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Simple Exercises to strengthen female ankles

Updated: Jun 4, 2022

Sometimes a lot of work goes into making your body look great, but sometimes there are simple exercises that you can do to help improve the appearance of your body. Here is a list of exercises that you can do at home or in the gym to work on strengthening your ankles, legs and even hip areas that women are often neglected when it comes to training.

What is ankle strengthening?

There are many exercises that can be done to strengthen the ankles. By doing these exercises, you can improve your balance, coordination, and strength.

Some basic ankle exercises include the following: squats, lunges, and calf raises.

  1. For squats, place your feet shoulder-width apart and squat down as low as you can without touching the floor. Hold the position for two seconds, then slowly rise to the starting position.

  2. For lunges, stand with your feet hip-width apart and step forward with one foot into a lunge position. Keep your back straight and press down into the ball of your foot to keep your balance. Reverse the motion and step back out to the starting position.

  3. For calf raises, lie on your back with both feet flat on the ground next to each other. Dig your heels into the ground and lift yourself up before lowering yourself back down to the ground. Repeat 10 times per leg.

How does it help?

From a health standpoint, exercising your ankles can be beneficial for several reasons.

  • Tight muscles in your ankles can lead to pain and impede blood flow, so regular ankle exercises can help prevent these problems.

  • Additionally, ankle exercises can also improve balance and coordination, which are important factors for overall health and well-being.

Whether you’re looking to strengthen your ankles for general fitness or for improved cardiovascular health, there are plenty of simple exercises you can do that will have a big impact.

Why does it matter?

When it comes to overall health, your ankles are no exception. Not only do they support your body's weight when you're walking or running, but they also play a role in your balance and coordination. Plus, weak ankles can lead to more serious injuries down the line.

Here are four simple exercises you can do to help strengthen your ankles:

1) Standing ankle raise: Start by standing with one foot on a bench or step, and the other foot resting on top of it. Keeping your core engaged, slowly raise your standing ankle as high as you can before lowering it back down. Do 10 repetitions on each ankle.

2) Ankleduct: This exercise is similar to the standing ankle raise, but it's performed while sitting down. Start by sitting with both feet flat on the floor, then lean back until your upper body and thighs are supported by the bench or chair behind you. Keeping your core engaged, raise one ankle up towards your chest before lowering it back to the ground. Do 10 repetitions on each ankle.

3) Wall sit: This exercise is similar to the ankleduct, but you'll need to stand against a wall instead of sitting in a chair or

4) Bulgarian split squat: This exercise targets the quadriceps, hamstrings, glutes (buttocks), and calves at once. Position yourself on all fours with feet shoulder-width apart and toes pointed forward. Place hands on the floor behind you for balance, then press

Complementary exercises

The following exercises are complementary to strengthening the ankles. The aim is to improve balance and coordination and to prevent injuries.

  1. Balance on one foot while turning the other ankle 360 degrees

  2. Alternate walking on your heels and toes

  3. Balance on a wobble board or mini-trampoline

  4. Practice yoga poses that stretch the ankles, such as a wide-legged forward fold or Child’s pose with the heel pressed towards the buttock

  5. Use ankle weights to increase resistance

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