Get Rid of Cankles in 14 Days | 10Min Slim Calf Workout, No Equipment!

The ankles, which is the ankle that looks thick and thick, often make the legs look very thick and bulky. In fact, this girl's legs and upper body are very thin. On the contrary, if the ankle is thin, it will make you look even thinner. The main causes of ankle swelling include The following is first, the accumulation of fat This swelling will subside Doing full body fat burning exercises Next, there are obstacles caused by various problems which include, first, edema and swelling of the legs where the ankle is thin when waking up in the morning but the legs and ankles become thick in the evening The problem The second is the instability of the ankles. The third problem is the mobile front ankle. This can also be related to the curvature of the ankle joint. Fourth, insufficient arch and weak instep such as flat feet and weak toes. Finally, hypertonicity and tightness of some muscles and hypertrophy of the muscle tissue will also affect the visual line. For the ankles, these acquired factors not only make the ankles look less beautiful but also affect our health in general. Fortunately, these problems can be improved by exercising. I previously shared an exercise to lose weight in the calves, and one of the movements and exercises to increase the flexibility and stability of the ankle is ankle rotation. A friend said that she did With this movement for only 20 days, you can see the result here. Today's exercises are specially designed to target those problems mentioned above. Let's start now. First, let's stand on one leg. Your toes, the soles of your feet, your legs, and your hips must work together to keep your body balanced. It is best to do this barefoot. Feet because you can exercise and use your feet and toes better if the arch of the soles and insteps is insufficient such as flat feet and the lack of strength in your toes when standing can affect the alignment of your ankles and legs Okay, now close your eyes and stand on one leg for 15 seconds Go ahead, keep going, everyone! Okay, open your eyes, switch to the other leg and do the same thing. This exercise is a great way to stabilize your ankles. It works on your feet and activates your thigh muscles. Okay, close your eyes and hold for 15 seconds. Make sure to use both the soles of your feet and your hips in. The next movement is walking on your limbs. Toes This movement can exercise the arch of the sole of the foot and the ball of the foot as well as increase the stability of the ankles at the same time. When we lift our heels off the ground, the ankle muscles contract which can improve blood circulation to the lower part of the body and thus improve leg edema and prevent its expansion when the toes touch. The ground Make sure the entire big toe is in contact with the ground Don't just land on the outside of the ball of the foot Okay so the third move is the holding ball jump The reason you put a ball between your ankles is to make sure your ankles are stable during the jumps If you don't have a ball like this you can as well Use any other soft object of a certain size instead if you don't like jumping. You can also stand on your tiptoes instead as shown on the right side. This action can strengthen the function of the soles of your feet and improve flat feet, exercise your calves and increase ankle stability. Well, Let's take a break, then we will do a bridge pose with the ankle raised. Lie on the floor until your toes touch your heels, then do the hip bridge pose. Notice that when you lift your hips off the ground, your heels are also raised. Only your toes are touching the ground. Then lower your heels slowly and raise them again and repeat. So make sure you keep your hips stable throughout the exercise, don't drop them just your feet moving feel the tension around your front feet and your ankles This exercise can also develop into another exercise that is very convenient to do in our daily life This is sitting on a chair and raising the heels You can also add some weight to the knees You can For everyone, do this at any time while working or studying. You must feel severe pain in your feet now, right? This means that this exercise is working, so we must wait, continue! Okay, the 30 seconds are up. Now let's do a static version of the bridge pose. Keep the heels off the floor. Your pelvis should be in line with your thigh and upper body. Hold this position for 15 seconds. Okay, raise your legs next and bend your ankles up and down. Make sure your ankles are bent as much as As much as you can with your maximum effort, hold it for a few seconds and then come back again. This movement can increase the flexibility of our ankles. If the angle when bending the ankles down is too small, and this is limited ankle flexion of the foot, not only will your ankles be thicker, but it will also cause the joints to compensate. Knee and Hip For example, you can't do a full squat down. Not only can you not train the parts you want but it will also cause knee pain and lower back pain. You should be feeling pain in your foot and the front of your calf now but let's wait there and keep going! Okay, don't stop yet, let's speed it up now You still have to bend hard despite the high speed and do each bend to the maximum It will be over in a few seconds Please keep this movement and do each action correctly, come on! Okay, next, let's do a foot inversion Move your toes inward toward each other horizontally while keeping your legs stable You can place your hands on your knees to make sure the legs are stable This movement can also increase the flexibility of the ankle The ankle must be stable and flexible in order for the ankle to be Healthy and have a beautiful shape and show the line to prove everyone here! We've finished more than half of today's exercises, only two more left! Let's go! Okay, let's take a break and then we'll do some stretching exercises to improve the dorsiflexion of the foot. One of the causes of restricted dorsiflexion of the foot is the forward deviation of the ankle blocking the ankle joint. We can press the ankle with our hands. Our heels touch the ground forcefully and push our hips.