Don’t Forget To Build Your Scrawny Ankles!

September 8, 2009 by  
Filed under The Fitness Bug

It’s that time again! It’s only been a few days since posting about ‘ building those neglected body parts‘, but I guess I am passionate about getting you to look your best and to look that little bit better than your peers. Anyhow, today is all about how to build stronger and better-looking ankles. I wouldn’t necessarily put scrawny ankles in the same category as chicken legs, as the exercises involved to build both do differ.

On most people (mainly guys), the ankles simply are not seen as a glamorous body part. You don’t hear people saying,

‘Ooh, flex those hot ankles for me’

Or

‘Take off those socks and let me see those lovely ankles’

It just doesn’t happen. However, I think this is not the case when women are concerned. Women’s ankles are naturally more feminine than a man’s set of ankles, and because of this, I find that ankles are one of the sexiest body parts there are (on a woman). This is why there is a market for ankle bracelets.

Why build a stronger and sexier set of ankles?

This is mainly targeted at guys, but if you are a lady and you have bony, unsightly and weak ankles, then this is for you too. So lets begin our journey to building strong and sexier looking ankles.

Strong ankles prevent injury

Injury is the number one reason why people take timeout from exercise and training, whether for sport or fitness training, but by having strong ankles you can prevent this. I have personally faced the benefits of this in previous sporting activities, especially in sprint training. There was many a time where I would literally not realize how fast I was running. I would suddenly stop running, yet my body would keep moving. When ever this happened early on in training it would lead to a sure injury, but as I began to build my ankle strength, my ankles would take the pressure and I would carry on as normal.

Improves balance

Having strong ankles will definitely improve your balance and not just for training, exercise or sporting activities either.

If you are,

  • On the beach having a fight in the sand.
  • On a very unstable train ride.
  • Take long walks regularly.
  • Take a serious blow to the body in a ‘real’ fight.

Stronger ankles will help you in all of these types of situations.

Building for a stronger and sexier set of ankles

Standing and balancing on one foot

Balance on one foot
Yes, I all know we done this in the playground as kids, but this is actually a very effective way to train your ankles to be stronger. What we didn’t realize as kids doing this, is that all that struggling and shifting around to keep balance is actually working the key muscles in our ankles. You can do this exercise anywhere, but only do it in a public place if you don’t mind that people might think that you are a bit loopy!

If you are already a highly balanced ballerina type, then try it with your eyes closed. Taking away one of your senses will make for harder work on your muscles.

Standing and balancing on one foot (with weights)

balance on one fit with dumbbells

This is basically weight training for ankles. This is where you will really begin to build up muscle and strength. What you do is grab a pair of dumbbells and hold them in each hand. All of the rocking from side to side will be the movements that will work the ankle muscles. If you wish, you can also use a barbell and place it behind your neck and balance with that.

Standing and balancing on one foot with weights (on an unstable surface)

balance on an uneven surface for fitness

Warning! Only do this once you have mastered the above methods.

This is a real challenge and definitely a step up from the two previous methods, but will again… strengthen and grow your ankle muscles. My favourite for this is to grab a set of towels and role them up together, stand on and balance.

Balance and coordination

bally

  • Put the weights down
  • Balance on one foot (or on an uneven surface)
  • Get some one to throw a ball at you
  • Or throw a ball at the wall (if you are alone)

This one is actually funny, as I used to do this all the time as a kid. But doing this will improve your balance and coordination while working your ankle muscles.

All of these techniques will do wonders for your chicken stick meatless ankles. The great thing about them is that they are simple to do and promote functional movements (and are unique, which most exercises like this are – forearms, neck). Start doing these today and in a few months time it would be great if you could post some before and after shots of your ankles for everyone to see 🙂

How do you work your ankle muscles? Have you tried any of the above?

See you in the comments.

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Comments

3 Responses to “Don’t Forget To Build Your Scrawny Ankles!”
  1. Michael says:

    Thanks for the post. I am a 43 year old male and I have skinny ankles. I look ok in shorts except just that ankle bit above the trainer. I do calf workouts but dos know there was anything you could do about ankles so thanks for this.:)

  2. Shaun says:

    Running on sand 🙂

  3. helen says:

    shaun you the best.u didn’t knw wht you did for me.thnks a lot.

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