Grab hold of some ankle weights, and we will show you how to put them on and ace your full-body exercise. Here are the 16 best ankle weight exercises you can do at home or at the gym. Read on!
How To Put On Ankle Weights
There are different kinds of ankle weights available in the market. It is best to start with lighter weights first and gradually move to heavier ones. Here’s how to put on the ankle weight properly:
- Inspect The Ankle Weight: Check if the buckle or velcro is damaged. Do not use it if it is damaged. You can also check if the weight is too light or too heavy for your workout.
- Wrap It Around The Ankle: Hold the sides of the ankle weight, place it against the front part of your ankle, and wrap it around the ankle.
- Secure The Velcro/Buckle: Adjust the ankle weight by pulling the velcro tight and wrapping it around the ankle. If there is a buckle, pass the band through it and secure it. Note: You can also wear the ankle weights on your wrists for an upper-body workout. Wasn’t that easy? Now, scroll down to check out the best exercises you can do with ankle weights.
16 Effective Ankle Weight Exercises For Full-Body Strength
1. Standing Side Lift
Using ankle weights can intensify your glute exercises and make your regular workouts more effective. Target: Inner and outer thighs and glutes. How To Do
2. Squats
Target: Glutes, hamstrings, quads, calves, and core. How To Do
3. Lying Leg Abduction
Ankle weight exercises can complement exercises for legs and thighs. Target: Inner thighs and glutes How To Do
4. Crunches
How To Do
5. Bicycle Crunches
Target: Obliques, abs, glutes, thighs, and lats How To Do
6. Sit Ups
Target: Abs How To Do
7. Leg Kick Outs
Target: Quads, hamstrings, and core. How To Do
8. Straight Leg Donkey Kick
Target: Glutes, shoulders, and core. How To Do
9. Hamstring Curl
Target: Hamstrings, quads, glutes, core, and shoulders. How To Do
10. Leg Drops
Target: Lower abs, glutes, hamstrings, and quads. How To Do
11. Hamstring Stretch
For a comprehensive approach to fitness, it’s best to combine hamstring stretches with core strengthening exercises to balance your workout. Target: Hamstrings, quads, glutes, and core. How To Do
12. Straight Leg Openers
Target: Inner thighs How To Do
13. Bicep Curls
Target: Biceps How To Do
14. Shoulder Blade Squeeze
Target: Deltoids, lats, and rhomboids. How To Do
15. Tricep Kickbacks
Target: Triceps and biceps. How To Do
16. Ankle Weights Skipping
This is a great exercise if you are wondering how to get rid of cankles. Target: Calves, quadriceps, hamstrings, and glutes How To Do These are the 16 full-body ankle weight exercises you can do to strengthen and tone your body. But why should you use ankle weights? Find out the benefits of ankle weight exercises in the following section.
Benefits Of Ankle Weight Exercises
They add resistance to your lower body workout without having to pick up or hold weights. There is no chance of your weights rolling off or snapping in your face. They are portable and easy to store. You can wear them either on the ankles or wrists. They help rehabilitate knee injuries. They help with gait training. They improve muscle strength and tone.
Despite ankle weight workouts having many advantages, it is important to take caution when performing them to prevent injury. Scroll down for some safety tips.
Safety Tips For Using Ankle Weights
Here are some effective tips to ensure a safe ankle weights workout session.
Always warm up before exercising and cool down after, to prepare your muscles and avoid stiffness. Exercise on level ground and stay away from activities that demand a lot of coordination or balance as these can raise the risk of falls. Start with smaller weights to prevent overstretching your muscles and joints if you are using ankle weights for the first time. Ensure the ankle weights are securely fastened to your ankles to avoid slipping or damage when you move. Follow proper form and posture when performing these exercises to avoid injuries. Do not use momentum to raise or swing your legs. Lessen the chance of becoming tired and hurt by using ankle weights only for brief periods. Increase the duration gradually as your strength increases. Be mindful of any pain or discomfort when working out. Discontinue the exercises and seek advice from a fitness expert or doctor if you feel persistent pain. Avoid high-impact activities with your ankle weights on as it can put additional strain on your joints. Consult a fitness expert for personalized guidance if you are not sure how to use ankle weights in your exercise regimen.
While these exercises can be beneficial, it is important to understand that the results will not show in a day or two. Always consult a professional if you are not sure about it. Fergal Lawlor, a fitness blogger, recounted his experience of working out without doing proper research. He had strapped 2 kg ankle weights and began executing leg swings at full power but ended up scarring his tissues in the process. He writes, “Had I just done the research or even better yet asked my martial arts instructor at the time for his professional experienced advice I might not have enough scar tissue on my hamstring to cover your car with (i).” Yes, there are many benefits of ankle weight workouts. However, they may not be ideal for everyone. Check out the next section to know who should avoid these exercises.
Who Should Avoid Ankle Weight Exercises?
You should avoid ankle weight exercises under the following conditions:
If you had knee or hip surgery. If you have knee or hip pain. If your doctor does not recommend it.
Do ankle weights tone abs? Adding ankle weights while doing crunches can help add extra resistance and help tone your abs. Will walking with ankle weights tone my bum? Using ankle weights for exercises that target your pelvic and hip muscles can help you add that extra resistance and effort in shedding excess fat and muscle building. Can I wear ankle weights everyday? Yes, as long as you feel comfortable you can wear ankle weights everyday, for daily activities as well. Will ankle weights help lose weight? Ankle weights help advance your workout routine to the next level. It can intensify your weight loss exercises, helping you to see a visible difference sooner. Do ankle weights help with cellulite? Yes, doing lunges and squats with ankle weights can help reduce cellulite over time. Discover 7 surprising uses for hydrogen peroxide to help your body. From cleaning wounds to whitening teeth, you won’t want to miss this video! Watch Now!
