ankle Weights: benefit, harm and how to choose the + 20 exercises with weights

Ankle weights are special cuffs with sewn goods, which are placed on the ankle and give extra load while performing different exercises. With ankle weights you can perform strength exercises for legs (lunges, squats, swings and leg lifts while standing and lying down)and cardio exercises (quick walking, running, jumping).

Most often the weights the girls use to pump up the buttocks and to work on problem areas of the feet. But for men, this inventory might also like. We offer you the most complete guide to weights: benefit, harm, cost, how much weight to choose, characteristics and types, as well as an excellent selection of exercises with ankle weights with ready-made exercise plan.

For an effective workout legs look also another very effective home inventory: fitness bands. They will be a great addition to the weighting for the feet.

General information on ankle weights

Ankle weights are worn on the legs during exercise, and due to additional load there is an increase in muscle load and complexity classes. Most often, these cuffs are used in training for legs and glutes and cardio workouts, less workouts to the press. The weights are convenient and compact sports equipment, so they are very common in training for the home environment.

How to apply the ankle weights?

• For those who want to work hard to strengthen and tone the muscles of the thighs and buttocks
• For those who want to improve the efficiency of the cardio and increase calorie burning.
• Those involved in combat sports and martial arts and wants to increase the force of impact.
• Those who are into running – ankle weights will help strengthen the load.
• Those who do not play sports, but walks a lot and wants to combine Hiking and fitness.
• Those who do interval training at home and video workouts that use weights.

To acquire the weights can be the online stores that spetsializiruyutsya on the sale of various sports equipment for home workouts. Usually cuffs are filled with any loose component or metal plates.

The weight of the weights, typically from 0.5 to 5 kg. Weight weighting more than 5 kg to buy is not recommended, it could put too much pressure on the joint and ligamentous apparatus. In sports stores you can find options of ankle weights where the weight is with the help of increase and decrease of the load of the cuffs.

The use of ankle weights

Ankle weights is not the most popular sports equipment when compared with we are more used to dumbbells, a barbell, a fitball and an expander. Let’s understand, whether so it is necessary for training? What is the benefit of regular training with ankle weights:

1. Ankle weights promote weight loss. Additional weight increases the stress, which means you burn more calories per workout and reduce body fat.
2. Due to the weights you are working to increase stamina, strengthen the heart muscle and development of the cardiovascular system.
3. Ankle weights tone the muscles and make your body more relief through the use of additional weight. This will help you to get rid of problem areas, especially on the thighs and buttocks.
4. Using ankle weights is very easy to complicate any cardiovascular exercise, including walking, running, dancing, jumping. You don’t have to constantly increase the speed or duration of the cardio sessions just use the cuff with the load. Some even use weights while you are swimming.
5. With weights you can vary your workouts and include in the work additional muscle groups. They will serve you not only in the classic cardio and strength training, but also in Pilates, yoga, kallanetika, barnich training.
6. With ankle weights you will be able to work on the formation of elastic buttocks and shapely legs without lunges and squats, which are traumatic enough exercise. For example, with such exercises as leg lifts is very difficult to increase the load by using a dumbbell. In this case, you will be very useful cuffs weight:

As a result of regular training with weights you will notice the development of your speed, strength and endurance. The extra weight gives excellent load gluteal muscles and muscles of the thighs, so it is perfect equipment for those who want to engage with the emphasis on lower body. However, ankle weights are not as harmless as they seem at first glance.

Disadvantages and dangers of ankle weights:

• Ankle weights provide the load on the ankle and increasing pressure on the ankle, so you run the risk of injury during training.
• The ankle area has virtually no muscles and can’t handle more weight, so you will not be able to constantly increase the weight of the weights, even if the core muscles of your body will be ready.
• Various studies show that frequent walking and running with weights can cause a variety of leg injuries or problems with joints and tendons.
• The weights also put pressure on the hip and knee joints, so do not just take a lot of weight cuffs.

Your muscles, joints and tendons need to rest, so avoid prolonged use of the ankle weights, especially if you have a weak joints, or have in the past been limb injuries. In addition, try to increase the weight of the weighting gradually, starting from the minimum (0,5-1kg), even if you are an experienced athlete.

Also stress that ankle weights are used to strengthen and tone muscles, and burning calories and fat. Do not expect that such sports equipment will be your good helper in lean muscle growth. For such purposes it is better to use free weights and exercise machines.

Contraindications for exercises with ankle weights

• Limb injuries
• Varicose veins
• The problem of joints
• Recent surgery
• The presence of kidney stone diseases
• Cardiovascular disease
• A big overweight

20 exercises with ankle weights

We offer you a selection of exercises with ankle weights. Here are popular exercises, but you can use the weights in almost every exercise. Perhaps with the exception of exercises for the upper body (in this case, you can put cuffs on his hands).

For the cardio exercise use weight weight 0.5-1 kg. For exercises for thighs, buttocks and press first use weight 1-1. 5 kg, but you can gradually increase the load up to 3-4 kg.

Cardio exercises

1. Running with high knee lift

2. Burpee

3. Climber

4. Jump squat

You can do almost any cardio exercise with weights, so it’s functional inventory. For a larger selection of exercises must see: the Best selection of cardio exercise + lesson plans.

