Wrist and Ankle Weight Exercises
Overview
Ankle and wrist weights are a versatile and portable way to strength train at home, at the office or while traveling. You can also use them while walking for resistance. Because of their small size and lighter weight, ankle and wrist weights are perfect for the beginner who has never lifted weights before. Ankle and wrist weights are also an easy way to add resistance to exercises you previously have done with only your own body weight.
Leg Lifts
Leg lifts shape and tone the thighs, hips and buttocks. Strap an ankle weight on during this exercise to add resistance and make it more challenging. Lie on your side on the floor, propped up on your elbow. Bend your bottom leg, or keep both legs straight. Lift your top leg up about 1 to 2 feet and then lower it again. Repeat for two sets of 20 or more repetitions. A variation on this exercise is to pause for one second when the leg is lifted before lowering it.
Arm Circles
Arm circles are a way to warm up the upper body, especially the shoulders, to prepare for a workout. Strap on some wrist weights and arm circles become more challenging, helping to tone the biceps, triceps and shoulders. Stand tall with your arms extended straight out to the side and parallel to the floor. Begin to make small circles with your extended arms in one direction. Slowly increase the diameter of the circles, until the circles are very large. Then, switch directions continuing to make large circles. Your arms should start to feel fatigued, which is good. Begin to decrease the diameter of your circles until they are small again. Rest and repeat for two or three more sets.
Tricep Extension
The triceps, located on the back of the upper arm, are a good muscle to work with a wrist weight because they are small and tend to fatigue easily. The wrist weight's light size makes it suitable for exercises such as a tricep extension. To perform this exercise, strap on the wrist weights and stand with your fit hip-width apart. Bend your knees slightly and lean your upper body forward slightly so you are in an athletic stance. Bring your elbows into your sides, just above your hips, but keep them bent. Keep your elbows tucked in, slowly straighten your arms so they extend out behind you. Bend your elbows back to your starting position. Repeat 15 or more times for two sets.
Glute Kickbacks
The glutes are the muscles in the buttocks - an area that many people would like to be more toned. To perform a glute kickback, strap on your ankle weights and stand with one hand on a wall. Keeping your leg straight, slowly extend back from the hip, using your glute muscle until you cannot extend any further. Do not bend at the knee. Pause for one second, and then bring the leg back to your starting position. Perform 15 or more repetitions per side and then switch sides. Do two sets.
