Yahoo LifestyleTry These Ankle Weights to Rev Your Cardio, Tone Your Glutes, and Strengthen Your Abs
- 1/13
Try These Ankle Weights to Rev Your Cardio, Tone Your Glutes, and Strengthen Your Abs
Like resistance bands and exercise balls, ankle weights are a must-have addition to any home gym. They can help you take your workout to the next level (no Jane Fonda videos required!).
“Ankle weights are making a comeback, thanks to some fitness influencers using them in their videos,” says fitness instructor Janet Lee, author of the forthcoming book 20 Minutes, 4 Weeks, 1 Dynamite Body!: Tone & Trim in No Time!.
Indeed, with more people working out at home during the pandemic, ankle weights have gotten a major popularity boost. Makes sense given that they’re relatively inexpensive, simple to use, and take up very little space.
What are ankle weights, exactly?
Ankle weights are flexible, weighted cuffs that can be strapped around your ankle. “They allow you to easily add resistance to any bodyweight exercise that involves lifting your leg,” says Michael Matthews, C.P.T., author of Bigger Leaner Stronger and founder of Legion Athletics supplements. This translates to more calorie burning and muscle toning.
Ankle weights are most often used during strength-training exercises, but they’re very adaptable. “Even the lightest ones can increase the intensity of your workout,” says Elaine Studdert, an ACE-certified trainer based in Westchester, NY. “They typically weigh between 1 and 5 pounds, but are available in the 8 to 12-pound range as well.”
What’s the best way to use ankle weights?
If you’ve never used ankle weights before, ease into exercising with them. “Keep your speed slow and the weight low,” says Chris Gagliardi, an ACE-certified trainer. “Be mindful of how you feel both during and after the activity to see how your body is responding to the weights.” Listen to your body and stop if you feel pain or discomfort.
Keep in mind, because ankle weights are placed on your legs, they can alter the way your body moves, which makes it especially important to pay attention to your technique, says Daria Gambles, founder of the fitness studio Contour. For instance, she explains, if you’re doing a squat while wearing ankle weights, it’s crucial to have good stability in your feet and core and before you start because the weights can throw your off balance.
How to shop for the best ankle weights
“Make sure the weights fit securely and comfortably,” says Studdert. “Ankle weights should enhance your workout, not interfere. Look for a pair that feels good on your skin.”
It’s also a good idea to buy adjustable ankle weights that allow you to add and reduce the amount of weight. “Keep in mind that heavier is not always better,” says Gagliardi. (You wouldn’t start with a 20-pound dumbbell if you never used one before, right?)
Finally, to avoid injuries, go for high-quality ankle weights. “As with any kind of workout equipment, don’t buy the cheapest model,” says Gamles. “It doesn’t have to be the most expensive one, but look for well-known brands.”
Not sure where to start? Shop top-rated, expert-approved ankle weights below. Then, read on to find the most effective ways to use them in your workout.
- 2/13
Bala Bangles
Bala Bangles
amazon.com
$49.00
Celebrity fitness trainer Ridge Davis loves these weights because they’re stylish and functional. “The weight is distributed evenly, and they stay in place comfortably no matter how much jumping or movement you do,” he says. Bonus: They also come in charcoal and deep blue.
- 3/13
TheraBand Ankle Weights
TheraBand
amazon.com
$14.82
It turns out the brand known for for their versatile resistance bands also makes highly-rated ankle weights. While the outside is made of neoprene, the inner part that touches your skin is made of soft terrycloth. There’s also a reflective trim for outdoor safety.
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- 4/13
Sportneer Ankle Weights
Sportneer
amazon.com
$19.99
This pair of ankle weights has little pockets so you can add or subtract weight depending on how much resistance you need for a particular exercise or activity. “These are simple and they work—there’s no need to fuss with anything too complex, which will make you less likely to use them,” says Matthews.
- 5/13
P.volve Ankle Weights
P.volve
amazon.com
$19.99
“These 1.5 pound weights are designed to be more plush and comfortable, so they shouldn’t scratch your skin or move around during exercise,” says Lee. They feature an adjustable strap that makes it easy to keep them in place.
- 6/13
Henkelion Adjustable Ankle Weights
Henkelion
amazon.com
$26.99
“I love that these ankle weights allow you to add up to 10 pounds per leg,” says Davis. Even when you make them heavier, they still fit comfortably and securely throughout your workout.
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- 7/13
Gaiam Ankle Weights
Gaiam
amazon.com
$17.98
If you want a soft, cushion-y feel, go for these ankle weights, says Davis. The broad velcro strap secures the weight in place and prevents slippage. Plus, as Lee notes, this pair is comfy without being bulky.
- 8/13
Fragraim Ankle Weights
Fragraim
amazon.com
$26.99
Available in 1 to 7.5-pound increments, these ankle weights are a simple, no-fuss pick. “They’re also affordable and come in fun colors,” says Studdert. If orange isn’t your style, choose from green, purple, black, grey, royal blue, or sky blue.
- 9/13
Pinc Active Adjustable Ankle Weights Set
HEALTHYMODELLIFE
amazon.com
$30.99
“Because these are adjustable from 1 to 5 pounds, they’re a great option for progressing exercises,” says Studdert. To top it off, the brand offers a one-year replacement or refund guarantee if you’re not happy with your purchase.
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- 10/13
BONA Adjustable Ankle Weights
BONA
amazon.com
$23.99
These weights have more than 1,100 5-star reviews on Amazon and customers rave about how comfy and easy to use they are. Plus, the reflective trim is handy if you use them for walks around the neighborhood.
- 11/13
AMBOR Ankle Weights
AMBOR
amazon.com
$25.49
Not only do these weights come with a little drawstring mesh bag to lower the chance that you’ll lose one, they contain small iron pellets instead of sand, which can feel too bulky. Amazon reviewers are big fans, with 87% of people giving them a 5-star rating.
- 12/13
Day 1 Fitness Ankle Weights
Day 1 Fitness
amazon.com
$14.99
Whether you opt for the .5-pound pair or 10-pound pair, these ankle weight sets from Day 1 Fitness are truly a bargain. Unlike many others, these also have a little notch designed to fit around your achilles tendon to prevent discomfort. Did we mention they have more than 1,700 5-star Amazon reviews?
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- 13/13
Empower Ankle & Wrist Weights
Empower
amazon.com
$44.99
Made from neoprene fabric, these weights offer a comfy fit. Plus, the weights are removable so you can tailor them for different workouts. On Amazon, 75% of reviewers give them 5 stars.
