Today we're going to tackle a subject that has frustrated many—cankles. Let’s show you how to get rid of it…
Things you need...
Measuring tape – [ Ссылка ]
Water bottle – [ Ссылка ]
Comfortable running shoes – [ Ссылка ]
Dumbbells (optional) – [ Ссылка ]
Notebook or app to track progress
Vegetables and fruits

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Now that you have all your tools and materials ready, let's get into it…


Step 1: Evaluate and Measure

First, take a measuring tape and measure the circumference of your ankle and calf. Write these numbers down as a reference point. Researchers at the University of Pennsylvania say that tracking metrics is crucial for goal-setting and this certainly applies here.

Step 2: Increase Hydration

Start by increasing your water intake. Dr. Alexis Halpern from Weill Cornell Medicine suggests that hydration can help alleviate swelling which can contribute to the appearance of cankles.

Step 3: Improve Your Diet

The Mayo Clinic recommends reducing sodium intake as it contributes to water retention. Add more fruits and veggies to your diet and cut down on processed foods high in salt.

Step 4: Incorporate Cardio

According to a 2019 study by the American Heart Association, cardio is highly effective in reducing body fat. You can start by jogging, biking, or even brisk walking for at least 30 minutes a day.

Step 5: Strength Training

The University of New Mexico published research that strength training specifically targeting the calf muscles can provide better muscle definition. If you have dumbbells, great. If not, no worries. Stand up straight, lift your heels off the ground and then slowly lower them back down. Do three sets of 15 reps.

Step 6: Stretch Regularly

Research from the Journal of Applied Physiology emphasizes the importance of stretching. Simple calf stretches can go a long way. Just stand near a wall with one foot forward and one foot back, and then lean into the wall.

Step 7: Monitor Progress

Remember the measurements you took? Re-measure every two weeks and note any changes. According to a study by the European Journal of Social Psychology, it takes about 66 days on average to form a new habit, so be patient.

Step 8: Consult a Professional

If you've tried these steps and haven't seen improvement after a couple of months, it may be time to consult a healthcare provider for potential underlying health conditions.

Alright, there you have it. A straightforward guide on how to get rid of cankles. Thank you for watching.

If you found this helpful, please remember to subscribe, share, and leave a comment below. I'll see you in the next video!



Image attributions:

Stephane Vignes, Jerome Bellanger, CC BY 2.0 [ Ссылка ], via Wikimedia Commons



Ryaninuk, CC BY-SA 4.0 [ Ссылка ], via Wikimedia Commons




Ryaninuk, CC BY-SA 4.0 [ Ссылка ], via Wikimedia Commons

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