Simple exercises you can also do in the comfort of your home. All you need is a pair of ankle weight and motivation!
Ankle weights target your lower body muscle groups, including inner and outer thighs. Get you great results as your muscles exert effort to lift and balance the weight.RELATED: RECOMMENDED PLANS FOR YOU
Ankle weights are one of the best easy ways in which to add resistance to your lower body training, by targeting certain muscle groups.
By adding a minimum amount of weight, the leg muscles must exert considerable effort to lift and balance the weights, which provides maximum results.
Check out these 10 simple ankle weight exercises for sleek legs and toned bum
Are you ready to rock short shorts and bikini !? 🙂
1. Sumo jump side kick.
Legs wide apart in a deep squat position (sumo stance), do a jump squat, land back in starting position, then lift left leg straight out to the side, keeping right leg bent. Jump squat again and repeat with the right leg.
Perform 2-3 sets 10-12 reps for each side.
2. Lateral Step-up + kick back
Stand to the left side of a step.
Step sideways onto the step with your right leg only, then contract your abs and squeeze your left glute as you bring your straight left leg behind you in a kickback motion.
Hold for one count, then release the glute and step carefully off the step with your left leg, followed by your right. Repeat for 8-10 counts than switch side.
Make sure not to spring up. You don’t want to get a bounce motion in there. You want to squeeze and isolate muscles.
Perform 2-3 sets 8-10 reps each side.
3. Lunges to front kick
Start with your feet together and your hands on your hips. Take a long step back with your right leg, and lower your hips into a lunge. Be sure your back knee is pointing directly toward the floor and your front knee is aligned with your ankle.
Push off with your right foot to lift your body into standing position.
Then lift your right knee no higher than hip level. Slowly extend right leg forward. Keep your abdominals fully engaged, and avoid arching your lower back. Pause and step back into lunge position. Repeat 8–10 times then switch legs.
Do 2-3 sets with 8-10 reps each leg.
4. Knee extension
Sit on a firm chair. Slowly raise the right leg until your knee is straight. Then bend knee and slowly lower your leg. Always try for the fullest range of motion you can, all the way up, all the way down. Repeat for 12-15 counts then change leg.
Perform 3 sets of 12-15 reps for each leg.
5. One-Leg Bridge Hip Thrusters
Start in a bridge position, hips lifted off the floor so that body is in a straight incline, knees bent. Lift left leg straight up into the air so that it’s perpendicular to the ground.
Holding it there during the exercise, lower your hips until your butt is just hanging above the ground, and then engage that right glute, pushing through that right side to lift hips back up into starting position.
Continue to lift and lower for 10-12 counts then switch leg.
Do 2 sets of 10-12 reps for each side.
Begin with your hands and knees on the floor. Hold right leg straight out behind you. Lift it up (keeping it straight) as high as you can go, squeezing your butt as you do. Lower, but never rest foot on ground. Perform 12-15 counts for each leg.
2-3 sets for 12-15 each side
7. Donkey kick back
Start with your hands and knees on the floor.
Flex your right knee, kick your heel up towards the sky. Your knee will remain (at least partially) bent throughout the movement.
Bring knee back down only as far as is level with your body before thrusting that heel back up. Repeat move for 12-15 reps than change leg.
2-3 sets of 12-15 reps each .
8. Fire hydrant
Start with your hands and knees on the floor. Bent right leg in a 90-degree angle, lift knee out and up in a wing motion (like a dog lifting to take a pee).
Bring it back in close to the starting position, but never resting knee back on floor. Repeat movement for 12-15 counts then switch leg.
2-3 sets of 12-15 reps each side.
9. Laying Leg Circles
Lay on your left side, body and legs in a straight line, propping your head up on wrist or laying it down on an outstretched left arm.
Lift right leg straight up and, keeping it off the ground the entire time, make small, controlled circles with your foot, squeezing your glutes throughout the movement. About halfway though, switch directions.
Perform 2-3 sets of 12-15 reps for each side
10. Adduction lying side leg raises
Lie on your left side with your left leg extended. Your right knee should be bent in front of you at a 90 degree angle. Support your head with your left hand, and place your right hand flat against the floor in front of you. Lift your left leg up 4-5 inches.
Hold for 2 seconds at the top, then lower.
Repeat 15 times, then switch legs.
Do 2-3 sets of 12-15 reps each side.
Have a great workout!!!
Loved these exercises? Combine them with a diet plan of your choice for maximum results.