If you want to enhance your Pilates practice or add a fresh, effective twist to your fitness routine, incorporating Weighted Pilates balls is the way to go. These compact, versatile tools are perfect for increasing resistance, boosting core engagement, and promoting overall body strength and stability.

Whether you're a Pilates enthusiast or a beginner exploring fitness with weighted equipment, this routine offers a balanced blend of strength training, core activation, flexibility, and relaxation. Plus, it’s low-impact, making it accessible to all fitness levels and ages.

Why Use Weighted Pilates Balls?

Weighted Pilates balls are small but mighty. They add resistance to traditional Pilates exercises, enhancing their benefits by:

• Engaging deeper muscle fibres
• Improving balance and stability
• Supporting joint mobility
• Boosting calorie burn and metabolism

By integrating these weighted balls into your workout, you’ll notice significant improvements in muscle tone, core strength, and functional fitness, all while enjoying a safe, joint-friendly exercise. Plus they are gorgeous to hold and fit in the palm of your hand, making them easy, comfortable and enjoyable to use.

35-40 Minute Weighted Pilates Ball Workout Routine

This Pilates workout is designed to maximise the benefits of incorporating weighted Pilates balls. Perform each exercise slowly and with control, focusing on form and breathwork.

Warm-Up (5 Minutes)

Prepping your body is essential for preventing injuries and improving performance. Start with these Standing Roll Downs to wake up your spine and core.

Standing Roll Downs with Weighted Ball

Stand tall with feet hip-width apart, holding the weighted ball in both hands.

Inhale as you reach the ball overhead, and exhale as you roll down, vertebra by vertebra, bringing the ball towards the floor.

Inhale at the bottom, and exhale as you roll back up, stacking your spine.

Repeat 6 times to increase mobility and warm up your body.

You could always do these seated as well.

Core Activation (8 Minutes)

Target and strengthen your core muscles with these focused moves.

Ball Roll-Ups

• Lie on your back, legs extended, holding the weighted ball above your head.
• Inhale as you curl up, bringing the ball forward.
• Exhale as you stretch toward your feet, keeping control.
• Reverse the motion slowly and repeat 8 times.

Oblique Twists with Ball

• Sit with knees bent, feet flat, holding the ball at chest level.
• Lean back slightly, twisting your torso to the right to tap the ball beside your hip.
• Return to the center and twist to the left.
• Perform 10 twists per side to strengthen obliques.

Strength and Stability (10 Minutes)

Build strength and balance with these powerful, controlled exercises.

Weighted Bridge

• Lie on your back with knees bent, feet flat, holding the balls on your hips.
• Inhale to press through your feet, lifting your hips into a bridge.
• Exhale to slowly lower back down.
• Perform 10-12 reps to target glutes and hamstrings.

Single-Leg Dead Bug with Ball

• Start on your back with arms holding the ball overhead and legs in a table top position.
• Lower your right leg and left arm simultaneously, keeping your core engaged.
• Return to start and switch sides.
• Perform 8-10 reps per side.

Upper Body Focus (8 Minutes)

Tone and strengthen your upper body with these exercises.

Ball Chest Press

• Lie on your back, knees bent, holding the ball at chest level.
• Inhale as you press the ball up.
• Exhale to slowly lower it back.

Perform 10-12 reps for stronger shoulders and chest.

Tricep Extension with Ball

• Sit or stand, holding the ball overhead.
• Inhale as you bend your elbows to lower the ball behind your head.
• Exhale to straighten arms.
• Perform 10-12 reps for sculpted triceps.

Lower Body Focus (8 Minutes)

Strengthen and tone your legs while improving stability.

Ball Squat Hold

• Stand with feet shoulder-width apart, holding the ball at chest height.
• Lower into a squat, keeping thighs parallel to the floor.
• Hold for 15-30 seconds, engaging your core, then rise back up.
• Repeat 3-5 times.

Lateral Lunge with Ball

• Hold the ball at chest level and step out into a side lunge.
• Lower the ball toward your knee and push off to return to standing.
• Perform 8-10 reps per side.

Cool Down (5 Minutes)

Relax and stretch to improve flexibility and aid recovery.

Seated Forward Fold with Ball

• Sit with your legs extended, holding the ball.
• Lengthen your spine on an inhale, and fold forward on an exhale, reaching the ball toward your feet.
• Hold for 20-30 seconds.

