Up the ante!

Upgrade your home workout without making a big investment by adding a simple set of ankle weights into the mix

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Are your home workouts fast becoming a catalogue of bodyweight moves? Then, get a set of ankle weights to give an additional challenge. Hailing from the 1980s, ankle weights have seen an uptick in popularity in recent years – and it’s not hard to understand why. Normally neoprene with a dense filling such as sand to add resistance, ankle weights are a simple but practical – not to mention affordable – way to increase the intensity of lower-body exercises.

‘Ankle weights are an effective piece of equipment because they provide added resistance to exercises, intensifying the workout to build strength and muscle endurance in the legs, core and glutes,’ adds PT Sarah Campus (Idnmumsfitness.com). ‘They can improve stamina, balance and posture by forcing the body to work harder to stabilise, and they add versatility to routines by challenging the body with different movement patterns.’

LET'S GET STARTED

If you're ready to upgrade your home workout, read on for Sarah's easy-to-follow ankle weights workout. Simply perform the moves in order, aiming to do 10-12 repetitions on each side and repeating the entire circuit 3-4 times. Let’s go!

DONKEY KICK

Targets the hamstrings and glutes, especially the gluteus maximus

• Attach the weights around your ankles. Start with your hands and knees on the mat in an all-fours position. Position your hands directly under your shoulders and your knees under your hips, maintaining a neutral spine (A).

• Engage your core by pulling your belly button in towards your spine to help stabilise your pelvis and prevent your lower back from arching.

• Keeping your knees bent at a 90-degree angle and your foot flexed, engage your glute muscle to lift one leg up toward the ceiling (B).