Cankles, a term that combines “calves” and “ankles,” refer to the lack of definition between the calf and the ankle, often resulting in thick, “chunky” ankles. Cankles can be caused by factors like genetics, weight, or fluid retention (edema), which can occur due to underlying conditions such as kidney issues, cardiovascular problems, or pregnancy.
If you’re looking to reduce the appearance of cankles and tone your legs, targeted exercises can help strengthen your calf muscles and improve circulation. Here are some effective workout tips to help you tackle those heavy-looking ankles and achieve more defined legs.
1. Squats for Toning Calves, Thighs, and Buttocks
Squats are an excellent non-impact exercise that targets multiple muscle groups, including the calves, thighs, buttocks, and abdomen. Here’s how to perform squats to improve the appearance of your cankles:
How to Do It: Stand with your feet shoulder-width apart and your hands behind your head. Slowly bend your knees to lower your body, ensuring that your back stays straight throughout the movement. Return to the standing position by straightening your legs. Repeat for 10 minutes, completing 50 repetitions.
Benefits: Squats are great for toning and strengthening the muscles in your calves, thighs, and buttocks, helping to create a leaner, more sculpted lower body.
2. Lunges for Stronger Legs and Calves
Lunges are another non-impact exercise that helps target the calf muscles, thighs, and buttocks. This movement also helps improve balance and coordination.
How to Do It: Start with your feet hip-width apart, standing upright. Step forward with your left foot, lowering your body until your right knee nearly touches the floor. Push off with your left foot to return to the starting position, and repeat the motion with your right leg. Perform lunges for 10 minutes, completing 25 repetitions on each side.
Benefits: Lunges not only target the calves but also tone the thighs and buttocks, providing an all-around leg workout.
3. Calf Crunchers for Tightening and Strengthening the Calves
Calf crunchers are an excellent exercise for focusing on the calf muscles, helping to tighten and tone the area around your ankles.
How to Do It: Find an elevated surface such as a step or a stair. Stand on the edge with your toes and the rounded balls of your feet on the step, while your heels hang off. Slowly raise your body upward by using your calf muscles, as if you’re on tiptoe. Then, lower your body by dropping your heels below the level of the step. Hold a rail or prop for support. Repeat for 3 minutes, aiming for 100 repetitions.
Benefits: This exercise isolates the calf muscles, helping to tighten and tone the lower legs, reducing the appearance of cankles.
4. Additional Tips for Reducing Cankles
While targeted exercises like squats, lunges, and calf crunchers are effective in toning the legs, it’s important to remember that the reduction of fat around the ankles is influenced by genetics. That said, here are a few additional tips to complement your workout:
Improve Circulation: Consider incorporating activities like walking or swimming into your routine to improve blood flow and reduce fluid retention.
Stay Hydrated: Drink plenty of water to help flush excess sodium from your body, reducing swelling and fluid retention in the lower legs.
Balanced Diet: Focus on a balanced diet rich in whole foods, including fruits, vegetables, and lean proteins, to manage weight and reduce the appearance of cankles.
Conclusion: Achieving Defined Legs with Regular Exercise
While cankles can be influenced by genetic factors, regular exercise can significantly improve the tone and appearance of your legs. By incorporating exercises like squats, lunges, and calf crunchers into your fitness routine, you can build stronger, leaner calves and thighs, helping to reduce the appearance of cankles over time. Be consistent with your workouts and complement them with a healthy lifestyle to see the best results.