Your Closest Fit Body Boot Camp
Posted by Fit Body Boot Camp
November 9, 2015 • 5 min read
Biggest complaint we hear from women about their bodies: “cankles.”
Kind of a gross word, isn’t it? But it certainly does capture the way women feel about their chubby calves. Their “cankles” make them feel weird, awkward, and ugly.
We don’t want any of our readers to have to feel that way, so we’ve put together a list of awesome, at-home exercises that you can use to bust those cankles!
IMPORTANT NOTE: Some people will tell you that calf-intensive workouts only make your cankles worse because of the added muscle mass. THIS IS A LIE! The truth is that muscle burns fat, so adding muscle mass to your legs gives them a lean, toned, sexy look.
Exercise #1 – Skater Hops
From a standing position, leap to your right, planting your left foot behind you and bringing your right knee to a 90-degree angle. Then leap to your left, planting your right foot behind you and bringing your left knee to a 90-degree angle.
Exercise #2 – Quick Feet Fast Feet
To do quick feet fast feet, stand with your feet shoulder-width apart. Then, squat just slightly and tuck your hands under your chin. Make tiny, rapid steps with your feet.
Exercise #3 – Jump Squats In & Out
Start by standing straight with your feet together and your hands tucked under your chin. Then, jump your feet out to shoulder-width and lower your body as if you were sitting in a chair, going down as far as you can. Raise yourself back up and jump your feet back together. Repeat.
Exercise #4 – Calf Raises
To do calf raises, stand up straight with the balls of your feet on the edge of a step. Keeping your body straight, raise your heels up above the step. Hold that position, then lower your heels back down. Repeat.
Exercise #5 – Jump Rope
Jumping rope is an exercise classic, but just in case you aren’t familiar with it, here’s how you do it: grab your jump rope and hold one end in each hand. Stand straight with your feet together. Hop up and swing the rope under your feet while you’re in the air. Repeat.
Exercise #6 – Bulgarian Split Squats
For this one, you’ll need a sturdy, elevated surface (like a pylo box).
Start by standing with your back to the box, then extend one leg behind you and place your foot on the box. Tuck your hands under your chin and lower your body until your forward knee is at a 90° angle and your back knee is almost touching the ground. Raise your body and repeat, alternating your legs every three reps.
Exercise #7 – Burpees
To perform a Burpee, start from a standing position and jump down onto your hands and toes – like the beginning of a pushup. From there, bring your feet up to your hands. Then, jump up with your hands above your head.
Exercise #8 – High Knees
High knees are super simple – just jog in place and kick your knees up as high as you can.
Exercise #9 – Mountain Climbers
Start by getting in a push up position with your hips slightly raised. Bring knees forward in a series of rapid steps. Keep stepping for 30 seconds.
Exercise #10 – Flutter Kicks
To do flutter kicks, lie flat on your back with your arms tucked to your sides, then raise both legs a few inches off the ground. Keeping your knees straight, make small, tight kicks without touching the ground. Repeat.
Exercise #11 – Star Jumps
To perform a star jump, start with your feet together and your hands flat against your sides. Then, jump straight up in the air, extending your arms and legs out to the sides. When you land, squat and let your arms hang over your knees. Perform the same jump again and repeat from there.
