Tone and Tighten

Real Fitness For Real People

Problem Areas Series – How to get rid of “Thunder Thighs” – At home workout for legs

Here it is- the best workout to eliminate “Thunder Thighs”. Sculpt the best legs of your life with these moves- no equipment is required for this leg workout. These thigh exercises combine strength and cardio moves to help you lose excess fat to tone and tighten your legs and thighs.

 
The best workout to eliminate Thunder Thighs! Combining strength and cardio moves to tone and tighten your legs. From Tone-and-Tighten.com

Problem Areas Series – How to Get Rid of “Thunder Thighs” – At Home Workout for Legs 

  • Squats
  • Mountain Climbers
  • Plank Jacks
  • Lunges
  • Box Jump Squat
  • Pistol Pulses
  • Side Lunges
  • Plie Squat
  • Swiss Ball Hamstring Curls
  • Wall Sit

 

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

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Turn “Thunder Thighs” into “Wonder Thighs” with this at-home workout.
First of all, thanks so much for your response to our new “Problem Areas” series.
 
I started this series in response to many of your emails inquiring about specific exercises for areas you had the hardest time working.
 
The result is some of my favorite posts I’ve ever done. I look forward to Fridays because that’s the day I get to work on the “Problem Areas” series – can’t believe we’re on week 3.
 
Today we’re dedicating to those of you wanting to slim and tone your lower extremities.
 
Eliminate “Thunder Thighs” forever by turning them into strong, toned, and beautiful legs. Get the workout below.

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

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

  1. Warm up- Jumping Jacks
  2. Single leg heel raises
  3. Plie squat with heel raise
  4. Alternating toe touches on a box/stair
  5. 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
picture divider tone and tighten
Warm up
 
Jumping Jacks

jumping jack

 

  • 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
 
 

picture divider tone and tighten

 

1. Single Leg Heel Raises
single leg heel raise
  • 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
 plie squat 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
squat heel raise
  • 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…
picture divider tone and tightenjumping jack
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
picture divider tone and tighten
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 get rid of love handles – Best exercises to lose love handles!

 
best exercise for love handles workout tone and tighten
 

Who really loves “love handles”, anyway???
 
Answer: nobody. That’s why today we’re dedicating today’s workout to eliminating them… permanently! In this newest edition of our “Problem Areas” series I’m sharing one of my favorite core workouts to tone and tighten your midsection. We’re especially going to hit the lateral obliques with this one to shred the love handles area. Bu-bye forever, love handles!

How to get rid of back fat workout – Best back exercises

Workouts, recipes, motivation, tips, and advice all right to your inbox! Subscribe to Tone-and-Tighten.com using the black bar up at the top of the page.
 
 
 
 

Eliminating your problem areas one by one.

 

“I don’t wear tank tops because of it.” “I can’t stand the way it looks in a swimsuit.” “I just wish my back was more toned.” If you have ever had any of these thoughts, today’s workout is just for you! Introducing the newest addition to our “Problem Areas” series, today is all about back flab. You know – that little bit of extra on your back around your shoulder blades that “spills out” every now and then and that nobody likes to see. Today I am sharing 5 of my favorite back exercises that require little or no equipment in one killer workout designed to sculpt, shape, tone, and tighten your back! Check it out – bye-bye forever back flab!

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How to get rid of belly fat – “Problem Areas” series on Tone-and-Tighten.com

Workouts, recipes, motivation, tips, and advice all right to your inbox! Subscribe to Tone-and-Tighten.com using the black bar up at the top of the page.
 
 

 
“How can I get rid of this last 5 pounds around my belly?”
 
Does this one apply to you? I would say that of all the emails I receive this question is probably the most common. In fact – this question is the whole reason I started Tone and Tighten! After each of her three pregnancies my beautiful wife would come to me for fitness advice about how to tighten up her midsection and get back into “pre-baby” shape. She’s done amazingly – and so can you! As the newest installment of our “Problem Areas” series today we’re shredding through unwanted and unwelcome “belly fat”! Ready for a toned, tightened midsection? I thought you might be! Check it out: 

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