Exercises for thighs and buttocks standing

1. Abduction feet to the side

2. Abduction legs back

3. The abstraction bent legs back

4. Diagonal leg lift

5. Straighten the leg while standing

Exercises for thighs and buttocks on the floor

1. Leg lift for your butt

2. Foot

3. Abduction feet to the side on all fours

4. Straightening the legs on all fours

5. Foot with dual touch

6. Leg lift in downward dog

See also:

• How to clean breeches on the thighs? Top 30 exercises for outer thigh!
• Top 30 exercises for inner thigh + ready-made lesson plan

Exercises for the abdomen (the muscles of the legs also work)

1. Bike

2. Scissors

3. The circular motion of the feet

4. Reverse crunches

5. Star

Thanks for the gifs youtube channels: FITspiration, The Live Fit Girl.

The lesson plan with the ankle weights

Of these exercises you can make a complete workout for the entire body. Offer you about the plan, you can always adjust on your own. Start your workout with cardio exercises and then go to the exercises for problem areas:

• Cardio exercise: repeat the exercise in the range of 2 according to the scheme of 30 seconds of exercise, 15 seconds rest, rest between rounds 1 minute.
• Exercises for thighs and buttocks: choose 5-6 different exercises that are performed every 15-20 repetitions on both legs at once.
• Abdominal exercises: repeat each exercise for 15-20 reps in 1 round.

Types of ankle weights and what weight to choose

There are two main types of ankle weights: lamellar and bulk. The period of operation of plate weights are usually more than bulk, but their cost is higher. The price of ankle weights also affects the material, weight, type of filler manufacturer. Usually in the online stores ankle weights are much cheaper, than in usual sports shops.

Bulk the weights are small pouches of tissue that is filled with sand, metal shavings or other loose material. The stronger the material from which cuff is manufactured, the more expensive the inventory. The cost of one pair of bulk weights of 1 kg in average, varies from 500 to 1000 depending on the manufacturer. The disadvantage of these weights is the inability weight gain.

In plate weights for legs as goods are used iron plates. They are inserted into special pockets that are sewn onto thick canvas cloth. Typically, the weight plate weights can be adjusted by inserting additional metal plate, which is very convenient for classes. The cost of one pair of plate weights per 1 kg on average varies from 1000 to 2000 rubles.

Small weights can be used for hands. Just remember that the joints and ligaments in the wrist are very fragile, so increase the weight gradually. There are also special weights for arms in the form of cuffs or gloves and the weights for the bark in the form of a belt or vest.

Cost weights for legs in the online stores:

What weight ankle weights should I choose?

Ankle weights — this is the inventory, the weight of which should add gradually, in any case not boosting. Even if you have been exercising with weights, do not rush to take the weights of 4-5 kg. the fact that your joints and ligaments may not be ready for such a load. So, start with small weights and as you strengthen the muscles, increase the weight cuffs 0,5-1 kg (not more!).

For cardio workouts, running, walking beginners can buy weights weighing 0.5-1 kg, more experienced working on 1-2 kg. Ankle weights weighing more than 3 kg for cardio training is not recommended.

For strength exercises for legs and glutes can take more weight. Girls recommended weight: 1-2 kg for beginners, 2-3 kg for the experienced student. Men: kg 2-3 for beginners, 3-4 kg for the experienced student.

Ideally it is better to buy several cuffs of different weights, but if you have no such possibility, then adhere to the recommendations above. You can do ankle weights independently at home. Take regular fabric, sew it or tie elastic bands, pre-filled with sand or rice.

Reviews of ankle weights from our subscribers

Vika

I have a few years practicing at home, beginning on maternity leave and couldn’t stop)) has Lost 13 kg and now I weigh 52 kg. I Bought ankle weights a year after school. First, a special need for them was not cost free weights. But then I saw an interesting video for buttocks, where exercises are performed with weights and decided to purchase. I bought 2 pairs: 1 kg and 2 kg. Very happy, training with them and really diversified, plus the buttocks and the hips well tightened. I don’t do cardio with weights (shore joints), only different swings and leg lifts, but the effect is very noticeable.

Marina

Always finish training in the gym exercises with ankle weights. With them I was introduced by my trainer when I first started, and I am very grateful. With weights (well, and regular exercise and proper nutrition, of course) pulled up and a press and buttocks. If I worked at home, would have bought home.

Olga

The first time drew attention to the weights in instagram of a girl, she showed exercises for the legs. Too lit up to buy – I’m a pear, the bottom is too flabby, I wanted to work on it at home. Now train regularly, doing cardio, and exercises on the floor with the weights. Sometimes I take him walking with the dog is also good exercise. I like, would recommend. I use the weight of the weights 1 kg, but I feel that it is time to add weight.

Anna

I did not buy weights, decide to do it yourself. I bought denim material, cut in the form of a pocket, stuffed them with rice in bags, sewed a square, then between them and attached Velcro. I’ve got a 1.25 kg weight. But I just started, then add another.

Workouts with ankle weights: video

1. Training with weights in the Russian language (25 minutes)

2. Training with weights for buttocks (10 minutes)

3. Training with weights for buttocks (15 minutes)

4. Training with weights for buttocks (10 minutes)

5. Training with weights for buttocks (10 minutes)

6. Training with weights for buttocks (35 minutes)

See also:

• Top 25 exercises for buttocks and legs without squats, lunges and jumps
• TABATA training: 10 ready-made exercises for weight loss
• Core muscles: what is it, why needed, exercise + lesson plan