5 Exercises To Reduce Ankle Fat

The fat around the ankles which look very uncomfortable on most of the occasions. These can be painful, may cause swelling and high discomfort in performing activities like driving and cycling. This structure of legs can be due inherited genetically, caused during pregnancy or appear when there is a lot of water retention in the body. Here we enlisted some best exercises to get rid of ankles fat.

* Stair Calf Raises

Stair Calf Raises improve the strength of ankle muscles and help reduce fatty deposits here. These also strengthen the calf and chin muscles adding to the overall strength of the legs. These can be done anywhere as the need for equipment is very basic.

- Stand on a step that is at least 5 inches off the ground, with your heels at the edge.
- Now maintaining balance put all your body weight on the heels and bend it as low as you can till you feel the calf muscles stretch.
- Hold in position for 10 seconds and get back to the initial position.
- Now, shifting the bodyweight again, stand on your toes and get as high as you can.
- Hold the posture for 10 seconds and get back to the initial position.

* Ankle Rotation

Ankle Rotation improves blood circulation and tones ankle muscles. It is also beneficial for those who have joint problems. Ankle Rotations can be done anywhere and needs no equipment. It is advisable not to stretch the muscles after a comfortable level as it may be painful and ugly.

- Sit on a sofa or a chair and keep the feet flat on the floor. Hands-on the armrest and back straight.
- Lift one leg at least 8-10 inches off the floor, below knee level.
- Now rotate the ankle clockwise, at low speed, stretching muscles from all sides.
- Do this 10 times and then reverse the motions to the anti-clockwise pattern.
- Switch legs and repeat.

* Ankle Toning

Ankle Toning is one posture which makes exercise fun and easy. It can be done while watching television or reading your favourite book. It helps tone calf muscles and reduces ankle fat when done regularly.

- Lie flat on your back and bring both legs together, flat on the floor, knees bent.
- Raise a foot and put the small exercise ball under it.
- Now roll the ball towards the front wall using the foot. Glide along the foot till the time it is straight, and the ball reaches the upper region of the calf.
- Now maintaining balance, glide the ball inwards and get back to a posture where the ball is below the leg.

* Legs Swinging

One of the best ways to keep the lower body in shape and toned. Leg swinging has its own benefits on the ankle and foot areas. It improves flexibility and strengthens the foot, ankle and calf. Joint problems are also taken care of by doing this simple exercise.

- Stand on the floor with a wall on the left side.
- Press the left palm on the wall and the right hand on the waist.
- Now shifting the body weight to the left foot, raise the right foot as high as you can at the front. Make sure the toes are pointed towards the wall at the front.
- Now balance carefully and bring the foot backwards, such that the toes are pointed towards the wall behind you.
- Without breaking the rhythm, swing forward again.

* Support Squats

These are a slight variant of regular squats, the additional benefit being toning the ankle muscles. While performing regular squats, thighs and calf take most of the body weight, but here, the weight shifts to the ankles instead.

- Stand upright with the back against the wall support, and feet parted at shoulder length.
- Now inhale and squat, bending by the knee, keeping the back straight.
- Stay in the position for 5 seconds and then gradually stand again.
- Exhale deeply and repeat the squat.