Why we use ankle weights
(but you don’t have to)
If you’ve taken one of my Pilates classes, online or in person, you already know, I love using ankle weights. They’re a simple tool that makes Pilates moves feel deeper, more intentional and are also incredibly sculpting.
However, You Do NOT Need Ankle Weights To Get Results
All MOTHR Pilates workouts can be done with or without props. Many people do these workouts with just their own body weights and still feel the deep signature burn. Props simply add more intensity and amplify it.
Ankle Weights Add Targeted Resistance To These Muscles
- Glutes
- Hamstrings
- Outer hips / side booty
- Inner thighs
- Deep stabilizers you didn’t even know you had
They make every movement more intentional, more controlled, and more effective.
A Myth
A lot of people think ankle weights are only for “leg days.”
We use ankle weights in almost every workout because they’re an easy way to create time-efficient, total-body intensity. You feel results faster, and consistency becomes easier because your body responds quickly.
Are Ankle Weights Safe for Your Abs?
So during my workouts, don’t use ankle weights during abdominal series unless:
- You’re used to them
- You can maintain a neutral pelvis
- Your lower back stays anchored
- You’re not pulling on your hip flexors
Form first, fire second.
How Heavy Should Your Ankle Weights Be?
Start with: 1.5 lbs per ankle.
This builds stability, teaches your body how to support the added load, and keeps your joints happy.
Progress to: 2–3 lbs per ankle.
When to go heavier?
I love when we double our ankle weights so that we have 3 lbs, 8 lbs or even 10 lbs on one leg because we do slow, isolated, methodical moves where the intensity sets in almost immediately. I find these workouts very satisfying!
Can I walk with them?
At first I thought this was ok to do if they were 1 lbs each but alas, I was wrong. You should not walk with them as they pull on your joints and it can be bad for your knees and pelvis.
Why Ankle Weights Are Magic for the Glutes
If you want a lifted, strong, sculpted butt without heavy squats or machines, ankle weights are your best friend.
They add smooth resistance to:
Glute medius (your side booty)
Glute minimus (deep stabilizer)
Glute max (your power house)
The burn shows up fast and the results show even faster.
Final thoughts: Do You Need Them?
- Consistency
- Intention
- Mind-muscle connection
- Smart sequencing
- Using proper Pilates breathing
Use ankle weights if you love the extra fire. Skip them if you don’t. Either way, you’ll still get stronger.
xx MOTHR
