How to Get Rid of Cankles: 5 Effective Calf Exercises

When it comes to physical appearance, cankles might be the most dreaded scenario possible. This slang word describes the lower leg when the calf and ankle do not have a clearly defined separation. It appears that they are one fluid, continuous body part. This is often the case when the individual’s calf muscles are not developed, or they have a substantial amount of adipose tissue (fat) surrounding their lower leg.

Your body has its own unique set of characteristics, including height, weight, and body type. But you can effectively tone up and change the shape of different body parts through healthy eating and weight training.

Keep in mind: Building muscle is achieved more effectively when you engage in training that includes resistance exercises, instead of simply doing cardiovascular exercises such as running.

Incorporating a few calf muscle exercises three to four times a week along with following a sensible diet can make a difference in the shape of your lower leg.

Not only will your two calf muscles (gastrocnemius and soleus) get stronger, but you will become leaner. Weight training also helps tone your muscles, improving your appearance and fighting age-related muscle loss.

5 cankle-reducing calf exercises

1. Weighted calf raises

Equipment needed: You can use dumbbells, kettlebells, or a barbell for this movement.

Muscles worked: superficial calf muscle (gastrocnemius), deep calf muscle (soleus)

1. Stand upright with your feet shoulder-width apart, holding your weights at your sides. Keep your arms extended and shoulders relaxed.
2. Shift your weight onto the balls of your feet.
3. Press your weight down and push your body upward, raising your heels off of the ground.
4. Hold it for a brief moment at the top.
5. Bring your heels back down to the ground. Make sure to keep this motion controlled.
6. Don’t lock your knees. Keep them in an athletic position, slightly bent.
7. Perform 3 sets of 15 repetitions with a weight in each hand. Adjust this weight as it feels necessary.

If you need to increase the challenge, you can use a heavier weight in each hand, or increase your reps per set to 20.

2. Stair calf raises

Equipment needed: A stair that has a drop-off of at least 5 inches. Weights are optional.

Muscles worked: superficial calf muscle (gastrocnemius), deep calf muscle (soleus)

1. Stand upright with the balls of your feet on the edge of the stair.
2. Keep your weight on the balls of your feet.
3. Press your weight down and push your body upward, elevating your heels.
4. Hold it for a brief moment at the top.
5. Bring your heels down to below stair level. You should feel tightness in the front of your shin during this part of the motion, and a stretch in your calves.
6. Make sure to keep this motion controlled.
7. Don’t lock your knees. Keep them in an athletic position, slightly bent.
8. Perform 3 sets of 20 repetitions.

The goal of this move is to improve mobility and strength simultaneously.

3. Seated calf raises

Equipment needed: You’ll need a weight like a sandbag, weight plate, or barbell for this exercise.

Muscles worked: superficial calf muscle (gastrocnemius), deep calf muscle (soleus)

1. Sit in a sturdy chair with your weight resting across the top of your thighs.
2. Drive your toes into the ground to push the weight upward and bring your heels off the ground.
3. Hold it for a brief moment at the top.
4. Bring your heels back down to the ground.
5. Having the weight on your thighs should assist you in keeping this motion controlled.
6. Perform 3 sets of 20 repetitions.

The aim of this move is to isolate your calves to increase strength. Start with a lower weight and work up.

4. Lunge calf raise

Equipment needed: kettlebell, weight plate, or medicine ball (optional)

Muscles worked: Performing a calf raise in a full lunge works your balance, mobility, and flexibility in your hip girdle and in your calf muscles.

1. Stand upright, holding your weight in front of your chest.
2. Take a large step forward and dip into a lunge, with both legs bent at 90-degree angles.

Elevate the heel of your front foot by driving your toes into the ground. Hold each rep for a brief moment at the top. Be sure to keep your knee on track; do not allow it to cave inward or roll out.

1. Bring your heel back down to the ground.
2. Make sure to keep this motion controlled and keep your core tight.
3. This movement may feel very challenging, as you must also keep your balance with your weight as you perform each repetition.
4. Perform 3 sets of 10 repetitions on each leg.

The focus of this move is to improve balance and stability. Don’t worry about using a heavy weight to start.

5. Jumping rope

This straightforward childhood pastime is an excellent tool to help work on your calf muscles.

Equipment needed: jump rope that’s the appropriate size for your height

Muscles worked: superficial calf muscle (gastrocnemius), deep calf muscle (soleus)

Each time you jump, make sure the rope passes under your feet. Focus on keeping your elbows in close to your body, rebounding off of only the balls of your feet (heels should not touch the ground), and finding a breathing rhythm.

