How To Get Rid Of Cankles – 5 Best And Effective Calf Exercises

How To Get Rid Of Cankles – 5 Best And Effective Calf Exercises

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How To Get Rid Of Cankles – When it comes to looks, ankles can be the worst possible scenario. This slang describes a shin when the calf and ankle do not have a distinct separation.

It feels like a liquid and continuous part of the body. This often happens when a person’s calf muscles are underdeveloped or has a large amount of adipose tissue around the legs.

Your body has its own set of characteristics, including height, weight and body type. But you can effectively tone and reshape various parts of your body with a healthy diet and strength training.

Note: Muscle building is most effective when you do exercise that includes weight training, not just aerobic exercise like running.

Calf exercises three to four times a week, combined with a sensible diet, can completely change the shape of your legs.

Not only will your two calf muscles (calf and soleus) get stronger, you’ll also get leaner. Weight training also helps strengthen muscles, improve their appearance and combat age-related muscle loss.

5 Best Calf Exercises That Shrink Your Cankles

Here are the best exercises, how to get rid of cankles in detail.

1. Lifting Calf With Weights

Equipment Required: You can use dumbbells, kettlebells, or barbells for this movement.

Muscles worked: superficial gastrocnemius (calf), deep calf (soleus).

  • Stand with your feet shoulder-width apart, dumbbells at your sides. Keep your arms straight and your shoulders relaxed.
  • Shift your weight onto the balls of your feet.
  • Press your body weight down and push your body up, lifting your heels off the floor.
  • Hold briefly at the top.
  • Place your heels on the floor. Keep this movement under control.
  • Do not block your knees. Keep them in an athletic position, slightly bent.
  • Do 3 sets of 15 repetitions with a dumbbell in each hand. Adjust this weight as needed.

If you need to make the task more difficult, you can use more weight on each hand or increase the number of repetitions per set to 20.

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2. Lifting the Calf up the stairs

Equipment Required: A ladder with a minimum drop of 5 inches. Weight is optional.

Muscles worked: superficial gastrocnemius (calf), deep calf (soleus). 

  • Stand with your toes on the edge of the stairs.
  • Keep your weight on your toes.
  • Press your body weight down and push your body up, lifting your heels.
  • Hold briefly at the top.
  • Drop your heels below the level of the stairs. You should feel tension in the front of your calf during this part of the movement and a stretch in your calf.
  • Keep this movement under control.
  • Do not block your knees. Keep them in an athletic position, slightly bent.
  • Do 3 sets of 20 repetitions.

The goal of this movement is to improve mobility and strength at the same time.

3. Raise your calf to sit up

Necessary equipment: for this exercise you will need weights such as sandbags, plates or dumbbells.

Muscles Worked: Superficial Calf Muscles (Calf), Deep Calf Muscles (Soleus).

  • Sit in a stable chair with your weight on your hips.
  • Plant your toes on the ground to lift the weight and lift your heels off the ground.
  • Hold for a moment at the top.
  • Lower your heels to the ground.
  • The weight on your hips should help you maintain this movement.
  • Do 3 sets of 20 reps.

The purpose of this exercise is to isolate the calves to build strength. Start with less weight and work your way up.

4. Lift Calf in one lunge

Equipment Needed: Kettlebell, pancake or medicine ball (optional)

Muscles Worked: Full lunge calf raises improve balance, mobility, and flexibility in the hips and calves.

  • Stand with the weight in front of your chest.
  • Take a big step forward and dive into a lunge, bending both legs at a 90-degree angle.

Raise the heel of your front foot, placing your toes on the ground. Hold each rep for a moment at the top. Make sure your knees are in the right direction; do not let in or out.

  • Lower your heels to the ground.
  • Make sure to control this movement and keep your core tight.
  • This movement may seem very difficult, since you also need to balance the weight with each rep.
  • Do 3 sets of 10 reps on each leg.

The purpose of this movement is to improve balance and stability. Don’t worry about using heavy weights to start with.

5. Jumping Rope

This simple hobby for kids is a great tool for training calves.

Equipment Needed: A jump rope the right size for your height.

Muscles Worked: Superficial Calf Muscles (Calf), Deep Calf Muscles (Soleus).

Every time you jump, make sure the rope is under your feet. Focus on keeping your elbows close to your body, pushing only into the balls of your feet (heels should not touch the floor), and finding the rhythm of your breathing.

Try to do 5 sets of 1 minute jump rope with 30 to 60 seconds of rest in between. Feel free to set this longer to increase the difficulty.

You can also try the double slide (the rope must pass under your feet twice between jumps) to make this move more challenging.

The Bottom Line

How To Get Rid Of Cankles – Remember, it’s important to shift your focus from criticizing your body to loving yourself. Don’t let one body part become an obsession.

Ankles will soon be a thing of the past if you put in the effort to train these muscles and lead a healthy and careful lifestyle.

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