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Malaika Arora’s fitness regimen has alwatys been a fitness icon. By incorporating ankle weights into exercises, Malaika targets key areas such as the legs, glutes, and hips, enhancing muscle strength and overall fitness. This routine not only helps in toning and sculpting the body but also boosts cardiovascular health and improves balance. Embrace Malaika’s approach to elevate your workout and achieve a fit physique.
Get inspired by Malaika Arora’s ankle weight routine for a fit body (Instagram)
Mumbai: Time to kickstart the week with some Monday workout motivation from Malaika Arora that will set the stage for the entire week. The diva is back with a new set of gym exercises.
The 48-year-old fitness enthusiast recently shared a post on Instagram showcasing five exercises performed with ankle weights, aimed at strengthening the back and hip flexors. These exercises include back extension with twists, back extension with leg lifts, back leg lift + opposite arm lift, L-sit single leg raise over yoga blocks, and seated L-sit single leg raise over yoga blocks. She recommends doing each exercise for 10 repetitions to enhance the workout’s effectiveness.
Benefits of ankle weights exercise routine
Here are the benefits of the ankle weights exercise routine:
1. Enhanced lower body strength: Ankle weights add resistance to lower body exercises, helping to build and tone muscles in the legs, glutes, and hips. This increased muscle engagement can lead to more effective strength training and muscle definition.
2. Increased caloric burn: The additional weight requires more effort during workouts, which boosts calorie expenditure. This can be beneficial for those looking to enhance their weight loss efforts or improve cardiovascular fitness.
3. Improved joint stability: Using ankle weights can strengthen the muscles around key joints, such as the knees and ankles. This improved muscle strength can lead to better joint stability and a lower risk of injuries.
Malaika Arora doing ankle weights- WATCH:
4. Enhanced workout intensity: Adding ankle weights to your exercise routine increases the overall intensity of workouts. This can help in achieving quicker fitness goals, as the muscles work harder to overcome the added resistance.
5. Boosted balance and coordination: Training with ankle weights challenges your balance and coordination. This can improve overall body control and functional movement, benefiting activities that require stability and agility.
6. Variety and challenge: Incorporating ankle weights into your routine adds variety and a new level of challenge to your exercises. This can help prevent workout plateaus and keep your fitness regimen engaging and effective.
7. Convenience and versatility: Ankle weights are compact and easy to use, making them a convenient addition to home workouts. They can be used in a variety of exercises, from walking and jogging to strength training routines, enhancing versatility in your fitness plan.
8. Back and hip flexors: Using ankle weights can enhance exercises targeting the back and hip flexors, leading to greater muscle strength, improved stability, and increased overall workout effectiveness.
Advantages of back and hip flexor workouts
Here are the advantages of doing back and hip flexor workouts through ankle weights routine:
For adults (without any conditions related to bones etc) who spend long hours sitting due to work or lifestyle habits, strengthening the back and hip flexors is particularly beneficial. Weakness in these areas can create muscle imbalances, leading to issues such as lower back pain, hip stiffness, and poor alignment of the pelvis. By incorporating exercises that target the back and hip flexors, individuals can address these problems effectively.
Such workouts help stabilise the core muscles, improve overall posture, and counteract the negative effects of extended periods of sitting. Furthermore, these exercises can enhance athletic performance and support functional movement in daily activities.
Specifically, strengthening the back plays a crucial role in enhancing flexibility and increasing the range of motion. This is vital for maintaining a healthy spine and preventing injuries such as strains and sprains.
Regular back exercises contribute to better spinal support, which is essential for reducing discomfort and preventing issues related to poor posture and a sedentary lifestyle. By making these exercises a part of your routine, you can promote better spinal health, improve your posture, and alleviate the discomfort often associated with long periods of sitting.
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