Ankle weights are one of the most underrated pieces of exercise equipment on the market. People often think that they are just for people who want to get bulky muscles, but that is not the case at all! Ankle weights offer a variety of benefits that can help improve your fitness level. In this blog post, we will discuss the 11 incredible benefits of using ankle weights. Keep reading to learn more!
Contents
What Are Ankle Weights?
Ankle weights are small, weighted discs that are worn around the ankles during exercise. They come in a variety of sizes and weights, so you can choose the ones that best fit your needs. It is important to start with a lower weight and gradually increase it as you get stronger.
Ankle weights can be used for a variety of exercises, such as walking, running, lunges, and squats. They add resistance to your movements, which helps tone your muscles and improve your strength. According to research, using ankle weights can help you burn more calories and fat. It is also a great way to add variety to your workout routine.
One study found that people who wore ankle weights while walking burned up to 11% more calories than those who did not. Another study found that using ankle weights can help improve your balance and coordination. With all of these benefits, it is no wonder that ankle weights are becoming more popular among fitness enthusiasts!
If you are looking for a way to add resistance to your workout routine, then consider using ankle weights. They offer a variety of benefits that can help improve your fitness level. Give them a try and see for yourself!
11 Incredible Benefits Of Ankle Weights
If you’re looking for a way to add resistance to your workout routine, using ankle weights is a great option. They offer a variety of benefits that can help improve your fitness level. Here are 11 incredible benefits of using ankle weights:
Tone muscles
Ankle weights help tone your muscles by adding resistance to your movements. This is especially beneficial for exercises like walking, running, lunges, and squats. When your muscles have to work harder, they will become stronger and more defined. The area around your ankles will become toned and shapely with regular use of ankle weights. It is important to start with a lower weight and gradually increase it as you get stronger.
Burn more calories
Ankle weights can help you burn more calories and fat. This is because they add resistance to your movements, which causes your body to use more energy. One study found that people who wore ankle weights while walking burned up to 11% more calories than those who did not. When your body has to work harder, it will burn more calories, leading to weight loss and improved fitness in the long term.
Improve balance and coordination
Using ankle weights can also help improve your balance and coordination. This is because they challenge your stabilizer muscles, which are responsible for keeping you upright. It is important to choose a weight that is challenging but not too heavy. Start with smaller weights and gradually increase the amount of resistance as you get better at the exercises. Regular practice will help you improve your balance and coordination in no time!
Increase strength
Ankle weights can help increase your strength by adding resistance to your movements. This is beneficial for exercises like squats and lunges, which target the large muscles in your legs and buttocks. When these muscles have to work harder, they will become stronger and more defined. You will see an increase in your strength and endurance with regular use of ankle weights. All you need is a pair of comfortable shoes and you’re good to go!
Improve circulation
Ankle weights can also help improve circulation. This is because they massage your muscles and help to increase blood flow. This is beneficial for people who suffer from poor circulation or varicose veins. Massaging your muscles with ankle weights will help to improve circulation and reduce the appearance of varicose veins. It is important to choose a weight that is comfortable for you and to start slowly.
Reduce the risk of injury
Ankle weights can also help reduce the risk of injury. This is because they help to strengthen the muscles and ligaments around your joints. This is especially beneficial for people who are susceptible to injuries, such as runners and athletes. Stronger muscles and ligaments will help to protect your joints from injury. You will see a decrease in your risk of injury with regular use of ankle weights. It is important to warm up before using them and to start with a lower weight.
Enhance athletic performance
Ankle weights can also help enhance athletic performance. This is because they help to increase your speed, power, and endurance. They are especially beneficial for activities that require quick movements, such as tennis, basketball, and football. When your muscles have to work harder, you will see an improvement in your athletic performance. You will be able to run faster, jump higher, and be more agile with regular use of ankle weights. This will give you a competitive edge on the court or field.
Decrease stress levels
Ankle weights can also help decrease stress levels. This is because they help to relax your muscles and improve circulation. This is beneficial for people who suffer from stress and anxiety. When your muscles are relaxed, you will feel calmer and more collected. You will also see a decrease in your stress levels with regular use of ankle weights. It is important to choose a weight that is comfortable for you and to start slowly. You will see an improvement in your stress levels with the regular use of ankle weights.
Improve bone density
Ankle weights can also help improve bone density. This is because they help to stimulate the growth of new bone cells. This is beneficial for people who are at risk for osteoporosis. When your bones are strong, you will be less likely to suffer from fractures and breaks. You will see an improvement in your bone density with the regular use of ankle weights. You should always try to choose a weight you are most comfortable in. You need to make sure that you are using the weights correctly in order to see the best results.
Increase range of motion
Ankle weights can also help increase your range of motion. This is because they help to stretch and lengthen your muscles. This is beneficial for people who have tight muscles or who suffer from stiffness. When your muscles are stretched, you will be able to move more freely and with less pain. This will help you to perform your daily activities with ease. Just make sure to warm up before using them and to start with a lower weight. It will take some time to see the full effect of the ankle weights on your range of motion.
Better posture
Ankle weights can also help improve your posture. This is because they help to strengthen the muscles in your back and shoulders. This is beneficial for people who have poor posture. When your muscles are stronger, you will be able to sit and stand up straighter. This will help to improve your overall appearance and make you look more confident. In order to see the best results, it is important to use the weights regularly and to start with a lower weight. Also, make sure to focus on your posture while you are using the weights as well.
As you can see, there are many benefits to using ankle weights. If you are looking to tone your body and increase strength, they are a great option. Just make sure to warm up before using them and to start with a lower weight. Also, be sure to focus on your posture while you are using the weights in order to see the best results.
