How to Use Ankle Weights During Pregnancy

Using ankle weights during pregnancy adds resistance to any moderate workout. The added resistance increases the amount of calories burned during exercise while toning your calf, thigh and lower abdominal muscles. Burning extra calories during pregnancy helps keep weight gain moderate, reducing the risk of complications caused by obesity. Although ankle weights do not seem complicated, when used incorrectly during pregnancy, ankle weights may lead to pulled muscles and other problems.

Things You'll Need

• Athletic shoes
• Ankle weights

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Instructions

• 1

  Wear the right athletic shoes when using ankle weights during pregnancy. Athletic shoes offer the support needed when working out which helps avoid back pain and strained muscles. Running or walking shoes are the best types of shoes to use when using ankle weights during pregnancy. Do not try to work out using ankle weights while barefoot or wearing improper shoes. Ankle and arch support is extremely important when using ankle weights.

• 2

  Sit down and put on the ankle weights, taking care to place the ankle weights as close to the tops of the shoes as possible. Secure the ankle weights using the adjustable Velcro or elastic straps. Make sure the weights are not loose. The ankle weights should be snug, but not tight enough to restrict circulation.

• 3

  Warm up with stretches before beginning even a mild work out routine. Warming up is especially critical if exercise was not part of your routine prior to pregnancy. Completing a few stretching ankle rotations or flexes helps avoid injuries such as pulled muscles. Maintain proper posture during the warm up -- correct posture eases strain on the lower back and neck.

• 4

  Stay hydrated and rest often. Strength training requires stamina and pushing limits, but during pregnancy exercise in moderation. Take short breaks and sip water to stay hydrated. Stop exercising when winded. Never exercise to the point of exhaustion.