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5 Ankle Weight Exercises That You Can Do at Home

 

Where there’s a will, there’s a way!

The majority of people are currently on lockdown due to the COVID-19 outbreak and if you’re one of them then that doesn’t mean that you should slack off when it comes to your workouts. Having to self-quarantine is really not an excuse to stay lazy during this crazy pandemic. Here are ankle weight exercises that you can try at the comfort of your home especially if you want to add resistance to your  workouts:


Leg Lifts

If you’re looking for a way to enhance the intensity of your lateral glute work then this lower ab exercise is something that you need to do. This is performed from a face-up position on the floor and works by activating your gluteus medius muscles. Your knees are going to thank you for doing this because it can help correct the imbalance in that area of your body. Make sure that your ankle weights are secure before placing your hands at your sides and before you lift your legs 6 inches off the floor at a 90-degree angle. Do this in a gentle manner for about 15 to 20 reps. If you start to feel some tension on your lower back then try place your hands under your butt to reduce stress. 


Bicycle Crunches

If you’re serious about working your entire abdominal area and you’re looking for a way to increase your abdominal workload then I highly recommend this exercise. This is done by crunching and twisting to one side while you simultaneously bring your knees of the opposite leg up toward your chest. Go back and forth in a cycling motion from side-to-side (15 to 20 times) to get the best results.


Glute Kickbacks

If you want to isolate your butt then don’t hesitate to execute glute kickbacks which also known as “donkey kicks”. You can do this by standing on all fours while wearing your ankle weights. Make it a point to line up your hands directly under your shoulders and make sure you place your knees directly under your hips. When you’re confident that your abdominals are contracted, lift your leg from the crease of your glutes. Do this for about 10-12 reps before you change sides. Stop once you feel like you’re overextending your hip or hyperextending your lower back. This will help prevent you from getting injuries.


Leg Extensions

If you want to focus and work your quadriceps and work one leg at a time without the need to use any machine then you can do this by sitting in a chair with your feet flat on the floor. Attached your desired weight to your ankles before you start. When you’re ready, raise your right foot off the floor and extend your leg straight in front of your body in a steady motion. Hold for around five seconds and go back to the starting position. Repeat the steps with the other leg after 10 to 12 reps. You can also alternate legs if that’s what you prefer as long as you keep your thighs still throughout.


Side Leg Raises

If you want to perform an exercise that can strengthen your hips, thighs and buttocks then you should do side leg raises more often.  Start by standing behind a sturdy chair with your feet slightly apart. Try to find that balance with the help of your right hand. After that, raise your left leg to the side in a sweeping motion. Make sure that the leg that you are standing on should be bent slightly while keeping your back straight and your toes facing forward. Switch sides after 10 to 12 repetitions.


That’s it for now. If you don’t own any ankle weights and you’re thinking of adding this product to your workouts then I recommend you to start small and work your way up. Heavier is not always better.  Slowly but surely works better! Also, don’t increase your frequency right away if you’re not too sure you can handle it. 


If you don’t own one yet then don’t hesitate to order here. (Available in 1, 2, 3, or 5-pound size.) 


Want to know how to choose the right size? Click here.

 

References:

https://woman.thenest.com/different-ways-doing-weighted-leg-extension-exercise-10571.html

https://www.self.com/story/ankle-weights-kate-hudson-leg-and-core-workouts

https://woman.thenest.com/ankle-weights-crunches-7920.html

https://woman.thenest.com/different-ways-doing-weighted-leg-extension-exercise-10571.html

https://www.livestrong.com/article/105510-exercises-using-ankle-weights/

https://www.shape.com/fitness/trends/ankle-weights-exercises-benefits-how-to-use

https://classpass.com/blog/2019/04/12/ankle-weights-explained/

https://livehealthy.chron.com/workouts-ankle-weights-glutes-2041.html

https://go4life.nia.nih.gov/exercise/side-leg-raise/



author

Reniel A.

Content Writer