How to Make Thick Ankles Better? Persist in Doing These 4 Actions, and Your Ankles Will Look Better
First, let's state a fact: even though the calf feels hard and firm, it might look like it’s all muscle.
But the calf can actually store fat, so no matter where you look, if it seems too fat, controlling your diet and losing weight is the best approach.
In addition, calf shaping is also very important because the calf muscle is thicker than the arm.
Therefore, if the calf muscle is loose, it will also affect the calf line.
Today, we will achieve a comprehensive calf shaping effect through 4 actions, so you can get rid of your 'carrot calf'.
Wall calf raise
First, we shape, directly targeting the calf's posture effect will be more obvious.
Many players' calves are thick, not because the calf is thick, but because they have a slight outward rotation symptom.
The ‘Wall calf raise’ action has a certain degree of calf outward rotation correction effect.
Some girls have been keeping their legs on the sofa since childhood, and people like this will generally have straight legs later, and their calves won't be very thick.
- Lie propped up on a yoga mat, with your hips close to the wall.
- Raise your feet vertically and place them on the wall, keeping your legs straight.
- With your feet together, but your toes need to be slightly apart.
- If you feel uncomfortable in your waist, you can put a pillow under your waist, or move your hips away from the wall a little.
Bent Knee Heel Raise
The calf has a small part belonging to the gastrocnemius, so when training, if the gastrocnemius tension is insufficient, it will also affect the calf line.
Some girls are afraid that exercising the heel will make their calf muscles thicker, but there’s no need to be afraid.
The(gastrocnemius) muscle fiber is very small, and if you train without weights, it will only increase the calf muscle tension, but it won’t make the calf thicker.
Instead, if you lack exercise frequently, because the calf muscle is not tight enough, it will actually cause it to clump together.
So when shaping the calf, you must train the(gastrocnemius) muscle, and you shouldn’t be afraid of making muscle legs.
- With your hands resting on the wall or bed table, etc.
- Raise your toes and place a yoga brick under your feet, or lift your feet to raise your toes.
- With your feet together, then push off the ground to stand up.
- Then slowly lower down, feeling the stretch of the calf and back of the thigh.
Gluteus Bridge with Elevated Top
Shaping training is indeed targeted at local muscle training, but when we have shaping ideas, we must incorporate overall thinking.
For example, some players are too focused on the calf being too thick, but they haven’t realized that their whole leg is too thick, and the lines are not good.
So in practice, it’s better to train some overall leg shaping exercises, which can better improve the calf shaping effect.
The ‘Gluteus Bridge with Elevated Top’ is one such overall shaping exercise.
It can make your hips more upturned, lengthen the overall leg line, secondly, it can also make your legs more rounded.
- Lie on a dumbbell bench or bed edge.
- Raise your toes and hold them still, don’t relax.
- When pushing up, tighten your hip muscles, keep them straight until you are in a straight line, then stop.
- When lowering, don’t relax your hips, and move your upper body along with it.
Wall Calf Stretch
The last one is a stretching action, and I have some doubts about whether stretching shapes.
But from another angle, stretching the calf can improve the stability and stability of the ankle.
So stretching the calf allows you to walk and exercise more casually in the future, which can reduce the risk of the calf being too thick.
‘Wall Calf Stretch’ is a simple stretching action, but many people haven’t done it correctly.
- Choose a step or wall.
- Wear hard-soled shoes, or put a board under your feet.
- Keep your legs straight, then lean your body towards the wall.
- Feel the stretch of the calf muscle, and try to relax the calf.
In total, these 4 actions generally use shaping training methods, that is, you don’t need to train too much at once, generally one group of 15 reps is a good training method.
However, I hope you can do it every day, so the effect will be more significant, and it will be easier to relieve thick calves.