Seated Spine Twist with Ball

• Sit cross-legged or with legs extended, holding the ball at chest level.
• Twist your torso to the right, exhaling, and return to center on an inhale.
• Repeat 5-6 twists per side.

Key Benefits of This Workout

This workout is a game-changer for anyone looking to level up their fitness routine with minimal equipment. Here’s what you can expect:

Improved Muscle Tone and Strength – Sculpt your body with added resistance from the weighted balls.

Enhanced Core Stability – Build a stronger, more functional core.

Increased Balance and Coordination – Improve everyday movements and athletic performance.

Boosted Flexibility – Stretch dynamically for better joint mobility.

Higher Calorie Burn – Elevate your metabolism and manage weight.

Stress Relief – Embrace mindful movement to reduce tension and feel centred.

Looking for more?

For more Weighted Pilates Ball workouts, try this 10 minute upper body sculpt with Lauren Swadling of @barresculptpilates.

Why Save This Routine?

This Weighted Pilates Balls Workout Routine is not only effective but also enjoyable and easy to adapt to any fitness level. Please share it with friends and family to inspire them to prioritise fitness. By saving this guide, you'll always have a go-to workout for days when you want a full-body challenge with minimal equipment.

Embrace the transformative benefits of this workout today—your body and mind will thank you!

Ready to amp up your Pilates practice? The resistance of our ankle wrist weights and Pilates bars added to an already great workout will help take it up another level for greater strength and endurance. This full-body workout is designed to sculpt, tone, and strengthen the body from head to toe with Amp ankle and wrist weights combined with 1.5kg Pilates bars (3kg pair). This is an ideal routine for both a new and a seasoned Pilates enthusiast, where many muscle groups are engaged at a time to enhance balance, flexibility, and strength.

We now come to this effective empowering Pilates workout routine, great for working out at home. Get going with a mat, weights, and bars!

Warm-Up (5 minutes)

Start off with a soft, gentle warm-up to get the body ready and blood flowing. Light stretching, arm circles, or marching to get going. This really helps the workout have more impact when you get started. Now you are ready, let's go!

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Full Body Express Pilates Routine

Each exercise has 10-12 reps to make sure you are targeting every muscle group without overworking one spot. Here's how to perform each one for maximum effect.

Super(wo)man Lifting Weights

• Target muscles: Lower back, glutes, shoulders, core.

• How to do it: Lie face-down on your mat with your arms extended in front, holding onto the Pilates bars. Bring both the arms and legs off the floor, keeping your legs straight, while making sure your core is active throughout the time. At the top of the movement, hold for a second, then lower down, controlled.

• Tip: Pay most attention to squeezing your glutes and maintaining neutrality of your neck, keeping it in line with your spine.

Tricep Push-Back with a Leg Bend

• Target muscles: Triceps, core, glutes.

• How to do it: Stand feet hips-width apart, with your hands grasping a Pilates bar on either side. Slightly bend forward at the hip, bending your elbows at a 90-degree angle. Extend your right leg back while you push both arms back, straightening the elbows. Return to start, then repeat with the opposite leg.

• Tip: Hold your core for stability and ensure that all movements are controlled for maximum burn.

Leg Lift to Shoulder Rock

• Target muscles: Shoulders, core, legs.

• How to do it: Stand tall holding a Pilates bar in each hand at your sides. Lift your right leg up to hip height as you raise the bars to shoulder level. Lower the leg and arms down, then repeat on the other side.
• Tip: Engage your core to keep your balance without swinging arms.

Hydrant

• Target muscles: Glutes, hips, core.

• How to: Start on all fours, with your wrists directly under your shoulders. Keeping the knee bent, lift your right leg out to the side at a 90-degree angle. Lower back down, hovering over the mat. Complete one round and return to the starting position, repeat on the left side.

• Tip: This is where the magic of a strong core comes into play to avoid arching of your lower back.

Hydrant to Leg Extend

• Target muscles: Glutes, core, hamstrings.

• How to do it: From the hydrant position, lift right leg out to side, extension straight. Bend knee to return to hydrant, then lower back down.

• Tip: Engage your core to maintain stability and avoid swaying from one side to the other.

Leg Extend to Diagonal Tap

• Target muscles: Glutes, core, inner thighs.

• How to do it: Start on all fours and extend your right leg straight back. Tap it across to the left diagonally; lift and return to original position. Once you have completed one round on your right leg, return to the start position and repeat with your left leg.

• Tip: Keep core braced to maintain balance without side-to-side rocking.