Aim to perform 5 sets of 1-minute jump roping with 30 to 60 seconds of rest in between. Feel free to adjust this to a longer time to increase the challenge. You can also attempt double-unders (the rope must pass under your feet two times in between jumps) to make this move more advanced.

Next steps

Remember, it’s important to shift your focus from being critical of your body to loving yourself. Don’t let a single body part become an obsession. Cankles will soon be a thing of the past if you work on training these muscles and adopting a mindful, healthy lifestyle.

7 ways to lose those love handles

So, you've been working out all winter to get your body in shape to hit the beach, but you can't seem to get rid of those love handles. You're not alone. In fact, Kyla Gagnon, a fitness trainer based in British Columbia, told theHuffington Post that a lot of people struggle with losing this fat because they only rely on exercise. 

"Working the area with exercises will not get rid of the excess fat. What it will do is strengthen the muscles underneath the fat, which is important," Gagnon told the Huffington Post. 

So if you are stressed because all those side crunches don't seem to be working, take comfort in knowing that exercises alone probably aren't going to do the trick. You need to focus on eating healthier and hitting the gym, Gagnon says. 

Here are a few ways you can ditch the love handles this summer:

1. Eat healthy fats
Foods like seeds and avocado are a great way to add healthy fats to your diet. You should be getting about 25 to 35 percent of your calories fromhealthy fats. Limit or cut out unhealthy fats (like saturated and trans fats),Health recommends. 

2. Ditch sugar and refined carbs
Fill your diet with healthy fruits and vegetables, whole grains and lean proteins to maximize weight loss, Gagnon told the Huffington Post. 

3. Find ways to scorch 100 calories
Did you know that simply burning an extra 100 calories per day can improve your overall health? WebMD suggests finding simple ways to nix an extra 100 calories per day. Over time, you'll see a slimmer waist, and you will have developed healthier habits that are easy to maintain. 

Simple ideas for scorching 100 calories:

- Add 20 minutes to your dog-walking route
- Shake your groove thing for 20 minutes
- Wash the car
- Walk an extra mile
- Swim for 15 minutes
- Hit the stairs at work for 18 minutes a day
- Swap mustard for your regular mayo
- Ditch the regular soda for diet (or even better, grab water instead)
- Use red sauce instead of creamy sauce on your pasta
- Lose one slice of bread from your sandwich
- Skip the fries, have a salad
- Drink one less 12-ounce beer

Try these workouts to target the love handles, courtesy of Huffington Post:

4. Bicycle crunch: Lie flat on your back, with your hands next to your ears. Lift your legs to a 90-degree angle. Pull your left knee toward your chest and twist so that your right elbow touches it, as it comes up. Repeat on the other side. You should look like you are riding an invisible bike, on your back. 

5. The plank: The plank is a powerful body-strength exercise that will put you to the test. Rest your elbows and forearms on the floor and push yourself up into a push-up position. Your arms should be at a 90-degree angle, back and legs straight out behind you. Hold for one to three minutes. If you can't hold it that long, aim for 30 seconds per set and work your way up.

6. Side plank dips: If you really want to feel the burn, try these muscle builders. Start in a side plank (on your side, legs stacked on top of each other, elbow bent at a 90-degree angle, hips lifted off the ground) and drop your hips to the floor, then pull them back up. Repeat 10 to 12 times on each side. Focus on keeping your back straight and butt tight. 

7. Stability ball plank: Using a stability ball, balance your elbows and forearms in the center of the ball. Stretch your legs out behind you, so that you are leaning against the ball at an angle. Hold this position for two minutes (or as long as your ab muscles will allow!).

Getting your body into tip-top shape takes a lot of work, but combining a healthy diet and exercise is the best way to make changes that last. What's your favorite way to work your stomach and abs? Tell us your favorite exercise in the comments below. 

Know how to treat sciatic pain 

Sciatica is a fairly common type of pain that affects the sciatic nerve, which extends from the lower back down the back of each leg, according toWebMD. But sciatica isn't a medical diagnosis outright. It's actually a symptom of another underlying condition. 

Sciatica usually results from lower-back problems, according to Spine-Health, but there are other factors. It's important to understand the signs and symptoms of sciatica because it can lead to the proper diagnosis of what is really wrong.

