4 Weight Loss Exercises You Can Do With Ankle Weights, Coach Says

4 Weight Loss Exercises You Can Do With Ankle Weights, Coach Says

“Cardio is the only way to lose belly fat and get a six pack.” FALSE. I hear this statement a lot from customers, but it couldn’t be further from the truth. As a trainer specializing in barbell, yoga, and pre/post-natal fitness, I focus on form and use bodyweight or light props in my workouts to help my clients sculpt, strengthen, and stretch their muscles—especially their core. Ankle weights are one of my favorite pieces of equipment. Because? They add weight and resistance during lower body exercises and force you to engage your core, resulting in a slim, slim waist. That’s why we’ve rounded up the best slimming exercises with just ankle weights to get you sweaty and shredded for your next workout! Check them out below.

1

Three-point plank with elbow touch to leg wrist

three point plank waist slimming exercises

three point plank waist slimming exercises

Nothing increases the burn on a plank like ankle weights. The first of these waist slimming exercises is the three point plank with elbow to leg wrist touch. You’ll start on a plank with your hands under your shoulders, feet hip-width apart, heels facing back, hips in line with your shoulders, and abs tight. toe – and then tap your right knee to your right elbow. When you send the leg back, pulse just an inch above the hip for a quick glute squeeze. Make sure you make the connection between your knee and elbow to really work your core and obliques.

Related: 3 exercises for a smaller waist that coaches swear by

two

table rainbow

tabletop rainbow waist slimming exercises with ankle weights

tabletop rainbow waist slimming exercises with ankle weights

The table is a great all-in-one position that stabilizes and works your core so you can effectively work the muscle you’re isolating. Get into a tabletop position – hands under your shoulders, knees under your hips, a slight bend in your elbows, and your abs pulled in. Extend your right foot back towards the back right corner of the mat and point your toe. Then paint a “rainbow” with your big toe – making it as dramatic as possible – bringing your right foot to the back left corner of the mat. Squeeze the inner thighs for just a second, then make the rainbow with the leg back to the starting position. Remember to keep your elbows slightly bent and your hips straight.

Related: Top Exercises for an Hourglass Figure You’ll Want to Copy, Coach Says

3

Crunch with frog leg extension

crunch with frog leg extension

crunch with frog leg extension

While this move is mostly about the core, it will also give you a nice inner thigh burn. Lie on your back with your hands behind your head and your elbows at your sides. Touch your heels – forming a small “v” with your feet – and bend your knees well. Crunch up to bump your elbows into your knees. As you lower your upper body, send your legs out at a 45 degree angle, straightening your legs by squeezing your thighs and keeping your feet in that little “v”. Pull your knees back and start again.

4

forearm plank jacks

forearm plank monkeys

forearm plank monkeys

Cardio is still important to your cardiovascular health, which is why I love incorporating bodyweight cardio moves into my workouts. For this exercise, get into a forearm plank position – place your forearms parallel on the mat with your shoulders directly over your elbows and your palms facing down. Bring your heels back, engage your legs and activate your core. Now, jump (as wide as your mat) as you would in a jumping jack, then jump back to the starting position. Make sure you are light on your feet and keep your hips in line with your shoulders.

*Note: For best results, combine these slimming exercises with a nutrient-dense diet for a firm, toned belly.

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