Cankles – also known as fat ankles – is a term that refers to the accumulated fat between the ankles and the calves. This condition is caused by a type of adiposity. The good news is, yes, you can slim down fat ankles. That’s because fat in cankles is subcutaneous. This means the fat lies just under the skin surface.
While thick ankles aren’t necessarily harmful to the body in any way, it makes the legs shorter. But you can reduce the appearance of thick ankles through proper nutrition and exercise. In today’s post, we are giving you work out and diet tips to slim down those fat ankles:
Watching What You Eat
Slimming down the ankles means slimming down the whole body. Start by minimizing your daily caloric intake by 500 to 1,000 calories. By minimizing your caloric intake, you can lose 1 to 2 pounds per week. We recommend choosing nutrient-dense fruits and vegetables. Low-fat dairy products, beans, whole grains and lean meats are also great choices. Keep the portions conservative to control your food consumption!
Avoid Salty Foods
Water retention or bloating could lead to thick legs too! Eliminate all sorts of junk foods in your diet, particularly salty foods. Sodium prevents water from being flushed out of the system. It will make thick ankles look even worse.
Exercising the Ankles
Plantar flexion refers to a movement of pointing the toes downward. Exercises with these movement will slim down the ankles. These exercises include walking, biking, skipping ropes and jumping rope. Climbing the stairs or walking a hill are great workout too. You want to do at least 60 to 90 minutes of cardio five times per week to lose weight.
Squat jumps are also a great exercise if you want to slim down the ankles. This exercise will engage the calves, thighs and glutes too. Start by lowering yourself down as if you are sitting down. Keep the thighs parallel to the floor and maintain this position. Now, jump as high as you can and land softly on the balls of your feet. Lower your heels to the ground and repeat.
Another excellent workout that will tone those ankles is a calf raise. To perform calf raises, keep the legs straight and lower your heels down as far as you can by bending the ankles. Now, rise up on your tiptoes and hold the position for a second or two. Then, lower yourself back to the starting position and repeat.
You can intensify your workout by performing angled calf raises. Stand with your heels about two inches apart. Turn the toes about 45 degrees and rise onto your toes. Hold the position for a second or two. Now, lower yourself back down to the starting position and repeat.
The downward facing dog yoga pose is another move that will improve the appearance of fat legs. Start by lying on your stomach. Keep your hands about shoulder-width apart and the feet, hip-width apart. Push yourself off the floor to go to the starting position of a push-up.
Lift the hips in the air and push your weight back towards the heels. Stop pushing the heels once your feet are flat on the floor. Keep the arms, legs and back pin straight throughout the motion, you should form a 90-degree angle. Now, hold this position for at least 30 seconds. Slowly release and repeat.