Causes of Sciatica

Sciatica occurs when the roots of the lower lumbar and lumbosacral spine get irritated. According to Spine-Health, lower-back problems that can cause sciatica include:

- Lumbar herniated disc
- Degenerative disc disease
- Isthmic spondylolisthesis
- Spinal stenosis 

 But some other common factors can contribute to the problem:

- Pregnancy
- Muscle spasm in your back or buttocks
- Being overweight
- Not exercising regularly
- Wearing high heals
- Sleeping on a mattress that is too soft

Symptoms

Sciatica isn't a condition itself; instead it usually stems from lower-back problems that can cause these symptoms:

- Lower-back pain
- Pain in your bottom or leg that gets worse when sitting
- Hip pain
- Burning or tingling down your leg
- Weakness, numbness or difficulty moving your leg or foot
- Constant pain on one side of your bottom
- Shooting pain that makes it difficult to stand up

Commonly, sciatica only affects one side of the lower body. And often this pain extends from the lower back all the way down the back of the thigh and down the leg -- sometimes going as far as the foot or toes. 

For some people, sciatica is very debilitating, while others have symptoms infrequently. It's important to talk to your doctor if you recognize any of these symptoms, and if you have progressive lower extremity weakness, numbness in your upper thighs and/or loss of bladder or bowel control, you need to seek medical attention immediately. 

Treating Sciatica

Often, sciatica can be treated with self-care such as exercising more often, losing excess weight and (ladies) ditching those high heels. But if your pain doesn't improve with those changes, or your doctor suggests you take more serious measures, the Mayo Clinic says these treatments can help treat sciatica pain:

Medications: You may be prescribed medications such as:
- Anti-inflammatories
- Muscle relaxants
- Narcotics
- Tricyclic antidepressants
- Antiseizure medications

Physical therapy: Rehabilitation programs are used to prevent future injuries and usually work to strengthen muscles, support your back, increase flexibility and even correct your posture.

Steroid injections: A corticosteroid injected into the inflamed or irritated nerve may also improve your sciatica symptoms. But steroid injections usually wear off every few months, and the number you can get are limited because they have serious side effects when overused.

Surgery: This is the most extreme case, when the nerve is compressed so much it causes significant weakness, loss of bowel or bladder control or pain that doesn't improve with therapy. Sometimes you might even have a bone spur, or portion of a herniated disk that's pressing on the pinched nerve, removed as well. 

Each person is different, so it's important to talk to your doctor about all of your symptoms to figure out the best way to treat your symptoms and possibly address a much more serious condition.

How to treat and prevent plantar fasciitis at home

Plantar fascia may not be a term you hear every day, but it is important when it comes to foot health. According to Healthline, more than 50 percent of Americans suffer from foot pain, and that pain is most commonly associated with damage to the plantar fascia, a thin ligament that connects the heel to the front of your foot. This condition is called plantar fasciitis. 

Repetitive motion and weight gain are usually the leading culprits when a person develops plantar fasciitis. The condition is common among athletes, pregnant women and those whose work requires long periods of time on their feet, because the constant movement and pressure from added weight leads to inflammation and pain. However, you can take a few actions to prevent and treat plantar fasciitis

TREATMENTS
The overall best thing you can do if you suffer from plantar fasciitis is to incorporate effective stretching to help loosen the tight muscles that aggravate the condition.  

Seated Exercises
Seated exercises are both helpful and achievable by most people.Heathline offers the following exercises for seated stretching:

1. Roll your foot over a water bottle or similarly shaped object for one minute per foot.

2. Cross one leg over the other and pull upward on your big toe. Hold this position for 15 seconds, release and repeat three times, before alternating to the other foot.

3. Use a folded towel to mimic an exercise strap. Place the towel under the arch of your foot and gently pull upward so that your foot is stretched in front of you. Hold for 15 to 30 seconds and repeat three times

Calf Stretches
Stretching your calves can also promote heel health. Simply extend your leg in a lunge-like movement and hold the position for 30 seconds. Repeat three times per leg. 

PREVENTION
Stretching also works as a preventative for plantar fasciitis, but there are other considerations as well. WebMD suggests the following options:  

Maintain a Healthy Weight
A healthy weight will ensure that you are not putting unnecessary pressure on your body and especially your feet. 

Exercise Regularly
Regular exercise will help your body stay at a healthy weight and properly stretch muscles and joints. This will reduce the chances of the ligaments in your feet becoming too tight. 

Ensure Proper Support
Shoes are important. Proper support means that your feet are kept in a safe position. Going barefoot or wearing poorly constructed shoes puts added stress on your heels and feet. 

Take it Easy
You should always try to take it easy on your feet. Allow your feet to rest, and alternate between activities so that your heels and feet are not being subjected to repetitive movement for an extended period. 

Start Slowly
Always take time to warm up your body before exercise or other activity. Jumping into excessive movement can lead to injury.

