Ankle weights

Ankle Weight Exercises for Strong Legs

Ankle weights are excellent fitness equipment for people of all ages. They are not only simple to transport, but they also offer a convenient option to carry out strength training workouts everywhere.

There are several uses for ankle weights. Using them offers a little resistance for modest exercise and injury recovery.

Kinds of ankle weights

Secure The Velcro/Buckle

By pulling the velcro tight and encircling the ankle, you may adjust the ankle weight. If there is a buckle, insert the band and fasten it.

Wrap It Around The Ankle

Holding the ankle weight by the sides, lay it up against the front of your ankle, and wrap it around.

Inspect The Ankle Weight

Verify whether the velcro or buckle is broken. In case it is damaged, do not use it. Additionally, you may determine whether the weight is too low or hefty for your exercise.

Ankle Weight Exercise

Standing Single Leg Circle

With this workout, you’ll test your stability and balance while training your glutes, outer and inner thighs, lower abdominals, transverse abdominis, pecs, quads, and pelvic floor.

Start by putting your weight on your right heel while keeping your hands in a prayer position. To activate the right glute, your body should be slightly bent forward while you move your weight back. Stretch out your right leg to the side, your foot softly pointed. Without changing your body weight, you will rotate the leg counterclockwise. Repeat five to eight times, then change legs before moving in a different direction.

Standing Single Leg Glute Press

Your glutes, hamstrings, obliques, lower abdominals, transverse abdominis, pecs, quads, and pelvic floor will all be stimulated by this exercise. Additionally, it aids cardio and balance training.

Start by putting your weight on your right heel while keeping your hands in a prayer position. To activate the right glute, your body should be slightly bent forward while you move your weight back. Put your left leg parallel to the ground and flex your foot. Focusing on maintaining the spine neutral and avoiding tucking the pelvis, bend the right knee and pull it into your chest. Then, with your heel, push back behind you. Repeat on the opposite side after five to eight repetitions.

Side Plank Leg Lift

Learning to support movement with the core is one of the advantages. Drop your right hip to the floor to adjust.

Make sure your shoulder is stacked on top of the elbow while you support yourself on your right elbow. Your arm ought to be pointing to the left. Your right knee will be just in front of your torso in a side plank position with a raised hip. Tap the floor after raising your left leg without letting your shoulder or spine sag. Repeat on the opposite side after five to eight repetitions.

Squat and Lateral Leg Lift

Position your feet so that they are just broader than hip width. Return your weight to a squat. At the squat’s base, be sure you can see your toes. In order to propel energy out of your heel when you stand, press through the supporting leg and elevate the other leg while maintaining it straight and contracted. Lay the leg down and squat back down.

Side-Lying Leg Lift

By using ankle weights, this traditional leg exercise is made more difficult and targets the outer thigh, glutes, obliques, lower abdominals, transverse abdominis, triceps, and biceps.

Make sure you are raised through the core and not elevating your shoulder towards your ear as you support yourself on your right shoulder. For support, bury your head in your right hand. Don’t put too much weight on your left hand, which is on the floor for support as well. You should have a neutral and raised spine. The bent knee should be just in front of your torso and your right hip should be flat on the floor. Align your spine by extending your left leg. Do a little raise up to the ceiling after bringing your knee up to your chest and letting it fall back out. Repeat on the opposite side after five to eight repetitions.

Planking Twisted Chest Opener

Your inner thigh, outer thigh, glutes, lats, lower abdominals, and shoulder girdle will all benefit from this opening and relaxing exercise. Cardio, chest and hip opening, spinal twisting to relieve tension and strain, and a full-body relaxation are some of the advantages.

Start off in a complete plank position with a neutral pelvis and a back raise. Your feet and hips ought to be parallel. Cross the right side of your body below your left knee, flex your left foot, and lower your left knee to the ground. Put your weight on your left arm, extend your right arm toward the sky, and flex your right foot on the ground. Take the left knee back towards the chest and stretch your arms out into a plank posture to start the exercise again. Rotate your upper body back towards the floor. Repeat on the opposite side five to eight times, switching to the child’s stance in between.

Knee To Chest Plank

The knee to chest plank with ankle weights is a multi-muscle workout with an aerobic component that works your glutes, hamstrings, obliques, transverse abdominis, pelvic floor, and shoulder girdle (lats, deltoids, and rhomboids).

Hip distance should separate your feet. Return the left foot to the ground while bringing your left knee up to your chest and extending it behind you. Take the child’s posture after five to eight repetitions, then repeat on the opposite side.

