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Swing it around like a. Walk for a few minutes stretch and then put on the ankle weights to warm up your muscles. How To Make Your Own Wrist And Ankle Weights Ankle Weights No Equipment Workout Sewing Patterns Free After the sock is filled to your desired weight lay it flat to level the sand. Diy ankle weights . Dry beans or rice also work but theyll weigh less A 1-14 cup of sand weighs about one pound. Adjustable weights can hold as low as 1. Try seated exercises such as lifting your knee up toward the ceiling and leg extension or straightening your knees. Do not use ankle. To wear the weights wrap them around your wrists or ankles and slide the strap through the ring. Fill a clean plastic gallon jug with water sand rocks or concrete. Put your homemade weights on a scale as you fill them to reach your desired amount of weight. Working out with ankle weights is a great way to add resistance to your favorite exercises. Fill individual water bottles with sand or wat