Cankles are actually ankles that have no definition and seem to be one with the calves, giving rise to the term: Ca(lf) + (a)nkle. While it is not much of a health concern, some experts think that it may have a relation to one’s gait and pronation of the foot.
The main reasons for cankles are genetic disposition, water retention and obesity. While you cannot do much about your genes, the other reasons can be tackled. Water retention can be controlled by using less salt, drinking more water and less alcohol. If it still does not help, you might consult a doctor. If everything else is taken care of, you can try these exercises to tone and shape up those cankles.
How To Get Rid Of Cankles?
Here are top 10 exercises to get rid of cankles:
1. Knee Circles:
- Assume the starting position. Extend the feet out to shoulder width apart.
- Bend forwards slightly, putting your hands on your knees.
- Rotate your knees clockwise, keeping your feet flat on the floor. Be sure that you move your knees while keeping the hip movements to the minimum.
- Do 5-10 repetitions on one side and then on the other.
2. Standing Dumbbell Calf Raises:
- Stand with your feet hip width apart and toes pointing forward. Let your arms fall to your side, grasping the dumbbells.
- Slowly lift your heels off the floor without bending your knees. Hold and lower to the starting position. Do as many reps as you can.
3. Jump Squats:
- Stand with your feet shoulder width apart and arms by your side.
- Bend the knees and lower your body into a squat, making sure that the knees do not bend beyond the toes.
- Spring from your feet, jumping up as high as you can, extending the arms towards the ceiling.
- Lower the back into the squat position and do 8-10 reps.
4. Jumping Jacks:
- Stand with your feet hip width apart and arms by your side.
- Jump up, extending the feet to the side and arms overhead.
- Before landing, bring the feet and arms to the starting position.
- This is one jump. Do 2-3 sets of 10 reps each.
This is considered to be one of the easiest and best exercises for cankles.
5. Downward Facing Dog:
- Stand on all fours with the underside of your toes and palms flat on the floor, and back parallel to the floor. Keep your knees right under your hips and wrists right under your shoulders.
- Push on your toes and palms to lift your hips high. You will now be in an inverted ‘V’ shape. Exhale. Keep the right knee bent as you straighten the left leg and push the left foot flat on the floor. Take a few breaths to do this.
- Adjust the position of your toes while you straighten your right leg too. Push your hips even higher to ensure that your heels are on the floor. Keep looking in between your toes as you do this.
- Breathe deeply and go deeper into the pose with each exhalation.
6. Tip Toe Squat:
- Stand with your feet shoulder width apart, toes pointing forward, and arms by your side.
- Lift your heels off the floor and raise yourself on your toes.
- At nearly the same time, bend your knees and lower your body into a squat going as far as you comfortably can. Extend the arms straight, forward at shoulder height.
- Raise yourself to standing position and do 8-10 reps.
7. Squat Jump Thrust (Burpees):
- Stand with your feet hip width apart, arms by your side.
- Bend your knees and lower yourself into a half squat, extending the arms and placing your palms on the floor.
- Jump your feet back into a plank position, keeping your back straight and knees off the floor.
- While in this position, do one push up. From the plank, jump your feet back to the starting squat position.
- Jump, raising your body and extending your arms upwards as in a squat jump. This is one rep; do 15 reps.
8. Stability Ball Single Leg Squat:
- Stand about a meter away from a stability ball, facing away from it, feet hip width apart, arms by your sides.
- Place your arms on your hips and bend one knee, extending the lower leg backwards and rest the top of your foot on the ball. Keep yourself steady.
- Bend your knees and lower your hips till your front thigh is parallel to the ground. Ensure that your front knee is not bent beyond your toes.
- Raise your body back to starting position. Do 12-15 reps and repeat on the other side.
9. Stability Ball Hamstring Curl:
- Lie on the floor with your arms on the ground by your side, palms flat on the ground. Place your feet on a stability ball.
- Bend your knees, and using your calves, roll the ball towards you, raising your hips off the ground.
- Roll the ball back out, lowering your hips and straightening your knees. Do 12-15 reps.
[ Read: Medicine Ball Exercises ]
10. Resistance Band Foot Extension:
- Sit on the floor with both legs extended. Bend the right leg completely, keeping the left one extended.
- Loop the resistance band around the left foot with its ends in both hands. Keep the toes flexed upwards and maintain tension in the band.
- Slowly press your left foot towards the front, pointing the toes forward, keeping the band taut throughout. Hold and bring the foot back. Do 20 reps on each side.
- Be sure to supplement these exercises with cardio exercises, such as running uphill or jumping rope to get rid of those cankles in no time. Cankles are a bit difficult to work with. Be persistent and do not give up. Keep going to flaunt those lovely legs again!
Now that you know how to get rid of Cankles effectively, what are you waiting for? Don’t forget to share your ideas and experiences in the comment section.
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