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What are Different Types of Ankle Weights Exercises?

Matthew F.
Matthew F.

Ankle weights are a popular strengthening accessory for fitness-minded athletes and exercisers. There are a variety of lifts and routines that can be followed using weights, including leg lifts and raises. Adding ankle weights to cardiovascular (cardio) or aerobic routines can also promote leg toning. The exercises may also help to alleviate joint pain.

Among the most popular ankle weights exercises are abdominal exercises. These can be done in the form of hanging leg raises and leg lifts. During the hanging leg raise, the exerciser holds her upper body up from a push up and dip bar, and uses her abdominals to lift her legs into the air. This can be done with the legs straight for greater difficulty, or with knees bent to ease the movement. Leg lifts are performed lying on the ground and involve raising the legs from a flat position until they are extended into the air.

Certain ankle weight exercises may help reduce hip joint pain by strengthening and stretching the hips.
Certain ankle weight exercises may help reduce hip joint pain by strengthening and stretching the hips.

During cardio routines, ankle weights exercises can be done by simply adding the weights to the ankles and performing the exercises as normal. The best results can be seen by using the weights while walking, running, or running backward. They can also be used to a lesser degree while bicycling, using a stationary bike, or using an elliptical machine.

Leg lifts are performed lying on the ground, and involve raising the legs from a flat position until they are extended into the air.
Leg lifts are performed lying on the ground, and involve raising the legs from a flat position until they are extended into the air.

Another popular way of performing ankle weights exercises is during aerobic activity, such as step aerobics, stretching routines, and different leg lifting exercises. It is possible to help to reduce back, ankle, and hip joint pain with ankle weights by doing one simple exercise. This exercise is done by lying on the side of the body, with one leg on top of the other. The legs are kept straight, extended downward, while one leg is lifted into the air. The extra weight for the ankle weights will help to stretch and strengthen the hips and other joints extending downwards.

Ankle weights can be used in leg-raise exercises that strengthen the abdominals.
Ankle weights can be used in leg-raise exercises that strengthen the abdominals.

Knee extensions are another popular type of ankle weights exercise that can help to strengthen the legs. This exercise is performed sitting down, with the back upright and the legs bent at the knees, which should not reach the ground. The leg is the straightened, lifting the ankle into the air. This, among other ankle weights exercises, is a popular way to strengthen the joints and muscles of the lower body.

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    • Certain ankle weight exercises may help reduce hip joint pain by strengthening and stretching the hips.
      By: videodoctor
      Certain ankle weight exercises may help reduce hip joint pain by strengthening and stretching the hips.
    • Leg lifts are performed lying on the ground, and involve raising the legs from a flat position until they are extended into the air.
      By: Gabriel Blaj
      Leg lifts are performed lying on the ground, and involve raising the legs from a flat position until they are extended into the air.
    • Ankle weights can be used in leg-raise exercises that strengthen the abdominals.
      By: chaoss
      Ankle weights can be used in leg-raise exercises that strengthen the abdominals.
    • Some people like to incorporated ankle weight exercises with step aerobics routines.
      By: .shock
      Some people like to incorporated ankle weight exercises with step aerobics routines.
    • Side leg raises -- with or without ankle weights -- increase range of motion and work several muscle groups, including those of the buttocks and hips.
      By: Lisa F. Young
      Side leg raises -- with or without ankle weights -- increase range of motion and work several muscle groups, including those of the buttocks and hips.
    • Ankle weight exercises may help reduce back pain.
      By: Paul Hakimata
      Ankle weight exercises may help reduce back pain.