Breathe…stretch…move
A Pilates workout is the perfect low-impact exercise for combining physical activity and mental relaxation. If you’re looking to enhance your Pilates routine and take your workout to the next level, ankle weights are the perfect addition.
These small but powerful tools can amplify the benefits of Pilates by adding extra resistance, improving stability, and burning more calories.
Whether you’re a beginner or a seasoned pro, this standing Pilates workout with ankle weights will test your body, spice up your workout, and take your fitness journey to the next level.
Advantage of Adding Ankle Weights to Your Pilates Workout
- Adding ankle weights helps with weight loss, since your body has to work harder and burn more calories. It also builds lean muscle mass, which is highly metabolically active.
- Builds muscle tone, by stimulating your muscles to grow through progressive overload.
- Improve joint stability, by forcing your leg muscles to grow stronger (since they also act as stabilizers of the ankle joint).
- Helps improve balance and coordination, protecting you from falls, sprains, strains, and other joint-related injuries.
- Encourages more core engagement, by activating your deeper core muscles like the transversus abdominis and promoting communication with other core stabilizers like the back and hip muscles.
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7 Common Mistakes People Make During Their Pilates Workout
- Mistake #1: Starting with heavy ankle weights can lead to poor form and excessive strain on joints and muscles.
- Solution: Begin with light weights (1-2 lbs) and gradually increase as your strength improves. You can add about 0.5 to 2 lbs every two to four weeks. Keep track of your progress with a fitness journal.
- Mistake #2: Focusing too much on weight over form leads to incorrect posture or improper alignment, which can cause injuries.
- Solution: Prioritize proper form and control over the amount of resistance. Master each exercise without resistance before adding ankle weights. Try performing each pose in front of a mirror or video your workout to monitor your form.
- Mistake #3: Not engaging your core during standing Pilates can lead to a lack of stability and imbalance, making the exercise less effective.
- Solution: Keep your core activated throughout each exercise to support balance, stability, and control. Adding a stability ball, balance disc, and ab roller is a great way to keep your core engaged during your workout.
- Mistake #4: Speeding through the movements reduces the effectiveness of the workout and can cause muscle strain.
- Solution: Perform exercises slowly and with control, allowing your muscles to work through the added resistance properly.
- Mistake #5: Overstretching or hyperextending joints (especially the knees or ankles) can lead to injury, particularly with added resistance from ankle weights.
- Solution: Maintain a comfortable range of motion without locking joints. Keep movements smooth and within a safe, natural range. Consider using ankle and knee supports, especially if you have a history of injury or joint instability.
- Mistake #6: Diving straight into the workout without warming up, or finishing without cooling down, can increase the risk of injury.
- Solution: Always include a warm-up and cool-down to prepare your muscles and joints and aid recovery. Light repetitions with resistance bands, foam rollers, hot/cold packs, and a stretching strap are great ways to cool down after your workout.
- Mistake #7: Focusing on ankle weights alone to take your Pilates workout to the next level.
- Solution: Ankle weights are a great way to improve your workout. However, there are lots of other tools you can use to take your Pilates workout to the next level like weighted vests, balance discs, ankle resistance bands with cuffs, and medicine balls.
9 Effective Ankle Weight Pilates Exercises To Add to Your Routine
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1. Tippy Toes – 8 reps
- Stand with feet hip-width apart and engage your core
- Slowly raise your heels off the ground, balancing on your toes.
- Hold for a second at the top.
- Lower your heels back down in a controlled manner, pressing your heels into the ground.
- Repeat this for eight repetitions.
Try this with a weighted vest or light dumbbells to test your calf muscles.
2. High Knee March – 8 reps on each side
- Stand straight with your feet hip-width apart.
- Lift one knee toward your chest, keeping your core tight, then lower and lift the opposite knee.
- Continue alternating legs in a marching motion.
- Repeat this motion until you’ve performed eight repetitions on each side.
3. Standing Oblique Twist – 8 reps on each side
- Stand with feet shoulder-width apart.
- Place your hands behind your head.
- Twist your torso to one side while lifting the knee on that same side toward your chest.
