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 15 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.
15 Full-Body Ankle Weight Workouts
1. Standing Side Lift
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
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
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 These are the 15 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 the 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.
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? Usin ankle weights for exercises that target your pelvic and hip muscles can help you add that extra resistance and effortin shedding excess fat and strenghtening those muscles. 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.
