If you’re looking to take your core workouts to the next level, try adding ankle weights to your next ab routine. Strapping on a light pair of ankle weights adds extra resistance and forces your core to work harder while stabilizing your body, explains Taylor Phillips, CPT, a certified personal trainer and Pilates instructor at Equinox in New York City. The result? Stronger abs.
Having a stronger core helps improve your posture, balance, and stability, according to Harvard Health Publishing. Working on your core strength can also make daily activities, like bending down to tie your shoes or sitting in your desk chair, that much easier.
Below, you’ll find the best ankle weight exercises that’ll isolate your abs and help build a solid core. Think of these moves as the cherry on top of your strength routine.
But first, the benefits of using ankle weights for ab exercises
1. It adds an extra challenge to your core
“Light ankle weights challenge the core by adding extra weight for the muscles of your core to brace against,” Phillips says. With more weight on your legs, you’ll have added resistance on your core muscles, which increases the demand on both your abdominals and stabilizing muscles. That translates to stronger core muscles over time as you continue using ankle weights in your ab routine and building strength.
2. You’ll get a more intense workout
Really focusing on the muscles you’re trying to activate while performing the movements helps you maintain good form. That’s the whole point of the mind-muscle connection—it helps maximize the intensity of each move.
“Adding extra weight to the ankles challenges you to slow down against the added resistance, making each move more deliberate and intense,” Phillips says.
3. It can help engage other muscles
Not only can ankle weights fire up your core, but wrapping these wearable weights can also help strengthen other muscles. “Ankle weights also help strengthen the accessory muscles being worked, such as the hip flexors and glutes, during your ab routine,” Phillips says.
The best ab exercises using ankle weights
1. Side-lying leg lift
Photo: Taylor Phillips, CPT
Lie on your left side, propping your head up with your left hand. Place your right hand on the floor in front of you for stability.
Squeeze your legs together tightly.
Lift both legs as high as you can while keeping your hips and legs stacked.
Lower your legs back down to the ground.
Repeat for 30 reps.
2. Seated scissor tuck
Photo: Taylor Phillips, CPT
Sit on the floor with your legs bent and feet flat on the ground. Lean back slightly to place your forearms down on the ground to prop your upper body up.
Lift both feet off the ground.
Draw your right knee into your chest while extending your left leg long. (Your left leg should hover a few inches off the ground.)
Slowly switch legs with control, maintaining a “C” curve of the lower back.
Alternate for 20 reps.
3. Straight-leg scissor kick
Photo: Taylor Phillips, CPT
Sit on the floor with your legs extended straight out. Lean back slightly to place your forearms down on the ground to prop your upper body up.
Slowly lift your right leg off the floor as high as you can. Your left heel should hover a few inches off the ground.
Slowly lower your right leg down. Simultaneously lift your left leg off the floor as high as you can. Your right heel should hover a few inches off the ground.
Alternate for 20 reps.
TIP
Make sure to maintain a “C” curve in your spine so the exercise is supported, according to Phillips.
4. Single-leg teaser
Photo: Taylor Phillips, CPT
Sit on the floor with your legs bent and feet flat on the ground.
Extend your right leg, keeping your inner thighs pressed together.
Reaching your fingers to your toes, slowly roll your back down to the mat.
Slowly roll your back up to starting position.
Repeat 5 to 10 times, then switch legs.
5. Criss-cross
Photo: Taylor Phillips, CPT
Lie down, extending your legs to 90 degrees and interlacing your hands behind your head.
Slowly twist to your right side and lower your left leg to hover a few inches above the mat.
Slowly switch sides.
Repeat 10 times, alternating sides.
6. Hover leg lift
Photo: Taylor Phillips, CPT
Start on all fours in a tabletop position.
Lift your knees about two inches above the ground.
Slowly lift your left foot toward the sky while maintaining stillness in the rest of your body.
Lower your left leg back down.
Slowly switch sides, alternating 10 times.
7. Tick tock
Photo: Taylor Phillips, CPT
Lie on your back with your arms extended in a “T” position, and your legs in a tabletop position.
Slowly lower your legs to the right side, squeezing your inner thighs together.
Hover your legs halfway down and extend your top (left) leg.
Return to the start position and repeat on the other side.
Repeat for 10 reps.
8. Inner thigh oblique lift
Photo: Taylor Phillips, CPt
Lie on your left side, bend your top knee and place your top foot on the inner thigh of your bottom leg. Place your left forearm on the ground to prop yourself up.
Slowly lift your legs, keeping your hips and shoulders stacked.
Repeat 20 times on each side.
“Adding extra weight to the ankles challenges you to slow down against the added resistance, making each move more deliberate and intense.” —Taylor Phillips, CPT
Tips for choosing ankle weights
1. Make sure they fit correctly
When shopping for a pair of ankle weights, comfort is key. “You’ll want a pair that fits snugly around your ankle and will stay secure during your workout,” Phillips says. “It’s important that they fit well or are adjustable as ankle weights can stretch out over time.”
2. Choose a light weight to start
If you’re new to using ankle weights, choosing a pair that’s one to two pounds is a good place to start. “I wouldn’t go above three pounds, as too much of a load can cause you to bypass the deep muscles of your core and rely on other muscles, such as quads and hip flexors,” Phillips says.
So if you’re a beginner and your goal is to target your abs, aim for a pair that’s one or two pounds. If you have more experience with strength training, you can grab a pair that’s three pounds for a bit of extra resistance.
3. Consider adjustable weights
Some ankle weights come with adjustable weights, which allow you to add or remove some weight. “This gives you more versatility depending on the day or exercise,” Phillips says.
Ankle weights generally range from one to three pounds, but they can go as high as 10 pounds. If you’re planning to use the ankle weights for more than just ab exercises, consider opting for a pair with adjustable weights.
The best ankle weights to shop
1. Bala Bangles — $55
Phillips is a fan of these trendy ankle weights because they’re functional and chic. Bala Bangles come in one-, two-, and three-pound options, are made with smooth silicone that’s soft to the touch, and the hook-and-loop fasteners make for an adjustable fit.
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2. Sportneer Adjustable Ankle Weights — $30
These ankle weights are great for progressive overload (aka gradually increasing your load or intensity over time). Each weight comes with five removable sandbags that each weigh one pound, so you can add and remove weight according to your movement.
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3. Sculpt Society Ankle Weights — $65
hese two-pound ankle weights are sleek and comfortable thanks to the smooth silicone construction. They’re adjustable in both fit and weight, so you can maintain a secure fit while upping the intensity of your workout.
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4. Pvolve Ankle Weights — $26
Anyone just starting out will benefit from these perfectly weighted 1.5-pound weights. The velcro strap is adjustable for a customized fit, and these aren’t as clunky as other sandbag ankle weights on the market.
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