Hit your lower body and take your workout to the next level with a simple pair of ankle weights…
You may think of ankle weights as an ’80s fitness trend, but they are just as effective today as they were back then. Ankle weights may no longer be in the limelight but they haven’t lost their benefits, and will always have a place as a way to add more resistance to your training and to strengthen muscles. Easy to use, simply pop the weights around your ankles and perform your usual exercises as normal. This will help elevate your fitness routine. Not only are they highly versatile and easy to wear, but they also make muscles work so much harder while improving stamina and strength, too.
Ankle weights conveniently strap around your ankles, so you can perform a wide range of motion without worrying about having to hold, pick up or put down weights. So, strap them on and work through each of the following exercises in order. Do these moves in a circuit format, resting for 60-90 seconds after each round and aiming to complete three circuits in total. Then, take off the weights and cool down with some static stretching and meditation.
Squat with side-leg raise
Reps: 50 seconds
Works the entire lower body including the abductors (outer thighs), plus aids balance.
- Stand with your feet slightly wider than hip width apart. Shift your weight back and down into a squat (A). Make sure you can see your toes at the bottom of the squat.
- As you stand, press through your supporting leg and lift the opposite leg out to the side (B). Keep it straight and foot flexed, pushing energetically out through your heel.
- Put the leg down and bend back into a squat, then switch legs (C). Alternate sides with each rep.
Donkey Kicks
Reps: 40 seconds (each side)
Effective at working glutes, hamstrings, core and lower back
- Start in a tabletop position with your shoulders placed over your wrists and your hips stacked over your knees.
- Maintaining the 90-degree bend in your right knee, lift it up until it’s in line with your right hip (A). The sole of your right foot is facing the ceiling.
- Next, lift your right leg up an inch, squeezing your glutes and engaging your core (B). Lower your right leg down an inch, with control, and continue these small pulses up and down for 40 seconds.
- Switch legs and repeat on the other side.
Mountain Climber to Three-Legged Dog
Reps: 60 seconds (each side)
Stretches hamstrings, strengthens shoulders and tests core strength and balance
- Start on all-fours in a tabletop position, then lift your hips up and back, gently straightening your legs so you are in a downward dog pose.
- On an inhale, extend your left leg back up towards the ceiling by shifting your shoulders back and squeezing your glutes (A)
- On an exhale, pull your torso and shoulders forward into high plank (on your right leg only, B). Your shoulders should be stacked over your wrists and your hips square to the ground.
- Engage your core and imagine pushing the floor away from you to prevent your shoulders from sinking back into the shoulder joints. Hold and balance before pushing back into three-legged downward dog with your body balancing on your hands and one foot. Continue the flow for 60 seconds, then switch sides.
Toe taps
Reps: 40 seconds
Strengthens your deep core muscles and hip flexors
- Lie on your back and draw your knees up towards your chest so you are in a reverse table top position, with your hips and knees in alignment at a 90-degree angle (A).
- Making sure your lower back is pressed firmly into the ground throughout the move, slowly bring one foot down to tap the ground with your toe while keeping the other knee in position over your hips (B).
- As you bring the knee back up, use your abdominal muscles to draw the knees together.
- Repeat on the other side, keeping your pelvis aligned and lower back pressed into the ground. Continue to alternate.
Plank to Spider man
Reps: 30 seconds (each side)
Opens the hips while strengthening upper body, and improving focus and co-ordination
- Begin in a tabletop position, with your hands on the floor, slightly in front of your shoulders. On an inhale, extend your legs into a high plank position.
- On an exhale, shift your weight slightly forward while bending your right leg towards your right elbow.
- Pause, then extend your leg back into the plank position. Repeat the movement, then switch sides.
Scissor Abs
Reps: 40 seconds
Works your abs and core
- Lie on your back and raise your legs up off the ground. Making sure your spine is in a neutral position (no arch), tighten your ab muscles and lower your right leg towards the floor.
- Once lowered and hovering a few inches from the floor, pause for a second. Then, raise your right leg back to the starting position while lowering your left leg.
- Flutter your legs up and down for 40 seconds, whilst keeping your abs tight and lower back pressed into the floor.