Knee to Elbow

• Target muscles: Core, obliques, shoulders.

• How to do it: Begin by lying in a high plank with wrists under shoulders. Bring your right knee up toward your right elbow, drawing your obliques in. Return to plank and then repeat with the left knee.

• Tip: Keep hips level and avoid sagging as you bring each knee forward.

Cool Down (5 minutes)

Finish your workout with a well-deserved cool-down, which allows your muscles to catch their breath. Take in seated forward folds, child's pose, or a gentle spinal twist. Breathe deeply, letting your body release tension and celebrate the hard work you've completed!

Pro Tips

• Focus on Control: Pilates focuses a lot on slow, controlled movements that build muscle without strain.
• Engage Your Core: Throughout each exercise, remember to keep your core tight for stability and proper form.
• Breathe Mindfully: Exhale as you lift or extend, and inhale as you return to the starting position.

Why This Workout Works

This full-body Pilates routine is specially designed to engage your entire body while strengthening your core and centre with each exercise. Using Amp's ankle weights, wrist weights, and Pilates weights adds some efficient resistance to each move. Since Pilates is low-impact, it makes for a great choice with regard to exercise that is easy on the joints but very effective at the same time. From the development of strength and firming of muscles to truly mindful sets of exercise one can do at home, this Pilates routine will make sure your workout is well-balanced.

So roll out your mat, gear up with Amp weights and bars, and get ready to experience that rewarding burn from head to toe!

Follow Dan here for more great workouts and Pilates tips and guidance @d.t.pilates.

What Are Core Sliders, Exactly?

Core sliders are small disk-like exercise accessories that can add an extra level of challenge and diversity to your standard home workout routine. Core sliders are commonly designed from tough plastic (or try our beautiful bamboo discs),featuring a smooth slide side and a padded foam surface on the other.

They can be used on all sorts of floors: yoga mats, carpet, hardwood, and tile. They allow for full range of motion in exercises and are a very valuable addition to your fitness toolkit, whether you're a new beginner or an experienced exerciser.

What Do Core Sliders Do?

Here are some of the benefits of incorporating core sliders into your routine:

Increased Core Strength: Core sliders activate your core throughout the range of motion, thus creating a powerful stability force within the central part.

Stability and Balance: Using core sliders will require constant engagement with stabilizing muscles, which enhances general balance and coordination.

Gentle on the Joints: The smooth gliding motion would be easy on your joints. It makes core sliders a wonderful option for low impact exercises.

Versatility: They can be used for a wide range of activities and modes of exercise that target all muscles in your body, including the core, back, arms, and legs.

Portability: Light in weight and compact, core sliders are easily portable, making it easy to carry them with you. So, you can keep on doing your routine exercises even when you are traveling out.

How to Use Core Sliders

You can easily incorporate core sliders into your routine, as this is one real and very effective way to take the intensity up a notch. Here is what you need to do in a step-by-step guide:

Warm-Up Begin with a gentle warm-up exercise to make those muscles ready for the workout. Warm-ups can include dynamic stretches or light cardio.

Variations of planks:

Basic Plank: Place the sliders under your feet in a high plank position and hold the plank with your core tight.

Mountain Climbers: From the plank position, slide one knee up to your chest and return back to the starting position; switch, then continue with this running-like mountain climber motion.

Out and in: Start in the plank position with your feet together. Slide feet out to the side at the same time and then pull them back in keeping your core engaged and your weight forward over your shoulders.

Lunges:

Reverse Lunges: Stand with one foot on a slider. Then pull that foot back into a lunge position with the core engaged and return to the starting position. Repeat this movement on the other side.

 Lateral Lunges: Stand with one foot on a slider. Slide that foot out to the side into a lateral lunge position with the core engaged, and then slide back to the starting position. Repeat on the other side.

Curtsy Lunge: Stand on one foot with the other on a slider. Slide the other foot back beside the working leg, behind you in a curtsy position, trying to stay as tall as possible through the body, then return to the standing starting position. Perform this movement for 10 reps before doing it on the other side.

Core Exercises:

Knee Tucks/Bear: In a plank position, place sliders under your feet and pull both knees toward your chest before extending them back out.

Pikes: From plank position, slide feet towards hands by lifting hips up to ceiling, keeping legs straight.

Upper Body:

Push-Ups: Sliders under hands from high plank position, perform push up allowing hands to slide out at bottom.