Your foot health matters. If you suspect that you are suffering from plantar fasciitis, do not ignore it. Seek medical advice before changing your exercise or diet plan

5 natural home remedies you can use to remove varicose veins in your legs 

ricose veins: though often harmless in of themselves, many find them unsightly and might feel self-conscious as the season for bathing suits and shorts draws near. But vanity aside, they can also cause minor irritations such as swelling, itching and calf pain, according to WebMD. While surgery and a few non-invasive medical techniques are available to treat varicose veins, there are risks involved with any medical procedure.

If you are looking for a solution to your varicose veins, there is good news. According to Top 10 Home Remedies, you only have to go as far as your cupboards to achieve a varicose-vein-free look:

1. Witch Hazel

One popular natural remedy is witch hazel. The natural astringent helps ease swelling and pain while also strengthening the veins. Wrap the affected area with a soaked washcloth three times a day, or soak your legs in a tub of warm water and 10-20 drops of witch hazel. Do this for two months. 

2. Apple Cider Vinegar

Apple Cider Vinegar is a favorite for many home remedies, and its use for varicose veins is no exception. Since the vinegar is a strong detoxifier, it helps improve the body’s circulation. Once a person’s circulatory system is working properly, the varicose veins should clear up. Drink two tablespoons of ACV in a glass of water twice a day. For a dual-pronged attack, massage your legs with diluted apple cider vinegar to reduce the appearance of varicose veins in the leg. 

3. Parsley

Here's another reason to stock up on some fresh parsley. Not only is it high in vitamin C, which helps in repairing damaged cells, it is rich in rutin, which can strengthen the weakened capillary walls that cause varicose veins. Eat as much as you can, but you can also apply it topically as a salve. 

4. Cayenne Pepper

Cayenne Pepper has a long history of use as an herbal medicine and convention studies are catching up. It is high in vitamin C, but the capsaicin that gives it its spicy flavor has also been shown to improve circulation by lowering blood pressure, according to Live Strong. To take advantage of this incredible spice, drink one teaspoon in a warm cup of water three times a day.

5. Garlic

Researchers at the University of Cape Town have shown garlic to have anti-inflammatory and immune-boosting effects. To ease the symptoms of varicose veins, Top 10 Home Remedies recommends increasing garlic in your diet as well as making apoultice that can be applied directly to the affected areas. 

In some cases, varicose veins can be a symptom of a more serious condition. Consult your doctor if you are concerned.

6 natural ways to help treat uncomfortable receding gums

Receding gums lines can cause embarrassment and discomfort. According to WebMD, gum line recession is when your gums begin to pull away from your teeth, creating a gap that can lead to a buildup of bacteria. A few common causes are heredity, gum disease, improper hygiene and smoking. 

Gum recession is not something you should ignore, and it will not go away on its own. If left untreated, receding gums can cause infection and eventually tooth decay. However, don’t feel like all is lost when you see signs of receding gums. You have options. 

These 5 exercises can help get rid of a stubborn double chin

It’s time to get beach ready! That includes that stubborn chin area. According to Livestrong, some people are genetically prone to developing double chins as they age, but that doesn't mean you're powerless. Targeting specific areas of your body doesn’t mean working harder, but smarter. Focusing on key exercises that get results faster will ensure that your face looks great from all angles. Remember, it is never too late to start getting the results you deserve.

Check out these five exercises that are proven to tighten and tone that pesky chin area.  Before you begin, take a few moments to warm up by moving your chin backward and forward. All loosened up? You’re ready to start! 

1. The Ladle
Kick off your chin exercises with this simple workout. Open your mouth wide, bend your lower lip inward, and close your mouth as you pull your jaw forward. Each step should be deliberate and slow so that the chin muscles are properly engaged in the exercise. Allow the muscles to relax before moving on to the next workout. Loosen the jaw by gently opening and closing your mouth.

2.  “Kiss” Ceiling
This exercise is exactly what it sounds like. Tilt your head upward and extend your lips into a kissing motion. While the method is simple, it works the neck muscles to help tighten and tone.

3. Touch the Nose 
The “touch your nose” exercise is effective in extending the chin muscles. Do this by sticking out your tongue and trying to touch your nose. Place a finger under your chin so you can feel the muscles extend and flatten in this position.

4. Resistance 
Simply make two fists and place them directly under your chin. Push your chin down on your fists and hold for five seconds. This small amount of resistance helps reduce the appearance of a double chin. 

5. The Perfect Oval
Everybody wants the perfect face shape. If you want to train your face to be more oval, try out this workout. Turn your head to one side and thrust your jaw forward. You should be able to feel the extension of the jaw and neck muscles. Hold for a few moments. Turn your head to the opposite side and repeat.

Want to know more? Check out the video below for a total breakdown of each exercise.  Don't forget to share with your friends!