10kg Ankle Weights

 

Therefore, the following exercises will add some strength training for the muscles.

They also include single-leg balance training.

 

This way, whether you have ankle misalignment, knee inward rotation, or hip internal rotation, if you can perform the single-leg balance exercises correctly, standing on both feet will only improve.

 

Exercise preparation:

 

1. Weighted ankle bands (recommended weight: 1 pound per band). These can be replaced with sandbags or even water bottles tied to the ankles.

2. A fitness slide disc or a smooth-surfaced book.

 

Glute Strengthening

 

Secure the weighted ankle band to the ankle, lie on your side on a yoga mat, and place your arm under your head for support.

Inhale to expand your abdomen, exhale to contract it, keeping it slightly firm.

 

Extend both legs straight and perform 15 abduction movements.

Then kick your right leg backward slightly, stopping at the angle where the pelvis tilts backward, and continue with 15 more abduction movements.

 

Theoretically, the leg should be raised to about 30 degrees; raising it too high may cause the tensor fascia lata muscle to compensate.

Continue with 15 kicking movements, maintaining the leg's position throughout.

 

The movements should be smooth, stable, and slow.

Use your right hand to support your body and prevent it from swaying forward or backward.

 

Rest for 15 seconds, switch directions, switch to the opposite ankle with the weight, and repeat the sequence.

Adjust the weight according to your actual condition.

 

When performing the movement, focus your attention entirely on the glutes, ensuring the weight does not to the calves or waist-this indicates the appropriate weight.

 

If you feel no sensation in the glutes but the calves are fatigued, move the weight ring slightly toward the ankle while relaxing the ankle.

A standard: the foot should not be pronated or supinated, but remain straight and aligned forward.