There has not been much research conducted on the effect of exercise with ankle weights, but fit-tubers (fitness Youtubers) have adopted several exercises with ankle weights to increase leg strength and grow the glute muscles.
However, what needs to be understood here is that ankle weights used alone in workouts will not get you drastic results. They must be done in unison with some other movement, be it in a strength training workout or a Pilates workout.
Most ankle weights in the fitness industry are sandbags containing Velcro straps that you can tie around your ankles before starting a workout. When it comes to ankle weights, 1kg ones are the most used by gyms and at home by people.
The ankle weights should not be more than 2% of your body fat; otherwise, you will end up injuring yourself in the process. Using a fitness tool for a longer period than recommended willinjure you gruesomely.
A primal ankle weight benefit is the clinical significance of ankle weights that older people with medical conditions now recognize and use. After a certain age, most adults suffer from knee and leg joint pains. Ankle weights have proven to provide them with a gait while walking.
A study states that using an ankle weight of 0.5%, 1%, and 1.5% of a subject’s body mass improves their knee positioning at a faster rate than when not provided with resistance.
Additionally, in clinical terms, ankle weights are also used as a balancing device for people who suffered a recent stroke or otherwise because of inherent nerve issues that cause a strain on their balance in the first place.
The rehabilitation exercise requires the ankle weight to be 3-5% of the person’s body fat level to practice balance. Without the much-needed resistance, the balance will not be restored at once.
Apart from this, ankle weights serve as a great addition to your workout routines daily.
However, before diving in, you must understand how to use ankle weights the right way to escape any unwanted injuries throughout your fitness journey.
The most important part to remember is to use the ankle weight only 3-4 times a week and not more than that. It is not a device to be used daily and does you more harm than good if instructions are not followed.
Here are some exercises you can incorporate into your workout routines with the help of ankle weights:
Lying Side Leg Raises
- With your bottom elbow and upper arm on the ground, support your head with your hand, and bend your bottom leg to 90 degrees for stability.
- Keep the leg above straight, lift it to a comfortable position, and squeeze your glutes.
- Lower your leg.
- Repeat it on the same leg ten times before switching to the other.
- Repeat three times on both legs to feel the burn.
Single-Leg Glute Bridge
- Use a lower weight for this workout since it is tough.
- Lie on your back with both knees at a 90-degree angle from the ground.
- Lift one leg outstretched with the other firmly planted to the ground.
- Tighten your core, take a breath and lift your hips off the ground. Squeeze at the top before lowering it back down.
- Repeat ten times before switching.
- Repeat on both legs three times through.
You can buy ankle weights from the Cube Club, which can be used as wrist and ankle weights. These are called cube cuffs and are weighted straps for your ankle and wrist and provide a comfortable resistance to shed some extra kilos. The Velcro straps are elastic and fit every size.
Additionally, the material is baby soft, so there are no harsh encounters with your skin. Made from recycled stainless steel and soft to the touch, these cube cuffs are sweatproof, so you won’t have to keep washing them.
Get your hands on these now and have a sweat-worthy workout experience!