How to Train With Wrist & Ankle Weights

Written by sarah fardell
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How to Train With Wrist & Ankle Weights
Weighted sit-ups are very effective. (Man doing sit-ups image by Elzbieta Sekowska from

Weight training is an indisputable way to increase the effectiveness of your workout and help you lose more weight. Yet doing weight exercises on top of your aerobic workout can be time-consuming and difficult. To solve this problem, many people use ankle and wrist weights during their aerobic workouts. There are many ways to use them effectively, and your workout will reap huge benefits.

Skill level:

Things you need

  • Wrist weights
  • Ankle weights

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  1. 1

    Prepare to use the weights. They can cause injury if not used properly, so make sure you attach them securely. They should be neither too tight nor so loose that they slip around. Warm up properly, and if you feel any back, neck or abnormal muscle pain while using the weights, take them off immediately.

  2. 2

    Walk and run with your weights. You can wear ankle and wrist weights when you go running or exercise in the gym; you can also wear them as you go about your daily activities -- at work, while shopping and playing with your kids and so on.

  3. 3

    Use your ankle weights to do sit-ups and leg-ups. This will put extra pressure on your ab muscles and increase the effectiveness of your workout.

  4. 4

    Swim with ankle weights. You can buy special ankle weights for swimming that will give added resistance. Make sure you are accustomed to them before using in the water.

    How to Train With Wrist & Ankle Weights
    Swimming with weights will intensify your session. (woman swimming image by nextrecord from
  5. 5

    Stretch with your weights. Move slowly into the stretches, and stop stretching if you feel any serious discomfort. The weights will allow you to achieve a deeper stretch.

Tips and warnings

  • Choose your ankle and wrist weight wisely. Make sure you buy a weight with adequate padding so you will not suffer skin irritation. Also choose a weight you can handle. Ankle and wrist weights range from 2 up to 9.07kg., and it's up to you which suits you best.
  • Always exercise caution when using any kind of weight. Warm up, and if you feel any discomfort, particularly in your back or neck, stop.

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