Ankle weights can be used for light training, injury rehabilitation, core training or just to add variety. Strapping on ankle weights can amplify the benefits of any strength-training move you’re already performing ie. leg lifts, V-Sits, and Bicycles. The core is required to work extra hard to keep the legs elevated. A variety of movements can be performed depending on the adopted starting position.
Standing Hip flexion, extension, abduction with leg straight or bent Side Lying Combinations of hip abductor movements Supine Leg raises, hip adduction strengthening, reverse abdominal curls Prone Hamstring curls, leg raises On All Fours Leg raise combinations