Arm Circles: Kneeling on the floor with sliders placed under both your hands, now move in circular motion to involve your shoulders and arms.

Cooldown: Conclude your workout and support muscular recovery by a cool-down, including static stretch and deep breathing exercises.

Why Use Core Sliders in Your Routine

Core sliders further your home workouts and provide more benefits, such as:

Greater muscle activation: By using core sliders, you create an instability that will make the muscles work even harder in controlling and balancing. It increases strength gains.

Activation of multiple muscles mimicking natural movements: Therefore, core sliders engage many muscle groups at the same time, hence functional training for functional fitness.

Injury Prevention: Strengthening your core, back, and arms helps to stabilize your entire body, reducing the risk of injury during other activities.

Flexibility and Mobility: The sliding motion helps improve your range of motion, contributing to better flexibility and joint health.

Variety and Challenge: Mixing in core sliders with your current routine can spruce things up a bit by changing things just enough to give you the challenges needed to prevent monotony in your workout regimen.

Conclusion

Core sliders are indeed an awesome and versatile product to enhance your routine home workout. These sliders in your routine will definitely make your core stronger and more stable towards an overall fitter version of yours. Find our range here. Try them and see their benefits for yourself!

Having strong, toned arms can significantly boost your appearance and body confidence. With summer in full swing and shorter sleeves becoming the norm, you might be wondering how to tone your arms quickly and effectively. Achieving those sculpted arms doesn't have to be a daunting task, and with the right exercises, you can see progress in no time.

Don't worry, we've got you covered! Here are some highly effective exercises to include in your at-home arm workouts. For the best results, repeat each exercise for three sets of 12 reps, and don't forget to rest between sets to allow your muscles to recover and grow stronger.

1. Bicep curl

This classic exercise targets your biceps on the front of your upper arm. It's a simple yet powerful movement that can help build strength and definition in your biceps.

How to do it:

• Stand with your feet hip-width apart to maintain balance and stability.
• Hold a dumbbell in each hand at your sides, with your palms facing forward to engage your biceps fully.
• Keep your arms tucked into your sides and bend your elbows to bring the weights up to your shoulders, ensuring you feel the tension in your biceps.
• Lower back down slowly and repeat the movement, focusing on controlled, smooth motions.

2. Triceps kickback

This exercise targets your triceps, located at the back of your upper arm. Triceps kickbacks are essential for stabilizing your shoulders and supporting movements involving arm extension.

How to do it:

• Stand with your feet hip-width apart and a dumbbell in each hand at your sides, palms facing each other for a neutral grip.
• Bend your knees slightly and hinge forward at the waist to create a stable base.
• Keep your arms close to your sides, straighten your arms, and push the dumbbells backward, squeezing your triceps at the top of the movement.
• Hold the position briefly, then slowly bring your arms back to the starting position.
• Repeat, ensuring you maintain good form throughout.

3. Chest press

Chest presses target multiple upper body muscles, including your triceps, pectorals (chest muscles), and deltoids (shoulder muscles). This exercise is great for building overall upper body strength.

How to do it:

• Lie on an exercise mat with your knees bent and feet flat on the ground to support your lower back.
• Hold a dumbbell in each hand with your palms facing the floor, ensuring you have a firm grip.
• Bend your elbows to a 90-degree angle and hold the dumbbells wider than your chest.

This is your starting position.

Keep your elbows bent and push the dumbbells up until your arms are straight, but don't lock your elbows to avoid strain.

Slowly lower back to the starting position and repeat, focusing on controlled movements.

4. Front and lateral raises

Lateral raises work your shoulder muscles and triceps, while front raises target shoulder and chest muscles, as well as your biceps. These exercises are excellent for building shoulder definition and strength.

How to do a lateral raise:

• Stand with your feet hip-width apart and a dumbbell in each hand at your sides, palms facing your body.
• With your elbows slightly bent, raise your arms parallel to the floor, feeling the tension in your shoulder muscles.
• Slowly lower to the starting position and repeat, ensuring you maintain good form.

How to do a front raise:

• Start in the same position as a lateral raise, but hold your dumbbells in front of your legs with palms facing your thighs.

Keep your arms straight and raise them in front of you until they are parallel to the ground, engaging your shoulder and chest muscles.

Return to the starting position and repeat, focusing on smooth, controlled movements.

The perfect arm workout accessories

Ready to get started with your arm toning journey but don't have the right equipment? Our 4kg and 5kg pair (2kg and 2.5kg per bar) dumbbell strength bars are perfect for the exercises listed above. They are easy to hold and add just the right amount of resistance to help tone, sculpt, and strengthen your arms effectively.

