Ankle weight exercises are a good form of exercise to create more resistance when you move. This is exercise equipment intended for adults or for seniors. And, can be used in many ways such as light training. Also, for injury rehabilitation to regain strength by using less resistance.
Does Ankle Weights Work?
Yes, this equipment will work on your ab muscles, legs, and butts. So, add this new challenge to your routine activities to complete your main exercise. Also, using ankle weights can train your entire body. This is more efficient than those who struggle to spend time with lots of gym equipment to get a full-body workout.
Doing exercises using ankle weights is not recommended for those of you who have knee pain or hip problems. Also, this equipment should only be used during strength training, and not when walking or running. Using it during cardio exercises can cause injury because the joints in your ankles will stretch.
Besides, ankle weight training is also known to be beneficial for dancers. That’s because they need strong thighs and legs to do balance movements.
The Best Ankle Weight Workouts.
Interested in this equipment? Take a set, and immediately wear it on your ankles for some great exercises below that you can do in 3 sets with 10 reps.
1. Ankle Weight Bicycle Kick.
This movement will activate many muscles such as for thighs, abs, hip flexors, and butt muscles in a short time by giving an amazing effect.
How to: Starting with sitting on the floor with your arms locked, and your palms on the floor to maintain balance. Then lift your knees toward your chest and stretch one of your legs straight forward. Give a short pause then pull back toward the chest. Change the other leg in the same way as before.
Over time, you can increase the speed with movements such as pedaling a bicycle and make it more challenging by removing your hands from the floor to give your core more opportunities to get involved.
2. Donkey Kick.
Donkey kick exercises have proven to be effective for bum when you do them right. During exercise, make sure to keep the core muscles strong and don’t rotate the pelvis or move the spine.
How to: With your palms and knees on the floor, lift one of your legs by pushing back and slightly upward. Give a pause of 1 second then lower back down without touching the floor, and straighten back again. Repeat until the number of reps you want and change to the other leg.
3. Ankle Weight Leg Lifts.
The third ankle weight exercises involve the lower ab muscles.
How to: With a lying position on the floor and face up. Attach the weights to your ankles, and place your hands beside your body for support. Lift your legs about 15 cm on the floor in a controlled motion. Then stopover for 2 seconds if you can. Feel your quadriceps, abdomen, hip flexors, and lower back involved. Next, slowly lower your legs and do repetition.
4. Side Leg Lifts.
This exercise is beneficial for glutes and hips are known as abductions. You can do this in a lying position on the side to improve balance besides standing.
How to: To begin, attach the weights to your legs then hold a chair or sturdy object and stand behind it. Pull your breath then lift one leg to the side and hold 1 second in the upper position by keeping your back straight. Lower your legs slowly and repeat as many times as desired and replace the other leg.
5. Ankle Weight Squat with Leg Lifts.
Exercises such as squats are useful for runners to build strength in the legs and increase core stability. This is great for increasing the level of resistance to leg movements for speed.
How to: First, wear the weights on both ankles. Place your hands on your waist followed by standing tall with feet shoulder-width apart. Lower your body to the squat position. Then push your body up through the heel, and quickly lift one leg. Then to the side followed by returning to the squat position. Repeat with the other leg to work on your core, glutes, hips, calves, and thighs.
Ankle weight exercises will involve almost all major muscle groups, and give you the comfort of exercising at home or wherever you want. After seeing the description of the form of exercise above. Hopefully, you can find the right type of exercise to add to your fitness routine. Start with light weights to build balance, and gradually increase the weights to train your body’s strength.
Although this exercise is basically safe, you should still consult a doctor before starting a new fitness regimen, and immediately stop the exercise if it causes pain. For those of you who have the goal of building muscle, this equipment is not the best because it generally has a lightweight between 2.5 to 5 kg.