- Repeat this for eight repetitions on each side.
4. Sumo Squats – 4 reps
- Stand with feet placed wider than shoulder-width, toes pointing slightly outward.
- Lower into a deep squat, keeping your glutes and core engaged.
- Lower until your thighs are parallel to the floor, then push through your heels to return to standing.
- Repeat this for eight repetitions.
Place a resistance band around your thighs to work out those thighs.
5. Touch Down – 4 reps on each side
- Stand with your feet spread wide apart and your arms spread out to the side.
- While keeping your back straight, bend down and touch the opposite foot with the opposite outhand.
- Return to the starting position.
- Repeat this for four repetitions on each side.
You can also try this with a resistance band around your thighs.
6. Tippy Toe Squats – 4 reps on each side
- Place your feet more than hip-width apart, then rise onto your toes.
- Keep your core engaged and your chest lifted.
- While balancing, lower into a squat by bending your knees and pushing your hips back.
- Perform several tippy toes before returning to the standing position by pushing through your toes.
- Repeat this for four repetitions on each side.
A weighted vest or kettlebell adds some challenge to this motion.
7. Single-Leg Front Kick – 8 reps on each side
- Lift one leg straight in front of you as high as you can without bending the knee.
- Hold this pose for a second.
- Lower the leg back down slowly.
- Repeat this for eight repetitions on each side,
8. Standing Glute Kickback – 8 reps on each side
- While standing, shift your weight onto one leg and extend the opposite leg straight back, keeping the knee straight and squeezing your glutes.
- Return the leg to the starting position without letting it touch the ground.
- Repeat this for eight repetitions on each side.
9. Standing Leg Raises – 8 reps on each side
- Stand with your feet hip-width apart, hands on your hips for balance.
- Lift one leg straight in front of you without bending the knee.
- Lower the leg back down slowly to the starting position.
- Extend the same leg out to the side, return to the starting position then extend it behind you in a controlled manner.
- Repeat this for eight repetitions on each side.
Try this out with a resistance band around your thighs or calves. Remember to keep your spine neutral and your shoulders straight.
For more visuals, be sure to check out this video by Pilates by Deanndria.
Questions You’ve Been Itching To Ask About Pilates Ankle Weights Workouts
- Do you need ankle weights for Pilates?
You don’t “need” ankle weights during your Pilates workout, but it’s a great way to boost your fitness journey. Ankle weights add challenge, improve full-body toning, help with weight loss, and are a great way to recruit your stabilizer muscles.
- Can you do Pilates with a bad ankle?
Yes, you can carry out your Pilates session with a bad ankle. However, you might need to modify your routine to avoid undue pain or potentially worsening the injury. Focus on exercises targeting your upper body, core, and hips. Try out seated or mat-based exercise alternatives. Speak with your instructor or healthcare provider about other possible adjustments.
- Should you wear ankle support while exercising
Yes, ankle support is a great idea if you have some form of ankle injury or joint instability. An ankle brace will protect you from injury and help with the healing process. Speak with your healthcare provider to know which exercises are safe for you.
- How can I maximize my Pilates results?
To maximize the results you get from your pilates workout, we suggest trying the following:
- Emphasize form over difficulty level.
- Engage your core throughout each pose.
- Add resistance or increase the complexity of your poses gradually.
- Stay consistent, practice at least three to four times a week.
- Try to keep your routine varied and flexible so you can work on all major muscle groups.
- Can you do Pilates without being flexible?
Absolutely, Pilates is great for people of all flexibility and fitness levels. Start with basic poses as well as simple stretching and breathing exercises. Slowly move on to more complex standing exercises as your flexibility and strength improve.
Get Moving Now
Embrace the power of ankle weights to elevate your Pilates workout. Adding this small but mighty tool intensifies your routine, pushing your body to new limits while sculpting lean muscle and improving stability.
Whether you’re aiming for greater core engagement or enhanced strength, ankle weights bring a fun and effective challenge to every movement. So, the next time you hit the mat, strap on those weights and experience a whole new level of Pilates.
You are welcome to pin and share this workout to your Pinterest board for future workouts.