If you're just starting out and looking for something lighter, try our 3kg pair (1.5kg per bar) Pilates and fitness bars. These are also easy to hold and can help you achieve toned, lean arms without overwhelming your muscles.

Let us know how you get on with these exercises and accessories; we'd love to hear what you think and see your progress!

What are your favourite arm exercises? Tell us in the comments below and share your tips and experiences with our community.

In the pursuit of a healthier and happier lifestyle, every choice we make matters. Why not make these choices both functional and fashionable? Our ankle wrist weights are designed to blend seamlessly into your home fitness routine. From HIIT to barre, these weights are more than just fitness accessories; they’re tools that can take your health and fitness journey (as well as your yoga, Pilates and sculpt) up to new heights. 

Functional Style That Moves With You 

With a sleek and stylish design, these weights elevate your aesthetics while they intensify your workout. The elasticated velcro bracelets provide a secure fit, ensuring that your focus remains on your exercises and not on readjusting the weights. The velcro strap also enables you to remove and add the triangle weights individually so you can adjust the weight to your own strength level and fitness goals. 

Gone are the days of uncomfortable sandbags. Our weights, in a variety of colours. are engineered with your comfort in mind. The soft silicone ensures a gentle contact with your skin, preventing irritation, even during prolonged use. Say goodbye to distraction and discomfort, these weights are your companions for a seamless and enjoyable workout experience. 

‘The stretch velcro makes these super comfortable to wear and to workout in. The weights are made from a smooth material so cause no rubbing or irritation to the skin. They can be easily taken off to adjust the overall weight.’ Alicia, Barreesthetique. 

What are the Health Benefits of Ankle Wrist Weight Exercises? 

Although seemingly small and unassuming, ankle weights can really add to your strength training routine and create enough resistance for an effective workout. There are numerous benefits of adding ankle wrist weights into your home fitness routine, and working out at home can enhance your ability to maintain consistency and stay on track with your health and fitness goals. 

1. Muscle toning and sculpting: The added resistance from wrist ankle weights intensifies your exercises, helping you to target specific muscle groups more effectively. When using the weights your muscles must work harder, increasing the lean mass of muscle over time. This leads to better muscle definition and toning in your legs and glutes. Maintaining and building muscle is a key area to focus on, particularly as we age.

2. Increased strength: Ankle wrist weight exercises challenge your muscles to work against resistance, which contributes to increased muscle strength and challenges the cardiovascular system. Strengthening your lower body muscles enhances overall functional fitness and reduces the risk of injuries.

3. Calorie burn and weight management: Introducing resistance to your workouts with ankle weights elevates your heart rate and increases the energy expenditure of each exercise. This aids in burning more calories and contributes to weight management.

4. Improved bone health: Weight bearing exercises, such as those involving wrist ankle weights, are beneficial for bone health. These exercises encourage bone density management and reduce the risk of osteoporosis, a key area to focus on particularly as we age and during perimenopause and menopause.

5. Enhanced balance and stability: Engaging your muscles against resistance enhances your proprioception and balance. This is particularly important for stability in daily activities and injury prevention, therefore greatly beneficial for future proofing your health and fitness as you age. Try and incorporate balance exercises into your fitness routine. 

6. Lower body fat: There is a study which shows that participants who wore ankle weights three days a week for at least 20 minutes showed ‘significant improvements’ in their waist circumference, body fat percentage and skeletal muscle percentage (Journal of Taibah University Medical Sciences). 

Ankle Wrist Weight Exercises for Your Wellbeing  

Ankle wrist weights can help improve your wellbeing and everyday health and fitness with two pieces of kit in one! A fantastic way to train the upper and lower body with a small weight that can be easily stored away. Some great exercises to do would include; 

Leg lifts and extensions: Add resistance to leg lifts and extensions to strengthen your lower body muscles, promoting better stability and balance, shown to be important for a longer life! 

Arm raises and punches: Incorporate these weights into your arm exercises to boost your upper body strength, tone your muscles and release some stress! You also do not need grip strength to be able to get your arm workout done which is a benefit for anyone with a hand injury or mobility condition. 

Walking: Strap on these weights for an extra challenge during your walks. You will engage more muscles, burn more calories, and intensify your cardio sessions, but remember to keep good form throughout your activities to prevent injury. Research in the Journal of Applied Physiology has found that adding light weights to a 4-mile-per-hour walk has a similar intensity as running at 5 miles per hour, which is a big win! 

