Resistance Band Ankle Exercise. Sit in a chair with a door to your right side. Loop a band around the ball of your right foot and secure the ends in the door so they do not move. Keeping your heel on the ground and your knee stationary, move your right foot inward to the left and slowly back out again.
Repeat the exercise on your left leg. Nordic Curl. Kneel and secure your feet under a sturdy object, like a couch, that won't move. You can also have someone hold the backs of your ankles if that is more convenient. Cross your arms over your chest and slowly lean forward toward the ground. When you are unable to lower any further without losing control, contract your leg muscles and return to the starting position.
Leg Press. Sit in a leg press machine that allows you to recline to a degree angle halfway between sitting straight up and lying completely flat. Place one foot on the foot plate so that it's in line with your knee, and extend your leg so that it is held completely straight. Place the other foot on the floor or hold it in the air. Without allowing your knee to bend, rise up onto your tip toes and then slowly lower your heel down to the plate. Jumping Jacks.
Start standing, and then jump your feet out to the side a few feet. Simultaneously, raise your arms above your head. Next, jump your feet together as you bring your arms back to your side. Jumping Rope. Lose weight by decreasing your caloric consumption. In addition to cardiovascular exercise, focus on reducing the number of calories you consume on a daily basis. Most people who are relatively sedentary only require about 2, calories per day to maintain their body processes and have enough energy for mild levels of exercise.
Reducing your calorie intake by calories daily will result in about 4 pounds of fat tissue loss per month. Salads made with leafy greens and fresh vegetables are excellent choices for weight loss because they are low-calorie, high in nutrients and relatively bulky high in fiber , so they fill up your stomach.
Just remember to go easy on the salad dressing. Drinking lots of water is great for weight loss because it's calorie free and helps to curb your appetite.
Consider liposuction. If you're having trouble losing the fat deposits around your ankle, then schedule a consultation with a vascular or cosmetic surgeon in order to discuss fat removal via liposuction. In addition to liposuction, the surgeon may be able to shave or remodel the bones and muscles of the lower calf and ankle.
Make sure you understand all the risks of undergoing surgery, such as allergic reactions to anesthesia, infections and heavy blood loss. Part 4. Reduce your dietary salt intake. Diets high in salt tend to make tissues look puffy because the sodium within salt pulls the water from the cells into the surrounding interstitial spaces, creating a type of swelling called edema.
Most processed foods are high in sodium, so focus more on fresh meats and produce. Canned tomato sauces, salsas, crackers and pickled veggies are particularly high in sodium. Your daily sodium intake should be between 1, mg and 2, mg. Be patient if you're pregnant. Pregnancy not only involves weight gain that may negatively impact your ankles, but also periods of poor circulation and changes in hormonal levels, which often promotes fluid retention in the lower legs.
So if you're worried about your cankles during pregnancy, then you can certainly reduce your sodium intake, but simply wait until you give birth and see if your ankles go back to normal size. Going on moderately paced walks and always raising your legs when you sit will help reduce edema in your ankles while you're pregnant. Realize also that edema can come and go with a woman's menstrual cycle.
Avoid consuming excessive alcohol, especially beer. Chronic alcohol intake can injury the pancreas and liver because ethanol is relatively toxic. A damaged liver doesn't work properly making enzymes and processing amino acids, which leads to edema water retention in the body.
Beer can be particularly problematic because some brands are also high in sodium. Consider switching to red wine, which is healthier for your blood vessels. Part 5. Wear long, wide-legged pants. Long pants will cover your cankles and slim your legs at the same time. Try to avoid skinny jeans and cropped styles that cut off right above the ankle.
Just make sure they cut off at the ankle, not above it. Choose high-waisted bottoms. High-waisted bottoms lengthen your legs, resulting in a slimmer-looking ankle. Try high-waisted pants or a long, high-waisted skirt. Pick chunky heels. Chunky heels can make large ankles look slimmer. Stay away from stilettos, which are small and thin, making your ankles look larger in comparison.
Avoid shoes with ankle straps. Ankle straps will only call attention to your cankles. Instead, pick shoes that cover your ankles, like high boots, or shoes with pointed toes, which help elongate your legs. Draw attention elsewhere with accessories. Bold accessories, like handbags, sunglasses, and jewelry, will draw eyes upward and away from your cankles.
Dean Theriot Personal Trainer. Dean Theriot. For example, if you eat a diet high in sodium you may retain water all over your body. You may notice it more in the ankle area. There are some natural herbs like parsley that help reduce water weight , but you can also eat fewer processed foods and put away the salt shaker to reduce the sodium in your diet.
Another smart diet change is to check your starchy carb intake. Carbohydrates are an important part of a healthy diet. But if you eat a diet higher in starchy, sugary foods, you may retain more water. If you balance your micronutrients get enough protein, healthy fat, and nutrient-rich carbohydrates you might find that your legs get leaner from a loss of water weight. Some doctors can help you get rid of cankles if the area is enlarged because of fat rather than swelling. Certain liposuction treatments can help add definition to the area so the calf muscle is more noticeable and the ankle area looks slimmer.
But these medical treatments can be expensive and like all medical procedures, they carry some risk. For most people, weight loss is the most effective way to make your legs look slimmer. But if you're not ready to invest time and energy into a comprehensive diet and exercise program , there are a few weight loss tips you can use to banish your thick ankles. Get an activity tracker or pedometer and boost your step count. Walking is a great exercise for everyone but it is especially good for people with cankles.
Walking improves circulation in the legs and helps to build up the calf muscles. When the calves are bigger and tighter, the ankles look smaller. At mealtime, cut your meat portion in half and double the amount of veggies on your plate.
First, you'll cut the calories in your meal when you fill up on low-calorie roughage. And you'll probably also reduce your salt intake when you cut the amount of meat that you eat. Lastly, the fiber in the vegetables will help you to feel full longer so that you eat less in the hours after the meal.
High-fat foods are also foods that are high in calories. Fat provides 9 calories per gram. Carbohydrates and protein only provide 4 calories per gram. So if you limit the amount of cheese, butter and fatty meats in your diet, you'll cut calories and slim down. In addition, many foods that are high in saturated fat are also high in sodium. Fried foods are a good example. When you reduce the amount of salt and fat in your diet, you may notice that your cankles look better in just a matter of weeks.
Even if you don't change your diet, there are simple exercises that you can do throughout the day to help increase circulation in your legs and shape the muscles and reduce the appearance of cankles. The great news is that you don't have to get sweaty or go to the gym to do many of them. Do a few of these exercises when you are cooking dinner, talking on the phone or folding laundry to shape leaner legs. In a standing position, lift your heels off the ground so that you are standing on the balls of your feet.
We've got a workout to get you started, as well as a comprehensive guide to Pilates for beginners. What are the benefits of Pilates for seniors?
Well, there are many. Read on to find out how a specialized Pilates program can enhance health and…. Doing these seven stretches after you run will help you increase the range of motion around your joints and support your overall flexibility. Health Conditions Discover Plan Connect. Medically reviewed by Peggy Pletcher, M. Share on Pinterest. Stair calf raises. Seated calf raises. Lunge calf raise. Jumping rope.
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