Cankles: Are you suffering from thick ankles? If yes, then there is no need to worry as there are some best and recommended exercises to help you get rid of the situation.
But first, you need to know what Cankles are. In this post, we are going to understand with the term along with describing some ways to get rid of them.
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What Are Cankles?
‘Cankles’ is actually a slang which is made up of two words ‘calf’ and ‘ankles’. In general sense, people use it to explain legs where the calf doesn’t taper down to the ankle.
You don’t need to bother about any such condition where there is no swelling. It’s because cankles are not a major health concern. Most experts in this field have to say that cankles neither a medical term nor a medical condition.
One such renowned doctor says that if a person is overweight, he should never target a particular body part for weight loss.
If you are suffering from the problem of excess weight around your ankles, then there are various techniques available to help you get rid of excess fat. One such condition is called liposuction. But it is somewhat used in extreme cases and should be avoided.
How to Get Rid of Cankles: Effective Calf Exercises
Cankles mostly describe the physical appearance of your calf and ankle. In most cases, the word ‘cankles’ describes the lower leg, especially when the ankle and calf don’t have a well defined separation.
It looks like they are one fluid and are continuous body part without a break.
The above condition appears when a person’s calf muscles are not developed. In some cases, you can observe a substantial amount of fat (adipose tissue) developed.
In general, you body is made up its own unique set of characteristics that include one’s own body weight, body type and height. In spite of that you can effectively change and tone up your different body parts using lifestyle changes and healthy eating habits.
Please note that you can always build muscles by engaging professional training where you can go through various resistance exercises, running and other cardiovascular exercises.
If you are worried about the shape of your lower leg, then the best way to get rid of the situation is by incorporating a few calf muscle exercises.
If you also plan to eat a sensible diet along with maintaining a proper workout schedule, it can really make a difference in the shape of your leg.
Doing this will certainly make your calf muscles stronger. And when this happens, you will become leaner.
Cankles Reducing Calf Exercises
Those who are having this problem often ask how to get rid of cankles. It’s mainly because when we talk about their physical appearance, they can be the most awkward scenario possible.
Cankles basically describe the lower leg, especially in the cases where your calf and leg don’t meet at a clearly defined location.
And so, it generally appears that they have just one fluid altogether. In short, it appears that both of your ankle and calf is the same and continuous part without a separation.
This mostly happens when the person has not developed his calf and ankle muscles. There are some cases where the person has the development of adipose tissue (fat) around his lower leg.
Please note that your body is basically shaped to acquire a unique set of characteristics including your height, body type, and weight. And so, you can surely avoid these unwanted conditions by undergoing some therapy or exercises.
You can also undergo weight training to get rid of cankles. Please note that your muscle is build specifically when you try to engage in different sort of exercises like resistance exercises instead of undergoing any other exercise.
Weighted Calf Raises
For this you can take the help of equipment like barbell, kettlebells or dumbbells.
Muscles worked: deep calf muscle (soleus) and calf muscle (gastrocnemius). Try doing the exercise by following steps:
- Stand upright maintaining the balls of your feet
- Keep your weight on the balls of your feet
- Push your body upward by elevating your knees
- Keep your motion controlled
- Don’t lock your knees and keep them in an athletic position
Seated Calf Raises
Here you will require a sandbag, barbell or weight plate for this exercise
Muscles worked: deep calf muscle (soleus), superficial calf muscle (gastrocnemius)
- Please sit on a chair with your weight resting across the top of your thighs
- Next, drive your toes into the ground
- Hold it for sometime at the top
- Your motion will be controlled by your own weight
The aim of these exercises is to isolate your calves to enhance your strength
Lunge Calf Raise
You will require medicine ball, weight plate or kettlebell
- Stand upright by holding your weight in front of your chest
- Take a step forward and dip into a lunge
- Next, you need to elevate the heel of your front foot by driving your toes on to the ground.
- Keep your core right using your motion in a controlled way
- Try to keep a balance with your own weight
- Perform it with repetitions
By doing this exercise, it will not only help you improve your stability and balance but also get rid of the issue of cankles.
Jumping rope
You might have come across this exercise which is a great tool to help work on your calf muscles and to get rid of the problem of cankles.
Muscles worked: deep calf muscle (soleus) and superficial calf muscle (gastrocnemius)
You just need to concentrate doing this exercise by making sure that each time you jump, the rope passes under your knees.
Try to focus your elbows close to your body. All the exercises will help getting rid of the problem of cankles as these are the cankles reducing exercises.
Also Read: What Causes Red Veins On Eyelids & How Are They Treated?