Pilates, yoga, and barre: Elevate your barre workout, yoga flow and Pilates routines by wearing these weights. They will intensify your stretches and poses, helping your build flexibility and muscle endurance. 

Dance workouts: Turn up the fun factor in dance workouts by adding these weights, either around your ankles or wrists, or both! Your moves will become more dynamic, enhancing your coordination and rhythm. 

 You can find lots of guidance, examples, and home workouts to get started on our Instagram (@ampwellbeing) and You Tube channel (@ampwellbeing) or sign up to our emails for exclusive workouts and downloads. 

Your 30-minute Ankle Weight Home Workout Plan 

These exercises are designed to tone and sculpt your legs and glutes, complete each exercise with a rest in between sets for a 30-minute lower body workout.

1. Squats with Leg Lifts 

Stand with your feet hip-width apart with the ankle weights on. Perform a regular squat by bending your knees and lowering your hips. As you return to the standing position, lift your left leg straight to the side, engaging your outer thigh. Repeat on the other side. Aim for 3 sets of 12-15 reps on each leg.

2. Donkey Kicks 

Start on all fours with your wrists aligned under your shoulders and your knees under your hips and the weights strapped around your ankles. Keeping your knee bent, lift your left leg toward the ceiling, focusing on your glutes. Lower the leg back down without touching the floor and then lift it again. Complete the set on one leg before switching to the other. Aim for 3 sets of 15-20 reps on each leg. 

 3. Fire Hydrants with Leg Extension 

Begin in the same all-fours position with the ankle weights on. Lift your left knee out to the side while keeping your foot flexed. From there, extend your left leg straight out behind you, engaging your glutes. Bend your knee and return to the hydrant position. Do a set on one leg before switching to the other. Aim for 3 sets of 12-15 reps on each leg. 

4. Glute Bridge with Leg Lift 

Lie on your back, knees bent and feet flat on the floor. Place the ankle weight just above your ankles. Lift your hips off the ground, creating a straight line from your shoulders to your knees. Keeping your core engaged, lift your left leg off the ground while maintain the bridge position. Lowe the leg and repeat with the other leg. To intensify the move even more, lift your toes off the ground and dig your heels in during the bridge position. 

 5. Standing Glute Kickback 

Stand upright with your feet hip-width apart and the weights strapped around your ankles. Shift your weight onto your right leg and lift your left leg, straight back, engaging your glutes. Lower your leg and repeat on the other side. You can hold onto a stable surface for balance if needed. Aim for 3 sets of 12-15 reps on each leg. 

Your 30-minute Wrist Weight Home Workout Plan 

These exercises are designed to tone and sculpt your arms, shoulders, and upper body. Carry out each exercise for 20 seconds, rest and repeat 3 times, resting in between sets. Complete each exercise and you have added a 30-minute upper body workout into your day.

 1. Shoulders 

Raise your arms with bent elbows to the side, in line with the shoulders in a box position with your upper arms parallel to the floor and your forearms pointing upwards to the sky, palms facing forward. Close your arms together with your palms now facing each other in front of your body. Return the arms to the side and then raise the arms straight up above the head. Return to the start position and repeat. 

2. Reverse fly 

Stand with your feet at shoulder width apart and squat down into a chair position with your arms extended out in front of you, pointing down to the floor, palms facing each other. Squeeze the shoulders and back and raise the arms out of the side, palms facing the floor.

 3. Arm circles  

Hold both arms out straight and move in small circles for 20 seconds, rest and repeat 3 times. Then reverse the circles and start again in the opposite direction!

4. Triceps kickbacks 

Stand with your feet at shoulder width apart and squat down into a chair position with your arms extended out behind you in line with your back. Bend your elbows to 90 degrees and then extend your arms back behind you again, engaging your back and core muscles for stability.

 5. Ballet arms 

Stand with your feet together in a ‘v’ position and arms at your sides. Raise the arms in front of the body to shoulder height, maintaining a soft bend in the elbows with the palms facing your chest and fingertips touching. Keep your shoulders relaxed and the squeeze the shoulder blades together and engage your muscles while extending your arms out to the sides. Pause and draw the arms back in front of the chest until the fingertips touch. Repeat for 20 seconds, rest and repeat 3 times. 

