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4 Ankle Weights Exercises You Can Do At Home

Ankle Weights Exercises

Ankle Weights Exercises

Ankle Weights Exercises are great fitness equipment pieces you can use to tone your muscles and bones, strengthen your body, improve your balance and even lose some weight. Many men and women perform ankle weights exercises in the comfort of their homes to improve posture and engage in useful training. The results are more than beneficial for your body and health provided if you do them correctly. Let’s take a look today at four ankle weights exercises you can do at home and enjoy a healthy workout.

Leg Lift Ankle Weights Exercises

Ankle weights are commonly associated with leg exercises, so this should be the first type of exercise to try if you are not familiar with this type of training. Get a high-quality adjustable ankle / wrist set of weights and start from a face-up position on the floor. Lifting your legs in series of 15 to 20 alternative reps builds your abs and leg muscles while strengthening your body core. This exercise shouldn’t put pressure on your lower back, but if you have back problems and feel pain or discomfort, place your hands under your butt.

Kickback Exercises

Such exercises are excellent to build your glutes and work your butt and legs, with added benefits on your core muscles. Sit on the floor leaning on your hands and knees (with your arms lined up in a parallel and straight position under your shoulders and your knees placed under your hips). Start kicking back one leg after the other and make sure you squeeze the butt and repeat the motion 10 to 15 times per leg.

Bicycle Exercises

Bicycle crunches are best done facing up the ceiling while resting on the floor. They work your entire abdominal area with the added benefit of working your leg muscles in the process. It is a good exercise for losing belly and hips fat. If you train for some endurance sports trials, such as a marathon or a cycling contest, you can rest assured these ankle weights exercises will get you in shape much faster. Keep in mind that you should place your hands on the sides of your head and lift your legs while keeping your knees bent to a 90 degrees position.


Not alien abductions but side leg raises! They help you work your side glutes and your hips. The exercise requires that you raise each leg to the side in a sweeping motion. In case you can’t preserve your balance, you should use a chair to hold on to. Perform a series of 10 to 15 side leg raises and then switch to the other leg.

We said you should get a set of weights that are adjustable for both ankle and wrist exercises. This 2-in-1 type of product can save you a lot of training time and money if it is high quality and versatile enough. Wrist exercises, just as ankle weights exercises for legs have plenty of benefits on working all your arms’ muscle groups, shoulders, chest, and back.

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