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Ankle Weights

Weighted Bicycle Crunch

Weighted Bicycle Crunch

A.

Lie on your back with your knees bent and feet flat on the floor. Hold a medicine ball above your torso with both hands. Lift your legs off the floor so that your knees and hips are bent at 90-degrees.

B.

Then, pedal your legs in the air as if you are riding a bicycle. As you do, raise your upper body off the floor and twist your torso as you bring the medicine ball towards each alternating knee.

Mistakes and Tips:

Squeeze your abs as you bring your elbows towards your knees.

Don't strain your neck. Keep it in line with your spine at all times.

Don't round your lower back as you bring your knees to your chest.

Weighted Hanging Knee Raise

Weighted Hanging Knee Raise

A.

Place an ankle weight on each of your ankles or squeeze a dumbbell in between your feet. Grab a chin-up bar with an overhand grip and let your legs dangle. This is your starting position.

B.

Bend your knees and bring your legs and weight up towards stomach. Hold and then return legs and weight to starting position.

Mistakes and Tips:

Do not allow your body to swing back and forth when performing this exercise.

Do not go too heavy.

Weighted Dip

Weighted Dip

A.

Attach ankle weights. Grab the handles of a dip station and lift yourself until your arms are locked out and your body is straight up and down. Slightly bend your knees.

B.

Bend your elbows and lower your body until your upper arms are parallel to the floor.

C.

Use your chest, shoulders, and arms to power out of the bottom position and come to the starting position.

Mistakes and Tips:

Come lockout at the top of each rep.

Keep your elbows close to your body.

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