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Make sure your lower back is parallel to the ground (this is crucial!). For additional inner-thigh training, Simeone advises turning your legs out—heels together, toes apart.

Your arms should be at your sides while you lay on your back. Lift your head and shoulder blades off the floor while angling your legs at a 45-degree angle. Maintaining a straight line, cross your legs over one another at the inner thighs, working your lower abs each time. Maintain strong, long arms that feel nearly like you are slapping water.

Single Leg Crossover

This workout is great for practically all of your body’s major muscle groups. “It will hit your lats, triceps, obliques, transverse abdominis, inner thigh, outer thigh, glutes, and pelvic floor,” claims Bartha. Finding stability in the core, expanding the hips, supporting the spine, and strengthening are some of the advantages.

Begin on all fours with a neutral pelvis, hands and knees behind your shoulders, and hands and knees beneath your hips. Lean back and extend your left leg, lightly pointing the toe. Tap your left foot to the left side of your body, cross over to the right side of your body, and then rotate internally while keeping your hips square to the floor. Repeat on the opposite side after five to eight repetitions.

Forearm Single-Leg Bicycle

Your glutes, outer thighs, lower abdominals, obliques, hamstrings, triceps, and pelvic floor will all be worked out by the forearm single-leg bicycle. Hip opening, spinal decompression, and core strengthening are advantages of this workout.

On your left hand and right elbow, support yourself. Your right arm ought to be stacked precisely on top of your right shoulder, pointing toward your body. Your elbow should be slightly bent while your left arm should be on the floor. Your spine is slightly twisted to the left, and your shoulders are being dragged away from your ears. Focus on maintaining a neutral spine throughout the whole exercise while you extend your left leg. Swoop your left leg forward, bending the knee as you do so. Next, swoop your leg back to the center while leaning slightly to the right. It should resemble a single-leg bicycle. Repeat on the opposite side after five to eight repetitions.

Knee to Elbow

Similar to the first exercise, although this time the emphasis is on your obliques. Your legs should be roughly hip width apart when you stand. Lift your left arm over your head and shift your weight to your left leg. At the same time that you drop your elbow to meet your knee, drive your right knee up toward your left side of the body. Continue with the opposite leg. To really benefit from this technique, move your elbow past your thigh.

Forearm Bent Knee Hip Opener

Your glutes, outer thighs, lower abdominals, obliques, lats, and pelvic floor will all be worked during this exercise. This exercise has several advantages, including strengthening the core, expanding the hips, and relaxing any tension in the spine.

Put your hands and elbows in a goal post posture on the ground. Your supporting knee should be just beneath your hip, and your shoulders should be squarely above your elbows. With your left leg up and your knee bent, externally rotate your hip in the direction of the ceiling. There shouldn’t be any tucking or arching in your spine. While keeping your hips slightly twisted to the left and upward, your upper body should be square to the floor. Draw your left knee into your chest while maintaining your balance, then take a little step back with it. Then, swap sides after five to eight repetitions.

High Skips

This aerobic exercise concentrates on the core. The movement is started by the lower abs, which also help to build leg strength.

Using your lower abs, jump onto one leg while keeping your other knee close to your chest as you stand with your legs around hip-width apart. Swing your arms; your knee and the opposing arm should rise simultaneously. Change legs.

Benefits of Ankle Weights

Ankle weights are small, portable, and adaptable, and adding weights to your workout is a fantastic additional challenge. You may move freely without worrying about having to hold, pick up, put down, or chase after loose dumbbells or other weights thanks to the practical straps that simply go around your ankles (or wrists).

According to Benner, if utilized properly, they can aid in strengthening your glutes, quadriceps, and calves. Additionally, they can provide extra resistance to your exercises and make you realize how crucial proper body alignment is when doing particular activities.

Bottom Line

One of the finest methods to increase resistance in your workout is using ankle weight movements. They provide a variety of options for strength and toning exercises. These workouts can help you work out harder and burn more calories. They also save time. Additionally, using ankle weights can help you extend the range of motion in your feet and ankles, enhancing coordination, balance, and flexibility while lowering the risk of injury. You may improve your exercise regimen by including ankle weights in your routines.

Simply fasten the weights to your wrists or ankles to work your entire body without having to bother about lifting them up or holding them steady. Start with lesser ankle weights as a precaution. In the beginning, it is also important to work with a qualified trainer. If you have a past injury, surgery, or medical condition history, be sure to see your doctor.

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