3 Easy Pilates Ankle Exercises
This photo was taken from the Advanced video from The GreenSmoothiePilatesChallenge Program.
Ankle strength, flexibility, and alignment is critical for balance in Pilates. Running faster and jumping higher stem from having strong ankles. A quick missed step or slip can cause a sprain or twist which will cause swelling and your ankle to be in pain. You want to avoid injury but properly stretching your ankles before running or exercises.
Pilates will help strengthen your ankles which will allow you to enjoy all the sports and fitness activities which you enjoy doing. In the Pilates advanced workout you will watch Jasmine properly stretch her ankles before going into the more difficult exercises, but there are more than just one way to strengthen ankles.
1. Easy Standing footwork exercises
- Rise on your tippy-toes and hold for several seconds really stretching the ankles and then lower your heels. Do this 8-10 times.
- Get into squatting position with knees bent, then lift your heels, try to stay on your toes, then lower your heels. You can move your knees slightly up and down but you’ll want to try to keep them bent.
- Stay on your toes while moving up and down with your heels (8 to 10 times), don’t go to fast, stretch the ankles. try to stay on your toes as much as possible. Lower the heels, and straighten the legs.
2. Pilates Reformer Exercises
Find a Pilates studio near you, or buy a reformer. Use the reformer to strengthen Toes, Heels, and arches, simply lift and lower. The reformer offers multiple ankle workouts along with other amazing exercises which can strengthen your core and overall body.
3. Theraband Ankle Exercises
The Teraband provides a little more resistance and is a great way to strengthen your ankle and foot, but you have to remain balanced as you will work against your entire body weight. You’ll need to purchase a Theraband from Amazon to proceed.
Line the Teraband up lengthwise along the sole of your foot, and hold onto the ends with your hands. Practice pointing and flexing your foot against the resistance of the band, as well as doing ankle circles. Try and achieve a full range of motion in all directions.
