Ankle weights are a resistance-training device that can be incorporated into your exercise routine to help tone your leg muscles. Safety concerns about ankle weights may mean they are not suitable for all exercise types, however. Being aware of what exercises you should not perform while wearing ankle weights can help you to exercise with less chance of injury.
Ankle Weight Uses
Ankle weights can act as dumbbells for your legs. They are used to add resistance when you exercise. When you add weight to your legs, your muscles must work harder to lift them, which helps you to build muscle. However, it is important not to wear ankle weights that are too heavy, because this can place strain on your joints.
Knee Flexions
Knee flexions help to strengthen your legs and involve using ankle weights. To perform flexions, wrap 1- to 2-lb. ankle weights around your ankles, and stand behind a stable chair. Bend your lower leg at the knee and lift it until it is parallel to the floor. Hold this leg lift for one second, then lower to your starting position. Repeat the exercise eight to 15 times, then do it with the opposite leg. Rest for 30 seconds, then repeat on each leg.
Hip Flexion
Hip flexion helps to tone the muscles in your hips and thighs. Place ankle weights around your ankles and stand with your feet hip-width apart and your hands resting on a sturdy chair in front of you. Stand as far away from the chair as possible without losing your balance.
Slowly lift your left knee off the ground, bringing it to hip height. Do not bend your back at your waist or hips, however. Hold the position for one second, then lower your leg to your starting position. Repeat eight to 15 times, then repeat on the right leg. Rest for 30 seconds, then repeat on each leg.
Misconception
While ankle weights may be useful for resistance-training exercises, they are not generally recommended for wear when walking or jogging. Ankle weights may place too much strain on your ankle joints, knees and legs. Instead of using ankle weights, try walking at a faster pace or walking up and down hills that challenge your legs.
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