 Remember to maintain proper form and engage the targeted muscles throughout each exercise. Gradually increase the intensity by either adding more reps or sets.  

Our favourite ankle wrist weight FAQs 

Can I use ankle wrist weights in water? 

One of the best features of our ankle wrist weights is their versatility. They are designed to enhance a wide range of exercises, allowing you to tailor your routine to your fitness goals. From strength training to cardio workouts, these weights will add a new dimension to your home fitness programme. Even better, they are water and sweat proof so are easy to keep clean and can be used in the swimming pool to aid rehabilitation and strength work. 

How heavy should I start with the ankle wrist weights? 

The best weight level to choose will vary from person to person depending on strength level, experience, and joint health. Consider your current fitness level, your preferred fitness workouts and your fitness goal when selecting your ankle wrist weights. Remember to start light and gradually increase your resistance as you become stronger, a good guidance is to start with 1-2lb per leg. However different exercises will call for different weights and therefore they will always be of use in your home gym or studio kit. The Amp Wellbeing ankle wrist weights come in 2lb (1lb per weight) and 4lb pairs (2lb per weight) to cover a variety of exercises and workouts, they are also adjustable so you can remove some of the triangle weights to start with a lighter weight in total and then build the weight level back up. 

Are the ankle wrist weights adjustable? 

Yes, as mentioned above the velcro strap enables you to remove and add the triangle weights individually so you can adjust the weight down and back up to match your own strength level and fitness goals or to suit the workout you are doing. 

How do I prevent injury with wrist ankle weights? 

The extra weight will add a level of stress to your joints, which in moderation is beneficial but be mindful of keeping good form and using them in conjunction with other fitness methods for a full fitness solution.  

While injury risk is low when using wrist ankle weights, as a beginner try starting the exercises with just your bodyweight and then incorporating the weights as you get stronger, increasing the weight gradually as you improve fitness and strength in those exercises. If you feel any pain or are recovering from an injury, always check with a professional before starting any routine. 

Remember to roll your shoulders back and down to prevent them from rounding up towards your ears during movements and maintain a slight bend in your elbow when your arms are extended to prevent hyperextension or injury. 

How often should I wear ankle wrist weights? 

We recommend using the ankle wrist weights a few times a week for short periods at a time during your workouts, so you are not overloading the joints on a consistent basis.  

Let us know if you have any other questions! 

Our summary on ankle wrist weights 

Ready to strengthen your arms, legs, and glutes with a budget friendly piece of home gym kit? You will use your ankle wrist weights for your home workouts on repeat and the best thing about them is they are small, portable, and easy to store away. Ankle wrist weights are a brilliant addition to your conditioning routine, buts don’t be fooled, they are a tough addition which will make you work! 

Incorporating ankle wrist weights into your home fitness routine isn’t just about exercises; it’s about embracing a lifestyle that prioritises your health and wellbeing. With regular use, you will notice improvement in your strength, endurance, and overall fitness level. Plus, the added resistance can contribute towards increased calorie burn, helping you achieve your weight management goals. With consistent effort and the exercises recommended, you’ll be well on your way to toning and sculpting your legs and glutes, all while enjoying the comfort and style of your ankle weights, from your own home gym.  

Shop your new home gym ankle wrist weights here.

With your big day approaching, you’re probably experiencing a few jitters and worries as the wedding preparation ramps up. For many of us, part of the anxiety is around wanting to look and feel our absolute best, but with all the stress and busyness surrounding the event, how do we even begin to focus on ourselves?

To make your life a little easier, we’ve put together the ultimate wedding wellness guide. Following these top tips will ensure you are physically, mentally, and emotionally on top form for the big day.

Get stuck in to exercise

Having gone to all the effort of choosing the perfect dress, you don’t want to be feeling uncomfortable wearing it because your body confidence is low. Exercise is the best way to lose those few extra pounds, tone up, and can also help ease any pre-wedding stress, ensuring you feel amazing and look killer.

To get the best results, include a combination of both cardio and strength training in your workout routine. Some great cardio exercises to blast away the calories, helping you slim down and shift weight, are running, cycling, swimming, or even brisk walking. Research has found that high-intensity interval training (HIIT) is a more effective way to lose weight than moderate-intensity exercise and results are noticeable quicker - perfect if you’ve not got long left until the wedding! 

For strength training, you might want to focus on exercises that target your arms, as they are often on display in sleeveless or strapless gowns. Exercises like bicep curls, tricep dips, and push-ups are great for sculpting and defining your arms, while exercises like the plank and shoulder presses can help strengthen your upper body and improve posture, giving you an elegant and poised presence as you walk down the aisle. 