Ankle Weights Exercises
Here are a few exercises that you can do with ankle weights:
- Walking
- Jogging
- Skipping
- Running
- Lunges
- Squats
- Calf Raises
Other than these few, there are a plethora of exercises that can be done using ankle weights. It is best to experiment and see which ones work the best for you. Some of them are:
Single-leg glute bridge
Single-leg glute bridge is an excellent exercise to isolate and strengthen the glutes. This is a great move for those who want to improve their performance in sports that require a lot of hip extension, such as running, swimming, and football.
How to do it:
- Lie down on your back with feet flat on the floor and knees bent. Place the ankle weights around both ankles.
- Lift one leg off the ground and drive through the heel of the other foot to raise your hips off the ground.
- Extend your hips until your thighs and torso are in line with each other, then squeeze your glutes at the top of the move.
- Slowly lower back to the starting position and repeat on the other side.
Donkey kick
A donkey kick is a great move to tone the glutes and hamstrings. It also helps improve balance and coordination. You can use ankle weights to make the move more challenging.
How to do it:
- Start on all fours with the ankle weights around both ankles.
- Keeping your knee bent, lift your leg up towards the ceiling, keeping your hips square.
- Kick back until your leg is in line with your back, then squeeze your glutes at the top of the move.
- Slowly lower back to the starting position and repeat on the other side.
Hip abduction
Hip abduction is a great move to tone the outer thighs. This move also helps improve balance and coordination. It is important to use a lightweight when doing this move.
How to do it:
- Stand with your feet hip-width apart and the ankle weights around both ankles.
- Lift your leg out to the side, keeping your hips level.
- Squeeze your glutes at the top of the move and slowly lower back to the starting position.
- Repeat on the other side.
Clamshell
Clamshell is a great move to tone the inner thighs. This move also helps improve the range of motion in the hips. The muscles that are targeted in this move are the glutes, hip abductors, and core.
How to do it:
- Lie down on your side with both legs bent and the ankle weights around both ankles.
- Keeping your feet together, lift your top leg up towards the ceiling.
- Squeeze your glutes at the top of the move and slowly lower back to the starting position.
- Repeat on the other side.
Fire hydrant
The fire hydrant is a great move to tone the glutes and inner thighs. It focuses on the muscles in the hips and thighs. This move also helps improve balance and coordination.
How to do it:
- Start on all fours with the ankle weights around both ankles.
- Lift your leg up to the side, keeping your knee bent at a 90-degree angle.
- Squeeze your glutes at the top of the move and slowly lower back to the starting position.
- Repeat on the other side.
Lateral shuffle
The lateral shuffle is a great move to tone the glutes and inner thighs. It helps improve balance and coordination. This move also works the muscles in the hips and thighs.
How to do it:
- Stand with your feet hip-width apart and the ankle weights around both ankles.
- Step to the side with one leg, then quickly follow with the other leg.
- Continue shuffling side to side for the desired amount of time.
- To make the move more challenging, you can increase the weight of the ankle weights.
Prone hamstring curl
The prone hamstring curl is a great move to tone the hamstrings. It also helps improve the range of motion in the hips. The muscles that are targeted in this move are the glutes, hamstrings, and core.
How to do it:
- Lie down on your stomach with the ankle weights around both ankles.
- Keeping your knees bent, lift your legs up towards the ceiling.
- Squeeze your glutes at the top of the move and slowly lower back to the starting position.
- Repeat on the other side.
Reverse lunge with kickback
The reverse lunge with kickback is a great move to tone the glutes and thighs. The main muscles targeted in this move are the glutes, hamstrings, and quadriceps.
How to do it:
- Start by standing with your feet hip-width apart and the ankle weights around both ankles.
- Step back with one leg, then lower your body down into a lunge.
- As you step back up, kick your leg back and squeeze your glutes at the top of the move.
- Repeat on the other side.
Side-lying leg lift
The side-lying leg lift is a great move to tone the glutes and inner thighs. It helps improve the range of motion in the hips. The muscles that are targeted in this move are the glutes, hip abductors, and core.
How to do it:
- Lie down on your side with both legs bent and the ankle weights around both ankles.
- Lift your top leg up towards the ceiling, then lower it back down to the starting position.
- Repeat for the desired amount of time.
- To make the move more challenging, you can increase the weight of the ankle weights.
Step-up
The split squat is a great move to tone the glutes and thighs. It helps improve balance and coordination. The muscles that are targeted in this move are the quadriceps, hamstrings, and glutes.
How to do it:
- Start by standing with your feet hip-width apart and the ankle weights around both ankles.
- Step up with one leg, then lower your body down into a lunge.
- Push back up to the starting position and repeat on the other side.
- To make the move more challenging, you can increase the weight of the ankle weights.
One of the best ways to use ankle weights is to incorporate them into your regular workout routine. This way, you will be able to see the best results. If you are not sure how to do this, there are plenty of resources available online and in fitness magazines.
Ankle weights are a great way to tone your body and increase strength. There are many different ways to use ankle weights, and each one provides different benefits. Try incorporating some of these moves into your workout routine to see the best results.
Conclusion
Overall, ankle weights offer a ton of benefits that can help improve your strength, flexibility, and overall health. If you’re looking for a way to take your workout routine to the next level, consider giving them a try!
Always remember that safety comes first, so be sure to start slow and increase the weight gradually. And if you have any underlying health conditions, it’s always best to check with your doctor before starting any new fitness routine.
For more such workout tips, please check out Mantra Care. You can download their FitMantra App for a personalized workout routine and diet plan, based on your health goals. Online nutrition counseling is also available to help you make healthy food choices and achieve your fitness goals. With their expert guidance, you’ll be able to reach your fitness goals in no time!
