Weighted clothing is a true innovation that can revolutionize the way you perform your regular exercises. The added resistance provided boosts your energy level and forces you to burn more calories and build more muscle mass. There are endless ways to integrate them to your daily exercises and we will present you five of the most interesting workout ideas that involve wearing ankle weights. Before starting, make sure you get your hands on the best ankle weight that you can use without putting your health at risk.
Why ankle weights?
Running or hitting the gym might be enough to maintain your physical condition and work your body in order to burn fat and obtain a sculptured figure. However, it might feel like you can do more so you need to spice your exercises with some additional gear like ankle weights. These are adjustable sacks of various weights that you can wrap around your legs to increase the pressure on your muscles. Thanks to the resistance they offer when moving your legs, your muscles will be forced to strain more with each step so you will burn more calories. You will also show improvements in the blood circulation that will be boosted from the extended effort. Leg weights can also be a form of strengthening your joints and recovering from an injury that has affected your legs. Overall, the greatest effect can be observed on the way your legs will look after a few sessions of exercising with weights.
However, wearing weights around the ankles while exercising can help you improve more than the condition of your legs. If you know which exercises to try, you will also be able to work your buttocks and the abs for a complete lower body workout. It’s a matter of knowing which are the exercises that can be improved with the addition of weight to your leg area.
1. Abs toning
With the ankle weights securely tied around your ankles, you can start toning your abs muscles with this simple exercise. Lie on the floor face up and place your palms on your sides on the floor while lifting the legs a few inches in the air. Raise both your legs to make a 90-degree angle with your body then lower your legs without touching the floor. It will be hard at the beginning because you will have to tense both your abs and legs but you will get the hang of it after a few times.
2. Butt lifting
If you want to have great buttocks and firm thighs, try this exercise with ankle weights. Stand on a mat on your palms and knees and raise your leg to your back while keeping the back straight. Lift it in the air as much as you can without bending your back then return to the start position and to the same with the other leg. This exercise, also known as donkey kicks, is very popular and works wonders for toning the buttocks.
3. Bicycle crunches
These are not regular crunches that only work your abs muscles but they also involve the majority of your leg muscle groups. To begin with, lay on a yoga mat with your hands behind your head and the hips bent at a 90-degree angle. Slightly lift your shoulders off the mat and bring your left knee to your right elbow then your right knee to your left elbow. The leg you don’t stretch should be kept straight and mid air without touching the mat. Alternate each leg for one minute.
4. Mountain climbing
Tighten your weights around your ankles and set yourself in a push-up position on the ground. While keeping your back straight and the butt down, retract your knees to your chest one at a time. Increase the speed and make sure you keep your back straight so that your back muscles, your abs, and your legs will be in tension. Repeat at high speed for one minute then take a 2-minute break and start again.
5. Knee tucking
For this exercise, you need to be seated, with your hands on the floor on your sides for support. Lean back slightly with your legs stretched out and crunch your knees inwards. Remain with your knees tucked in for a few seconds then stretch your legs again without touching the floor. Separate your legs in a V to increase the tension in your muscles. Repeat the movements 10 times. This is a great exercise for the glutes, the thighs, the biceps, and the calves but also for your abs that will be strained at all times, trying to maintain your legs in the air.