To accompany your arm toning workouts, include AMPs 2kg strength bars which add just the right amount of weight to give you the physique you need. These come in a variety of colours and are super easy and comfortable to hold. If you’re looking for something heavier to take your workouts to the next level, try the 3kg or 4.6 weighted triangle.

Establish a Self-Care Routine

Self-care is essential during wedding planning as it helps you maintain balance and rejuvenates your mind and body so that you feel fresh and radiant on the day. Here are some of the best self-care practices to incorporate into your daily routine.

Meditation

With all the stress surrounding the wedding, setting aside some time to practice meditation or mindfulness is essential for calming your mind. If you spend your days fretting, your physical appearance can also suffer - you don’t want to have bad skin or bags under your eyes at your wedding. Meditation is a great way to bring you back into the present moment and has been proven to have many bountiful benefits for our mental health.

Pamper yourself

Treat yourself to regular home spa treatments such as facials, hair masks, or body scrubs. Not only will these pampering sessions relax your body, but they will also give you that radiant bridal glow.

Practice Gratitude

Keep a gratitude journal and write down things you're grateful for each day. Focusing on the positive aspects of your life will help you maintain a positive mindset throughout the wedding planning process.

Nourish Your Body with Nutritious Foods

A well-balanced and nourishing diet not only fuels your body with everything it needs to function properly, but it also enhances your skin, hair and nail health. By eating the foods with the right vitamins and minerals, you can ensure you look and feel a million dollars. Here are three of the best foods to eat for your hair, skin and nails.

 Fish high in Omega-3

Fish like tuna, salmon and mackerel are rich in omega-3 fatty acids which are powerful antioxidants that help fight cell damage, helping reduce inflammation and redness in the skin. 

They are also a great source of protein, the building block of hair, and biotin, a nutrient that supports the production of one of the most important hair proteins, keratin. Both of these nutrients give your hair strength, bounce and sheen. 

Avocados

Avocados are rich in healthy fats including vitamins A, E and C which are important for healthy skin, hair and nails. These nutrients help moisturise and strengthen hair, support collagen and keratin production to reduce the appearance of fine lines and wrinkles and increase nail toughness, and protect against oxidative cell damage to combat hair loss.

Dark leafy greens

Dark leafy greens like spinach and kale are packed full of amazing nutrients that help strengthen brittle hair, including vitamin A, iron, beta carotene, folate and vitamin C. These all work together to keep the hair and scalp hydrated and support hair growth.

Destress and look after your emotional well-being

Let’s face it, wedding planning can be stressful. But it's important to take care of your emotional well-being and limit stress during this time because stress can have several negative impacts on your physical and mental health. Try some of our tried and tested strategies to manage stress and cultivate emotional balance.

Connect with Loved Ones

Spend quality time with family and friends who provide support and positivity. Share your concerns, seek their advice, or simply enjoy their company. Social connections are essential for emotional well-being and can offer a sense of comfort during stressful times.

Connect with Nature

Spending time in nature is the perfect calming tonic and helps ground you in the moment so your worries can melt away. Take a walk in a park, go for a hike, or simply sit in a garden and soak in the beauty around you. 

 Practice Mind-Body Techniques

Explore relaxation techniques such as deep breathing exercises, gentle yoga, or aromatherapy. These practices will help you find moments of tranquillity, reduce anxiety and ensure you approach your wedding day with a calm and rejuvenated mind.

Summary

Your wedding day is a once-in-a-lifetime experience, so of course you want to look and feel fabulous! By following our top tips in this guide, you'll radiate beauty, confidence, and bliss on your special day. 

Most importantly, don’t forget to exercise as this is key to feeling confident and comfortable in your wedding attire. Incorporate a combination of cardio and strength training exercises into your routine to tone up and achieve your desired physique. Alongside exercise, nourish your body with nutritious foods like fatty fish, avocado and leafy greens as these provide essential nutrients that allow you to shine both inside and out. 

It's completely normal to feel a bit anxious and overwhelmed with all the wedding preparations. By connecting with loved ones, nature and practising mind-body relaxation techniques you can manage stress levels and boost your emotional wellbeing. Establishing a self-care routine that includes meditation, indulgent pamper sessions and gratitude practice can also help you maintain emotional balance and rejuvenates your mind and body.