What Are Good Uses for Ankle Weights?

Wearing ankle weights is an excellent way to tone leg muscles during exercise. These weights are sold in size increments from 1 lb. to 20 lbs. The latter weight is for individuals who are already very fit. If you are a beginner, you should start out with 1- to 2-lb. ankle weights. You can upgrade as you become more fit.

  1. Features

    • Most ankle weights attach with adjustable Velcro straps. Individual pouches distribute the weight evenly around the ankle. These compartments hold heavy materials, such as sand. Some ankle weights are made to allow removal of some of the weight.

      There are also non-Velcro ankle weights that slip onto the ankle. These usually have elastic on the sides so that one size fits all.

    Leg Lifts

    • Ankle weights can increase the effectiveness of leg lifts. Strap the weights securely to your ankles and do your leg exercises as you normally would, only go slower to prevent injury. For example, for side leg lifts on the floor, lie down on your left side, propping your head on your hand. Lift your right leg up slowly and then back down. Do as many sets of these as you can and then turn to your other side. The extra weight from the ankle weight will increase the muscle-building, and calorie-burning, power of this workout.

    Knee Lifts

    • Knee lifts condition the muscles around the knees and the tops of the thighs. These lifts also help develop balance. After securing ankle weights to your ankles, stand with your legs approximately shoulder length apart. Lift one bent knee up slowly, hold it at a right angle to your body for one breath. Do five or more repetitions with the same leg before switching to the other leg.

    Walking

    • Ankle weights increase the work your muscles must perform during a normal walk. Wear them during your walk, as long as it is comfortable to do so. Do not do this unless you are used to walking and are fit, however. Ankle weights can strain tendons and muscles.

    Swimming

    • Waterproof ankle weights can help condition your legs during swimming. These should only be used by those who are already excellent swimmers, however.

    Chin-Ups

    • Weights, such as ankle weights, added to the lower part of the body, make chin-ups and pull-ups more strenuous. Use these if you want to build arm muscles more quickly--or if you are getting bored with your regular fitness routine and need a challenge.

    Considerations

    • Start with light weights (2 lbs.) and work your way up. It's easier to pull muscles or tendons in the legs, knees and ankles while wearing these, so take things slowly.

      Velcro straps may come loose suddenly. Make sure they are securely fastened before you begin your exercises.

      You can also use ankle weights as hand weights. If they are the foldable type, fold them as tightly as possible and use them as you would dumbbells. Some ankle weights are meant to double as wrist weights, but even those that aren't can be used this way.

      If you have well-conditioned legs, you can wear ankle weights while jogging--this is not recommended for beginning or intermediate-level fitness programs, however. The weights put a strain on the knees and ankles and can cause damage.