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The following article was published in our article directory on April 23, 2020.
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How the Best Ankle Weights Help in Your Workouts

Article Category: Advice

Author Name: Jake

You know that some well-placed extra weight around your ankles can elevate your workout to a whole new level. But how do you really use the best ankle weights for your workouts, and how do they actually contribute to your fitness? Read on to find out.

Benefits of Ankle Weights
One reason that makes ankle weights great for workouts is their versatility. You can bring them with you anywhere. Just strap them on as you travel. You can use them either on your wrists or your ankles as weights, in case you end up in a hotel without a gym.
When used properly, the best ankle weights can target muscles that weaken with prolonged idle time such as the glutes. The weights are also helpful in physical therapy settings such as when you have weak or injured hamstrings, or when you are experiencing knee issues.
They let you move freely and do movements that you can't perform using traditional weight equipment. This is crucial if you need to work on your hips since the ball joint moves in various directions. Even just by walking around with the weights on your feet can be quite beneficial. They add impact forces that help in maintaining bone density.

Using Ankle Weights Properly
When using the ankle weights for walking, make sure to keep them light – 3 to 5 lbs. tops. Adding more weight can affect your stride, and put unnecessary stress on your pelvis and lower back.
When doing specific exercises, you can wear 5 to 10 lb. (or less) ankle weights on each leg. Note that the appropriate weight varies from one person to another. You can tell if you have the perfect load for a particular exercise if the final two reps for each set are difficult to complete.

Sample Exercises Using the Best Ankle Weights
Following are some exercises that you can perform using ankle weights. Just secure a pair of weights around your ankles, and you're good to go!
Donkey Kicks – It's important that you can do a wide range of motions for every move without moving your spine or rotating your pelvis. By maintaining your core braced, you can make sure that your pelvis is stable.
Prone Leg Lifts – Using ankle weights can make many of the face down routines intended for the glutes a lot more effective. This is important, considering how a lot of people have weak glutes. Ankle weights are ideal for isolating and loading the glutes, without the need for the hamstrings to move a lot.
Side Leg Lifts – The ankle weights are great for enhancing the lateral glute work intensity. They activate the muscles in the gluteus medius region that tend to be weak, but are crucial for stabilizing the hips. Ankle weights are ideal for recalibrating the imbalance that usually causes knee problems. You can also flip over, then lie face-up. This leg lift position improves quad activity that is usually helpful in keeping the knees healthy.

Proper use of the best ankle weights not only improves your workout sessions. They also contribute to your total fitness.

Keywords: best ankle weights, best inversion table, dumbbell sets with racks, mini stepper

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