SPRING might be around the corner, but it’s still pretty cold and grey out there.
So an at-home workout is definitely more appealing than schlepping it to the gym, right?
They intensify lower body workouts, which you can do at home[/caption]
But to step your living room exercise up a notch, it’s time to give ankle weights a try.
These are specially made to strap around the ankles, so that when you move your legs, there’s an added layer of resistance.
A study published in the Journal of Taibah University Medical Sciences found that those who wore ankle weights for 20 minutes, three days a week, showed significant improvements in their waist circumference, body fat percentage and muscle growth.
While they can be used in the gym, Dominika Blonska, personal trainer, nutrition coach and founder of Define By Dom, reckons ankle weights are an ideal piece of at-home equipment.
“Adding resistance in the form of ankle weights helps to strengthen the muscles in the lower body, including the glutes, hamstrings, quads and hip flexors (the group of muscles in the front of your upper thigh),” she says.
This is important for everyone, but particularly those heading into middle age.
From the age of 30, you naturally start to lose muscle mass – a gradual decline of about three to five per cent per decade, according to Harvard Health.
Resistance training is a good way to avoid this, Dominika says.
Plus, more muscle means a higher calorie burn, even at rest – so a double win if you’re trying to lose weight.
A stronger lower body also helps to make everyday movement more comfortable.
And if that wasn’t enough, it can help with posture and reduce or even avoid back pain.
Dominika adds: “Using ankle weights as resistance also helps to reduce the risk of future injuries as it strengthens any weak areas in your lower body.
“Movements such as leg raises, donkey kicks and flutter kicks, using the ankle weights, force your core to work hard to stabilise your movements too.”
Slow each movement down and make sure you maintain control
Dominika Blonska
You could even try wearing ankle weights while walking to make your daily strolls a little harder.
“Ankle weights add intensity to walking, running and even aerobic workouts,” Dominika says.
“They increase your heart rate and also the number of calories you burn.”
Hailey Bieber is a fan of ankle weights for ramping up her workouts[/caption]
Kate Hudson has also sported a pair while doing reformer Pilates[/caption]
They also have the showbiz seal of approval.
Hailey Bieber, 28, Maya Jama, 30, Kate Hudson, 45, and Selena Gomez, 32, have all shared their love of the gadgets.
Keen to give your lower body a workout with a pair of ankle weights?
Here, Dominika shares her top five ankle weight exercises that will work your legs, glutes and core.
1. Standing leg raises
3 sets of 12 reps on each leg
To work your quads, hip flexors and glutes, stand tall and lift one leg straight in front of you, then return it to the starting position.
Then, lift the same leg out to the side, controlling the movement by moving slowly.
Return this leg to the starting position and go again on the other side.
You might need to hold onto something for support during this exercise.
2. Donkey kicks
3 sets of 15 reps on each leg
Get onto all-fours with your knees under your hips and hands directly under your shoulders.
Keep a flat back as you lift one leg up towards the ceiling, maintaining a 90-degree knee bend in that leg.
Squeeze your glute at the top, then lower your leg back down slowly.
Complete your reps on one leg before swapping sides.
3. Fire hydrants
3 sets of 15 reps on each leg
This move will target your glutes and also your outer thighs.
Stay in your all-fours position, then lift one knee out to the side while keeping your hips still and your back flat.
Then, lower back down with control.
Complete all reps on one side before swapping legs.
Which ankle weights are best?
ANKLE weights are available everywhere – from Amazon to specialist fitness shops.
They also vary hugely in price, starting at around a fiver, all the way up to almost £100.
There is no set way to decide which will suit your best, so go with the weight, size and price point that suits you best.
This might include:
- Pvolve Ankle Weights (0.7kg), £35.49, Healf
- Opti Wrist and Ankle Weights (1kg), £12, Argos
- Bala Bangles (0.9kg), £59.99, John Lewis
- Yes4All Neoprene Wrist Ankle Weights (0.9kg), £7.99, Amazon
- DOMYOS Weights for Ankles and Wrists (0.5kg), £7.99, Decathlon
- Everlast Ankle and Wrist Weights (2.3kg), £11.99, Sports Direct
4. Lying leg curls
3 sets of 15 reps
To really work your hamstrings, lie face down with your legs extended straight behind you.
Keeping your legs together, curl your heels towards your glutes.
Once your knees are past a 90-degree angle, lower your legs back down.
5. Flutter kicks
3 sets of 30 seconds
Lie on your back with your legs extended straight out in front of you.
Lift your feet a few inches off the ground, then flutter kick your feet up and down.
As you do this, keep your lower back pressed into the ground as this will target your lower abs.
Want to make your moves harder?
“Slow each movement down and make sure you maintain control,” Dominika says.
“Start at two seconds up, two seconds down, then increase to three seconds and four seconds and so on.
“You can also increase the number of reps you do and decrease your rest time between exercises and sets.”
Hailey showing off her long legs while out in New York[/caption]
Selena flashing some leg at an awards show[/caption]
Maya wearing a daring black dress on the red carpet[/caption]
Resistance training is a good way to avoid losing muscle mass, she says[/caption]
The 5 best exercises to lose weight
By Lucy Gornall, personal trainer and health journalist
EXERCISE can be intimidating and hard to devote yourself to, particularly at this time of year, when the rain is as relentless as your craving for carbs.
So how do you find the right workout for you?
As a PT and fitness journalist, I’ve tried everything.
I’ve taken part in endless fitness competitions, marathons and I maintain a regime of runs, strength training and Pilates.
Fitness is so entrenched in my life, I stick to it even at Christmas!
The key is finding an activity you love that can become a habit.
My top five forms of exercise, especially if you’re trying to lose weight, are:
- Walking
- Running
- Pilates
- High-intensity interval training (HIIT)
- Strength training
