Primary muscles: Ankles
Secondary muscles: Calves, feet
Equipment: No equipment
ANKLE CIRCLES INSTRUCTIONS
1. Stand upright with your feet hip width apart and your arms by your sides.
2. Shift your weight to the right leg and point your left toes down into the ground.
3. Start rotating your left foot, making small circles with your ankles.
4. Repeat the exercise with your right foot.
PROPER FORM AND BREATHING PATTERN
Start with smaller circles and then slowly increase their diameter to open up your ankle joints as much as you can. If you feel any pain or discomfort revert to smaller circles. Breathe slowly and keep the movement smooth and fluid.
Ankle circles are a dynamic stretching exercise that opens up your ankle joints and helps release stress and tension. This exercise also improves your flexibility and warms up your feet, calves and ankles, thus preventing any exercise related injuries.
SETS AND REPS
Do the ankle circles exercise at the end of your warm-up period, just before you start a lower body or a full body workout. Do a set of 30-second circles with each foot, to increase joint mobility and warm up the muscles and tendons.
To calculate the number of calories burned doing ankle circles, enter your weight and the duration of the exercise: