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A little bit of extra resistance around your feet can take your workout to the next level.
But howexactlydo you use ankle weights, and do ankle weights actually work?
Photo: Getty Images
Here, experts explain the benefits of ankle weights, plus how to do ankle weight exercises properly.
In addition to the extra resistance, here are a few other benefits to working out with ankle weights.
Ankle weights are extremely versatile.
Similar towrist weights, a major benefit of ankle weights is that they’re highly versatile.
One you’ll want to be mindful of is to avoid actually wearing ankle weights on your wrists.
Also, ankle weights can be used for different levels of exercise, adds Leavell.
Ankle weight exercises can target and isolate muscle groups.
When used correctly, ankle weight exercises can also work muscles that have grown weak from inactivity.
Ankle weights can help increase bone density.
As with any strength workout, working out with ankle weights can help increase bone density.
Ankle weights let you move more freely than traditional dumbbells.
Another big benefitof ankle weights?
Ankle weights allow you to move freely and perform movements you could’t with traditional weight equipment.
(Have you ever tried doing adonkey kickwith a dumbbell?
Case in point.)
“Ankle weights allow you to move in nearly every direction and rotation imaginable,” says Perkins.
This is particularly important for hip work.
“The hip is a ‘ball joint’ that moves in all directions.
Here are other tips from experts to keep in mind for your next ankle weights workout.
Choose the appropriate ankle weight for your workout.
If you’re walking with ankle weights, keep them light three to five pounds max.
Any more weight can alter your stride, placing stress on your low back and pelvis, says Olson.
Interested in exercising with ankle weights?
Talk to your doctor before using ankle weights.
Gradually add ankle weights into your workout routine.
Low-impact workout modalities,such as barre and Pilates, are especially well-suited for ankle weights, says Leavell.
Place hands on hips or against a wall for easier balance.
B.Extend left leg behind you with toes pointed until you feel a gentle stretch in hip flexor.
Squeeze hamstring and glute at full extension.
Avoid overarching low back or lifting left leg higher than is comfortable.
C.Bend left knee and return to starting position, engaging core to lift knee.
For a modification, ball of left foot lightly touches the ground in between reps. Repeat on both legs.
Standing Abductors
A.Stand with feet hip-width apart and hands on hips, toes pointing forward.
B.Bend right knee to bring right foot in line with left ankle or left knee.
C.Extend right leg straight out to your right side as you squeeze and lift with outer leg and glutes.
D.Lower right leg with control and return to starting position with right knee bent.
For a modification, ball of right foot lightly touches the ground in between reps. Repeat on both legs.
Lift hips up and back, gently straightening legs to move into downward dog.
B.On an inhale, extend left leg back up toward the ceiling by shifting shoulders back and squeezing glutes.
Hands stay in place on the mat.
Engage core and imagine pushing the floor away to prevent shoulders from sinking into shoulder joints.
For a modification, left foot lightly touches the ground in between reps. Repeat on both legs.
Donkey Leg Kicks
A.Start in tabletop position with shoulders stacked over wrists and hips stacked over knee.
C.Lift left leg one inch, squeezing glutes and engaging core to avoid opening up toward left side.
D.Lower left leg one inch with control.
Imagine rotating inner left thigh in and up to the ceiling to engage hamstrings.
Repeat on both legs.
C.On an exhale, shift forward while bending left leg forward and toward left elbow.
Bend arms slightly for a half modified push-up.
D.Extend left leg back out to repeat the movement.
Repeat on both sides.
