 5 simple exercises in one great workout for you to tone and tighten your chest and back to get rid of bra bulge. Great at-home workout that is quick and effective and takes less than 30 minutes.

5 of the Best At-Home Exercises to Banish Bra Fat Forever

Push Ups
Bent-Over Rows
Dumbbell Pull-Overs
Forward Flies
Rear Flies

Keep reading for a step-by-step guide with pictures, videos, and descriptions of each of these exercises.

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Eliminate guesswork and confusion and start seeing results.

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Truth be told – when I first heard about “bra fat” I was a little confused as to what exactly I was dealing with.

This reader emailed me with the question – “What are some good exercises I can do at home that would help me with bra fat?”

Me: “Ummmmm…. You’ll have to give me just one second” … (hurries and asks his wife what “bra fat” is)… “ohhhhh! I’ve got some good ones for you.”

If you’re tired of the “excess” that hangs over your bra strap in the back or on the sides, then you’ve come to the right place.

Today I’m sharing 5 of my favorite at-home exercises that are guaranteed to tone and tighten your back and chest and eliminate bra bulge forever.

This is going to be a good one- here we go. …

How to get rid of cankles – Best workout to shape calves

October 15, 2018

Looking to get rid of cankles and define your calves? This 20-minute calf workout is designed to tone and tighten your legs. Here’s a killer workout that will help you to feel great and get rid of cankles. You can even do this workout right at home. You’ll get your legs into great shape and really sculpt those calves.

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?

Cankles: a calf that goes directly into an ankle devoid of any shape or form.

The word “cankle” is a slang term combining the words “calf” and “ankle.” People use this term to describe a thicker area of the lower leg where the ankle and calf come together, without much shape or definition.

WHERE DO CANKLES COME FROM?

Cankles come from having a thicker area where the ankle and calf meet without much definition.

Sometimes cankles are caused by swelling and can be diet-related, especially from a diet high in starchy carbohydrates or sugary and salty foods. These foods can sometimes cause you to retain more water and swell in areas such as your legs.

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

Or Hawaiian BBQ Chicken Bowls

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…

The Workout

Warm up

Jumping Jacks

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.

2 minutes

1. Single Leg Heel Raises

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

2. Plie Squat With Heel Raise

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.

12 reps

3. Alternating Toe Touches on a Box/Stair

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.

60 seconds

4. Squat With Heel Raises

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

12 reps

Repeat these four exercises 3 times and then finish with…

Jumping Jacks

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.

2 minutes

Congratulations, you totally nailed it!

You’re well on your way to eliminating cankles from your life forever.

Looking for more awesome workouts from our “problem areas” series? Get them all right here

Like this workout? Share it with your friends on social media.

Be sure to follow Tone and Tighten on YouTube | Facebook | Instagram | Twitter | Pinterest for more workouts and fitness ideas.

Make it happen,

Jared

How To Treat Tension Headaches – Best Exercises For Neck Tension Headaches

October 24, 2017

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“I have this headache that gets worse as the day progresses.”

“It starts in the back of my head and comes up over the top.”

“I missing more days at work because my headaches are coming more often.”

When most people think physical therapy and injury rehabilitation their minds go to sprained ankles, torn ACL’s, and post-operative shoulder rehab. But did you know we also specialize in treating headaches?

Totally true.

If you feel like you experience a lot of tension in your upper neck and that’s the source of many of your headache problems then there’s actually a TON that PT can do to help you out!

Today on Tone and Tighten I wanted to share with you a little more about my experiences treating headaches as a physical therapist and show you some of the best exercises you can do to hopefully alleviate some of your neck tension and headache pain.

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Lower Abs At Home Workout

February 10, 2017

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Looking for a killer burn to sculpt and define your abdomen? Well it’s time you look… a little lower!

Your lower abdominal muscles slenderize your waist, minimize the “muffin top” and “love handles”, and add a “pop” to your stomach that definitely begs to be noticed. Unfortunately, they’re also the hardest to train. So many ab exercises we do focus primarily on the upper abs that often they over-power the lower abs and make it more difficult to train them effectively. Well not any more! Today I’m sharing 5 of my favorite exercises that target, train, and otherwise sculpt the lower abdomen. Try them out – I promise you won’t be disappointed!…

3 Of The Best Workouts To Melt Your Muffin Top

January 17, 2017

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“Muffin top.” “Pooch.” “Fl-abs” (me personal favorite!). Call it what you will – nobody likes it! “Muffin top” is the area of your midsection that sometimes spills out over the top of your jeans. It’s a common issue with a lot of people and can often be a troublesome spot to target. Until today! Check it out – today I’m sharing 3 of my favorite workouts to specifically target and eliminate that muffin top forever! Bring on tighter shirts and swimsuits with no shame! Coming at you right now… …