Ankle weights have become one of the most sought after accessories. It seems that they have become fashionable and it is true that they are highly recommended to work a little more on the inside of the legs, tone them or improve their strength and much more. Since they will add more effort in each movement we make. But beware, you should always be careful with the weight you put on them to avoid injury.
The truth is that they are very practical and with them you can exercise at home, easily. They are not indicated when we talk about aerobic disciplines that we all know how it can be to go for a run. So, if you bet on these weights, you will only have to do a routine like the one below and you will start to see great results sooner than you expect.
Ankle weights: Glute kick
One of the first exercises we can do is this. It is the so-called glute kick because to start, we will push back one leg as a kick. Of course, we will start from the quadruped position, holding ourselves with the palms of the hands on the floor, the arms outstretched and the back straight. The knees touch the ground and as we say, we will have to throw one leg back and then switch to the other. Remember that when you fold it again or when you pick it up, you can bring it to your chest to stretch it again. Do several repetitions with each leg.
Leg lift
It is true that an exercise like this has some other variations. You can do it standing up, leaning against a wall or simply lying down. If you opt for this last option you have to Lie on one side and support your body on the ground, helping your arm to stabilize yourself. It is time to raise the leg contrary, to then go down slowly. As in the previous exercise, it is convenient to perform several repetitions and then change sides. If you do it standing up, you have to be careful with your hips and body so that it does not shift. So, you will maintain a straight position and separate the leg you are working to one side, but without displacing any other part of your body as we mentioned.
Bulgarian squat
Lean a chair against the wall to keep it secure. Now turn your back to her and support the top of your foot, flexing your leg on the seat. The body is straight and the other leg, on which the weight is, also. To start with the squat we have to flex the leg that we have stretched but without the knee exceeding the toes. When you have done several push-ups with one leg, you should switch to the other.
Leg stretch
Another of the simplest options we have is this. We will simply lie down on a mat on our back. With the weights at the ankles, we will bend the knees to make a 90º angle.. Now we just have to stretch both legs up to flex them again. Sure at first it will cost you a bit but you can always do fewer repetitions.
abdominal
We couldn't pass up the opportunity to do some sit-ups with ankle weights. They are another of the great ideas to load the legs a little and tone them while we do the same with our abdomen. Hence, lying down as we were for the previous exercise, we flex our legs again at an angle of 90º. It is time to leave them elevated and we must also do the same with the body. Remember that the hands do not pull the neck at any time and we will not try to move forward, but the body will be the axis of this movement. A good routine to start your training!