5 simple exercises to improve ankle strength
What's the story
African footwork is a lively and dynamic dance form that not just mesmerizes people but also provides several physical benefits. One of the major benefits of doing African footwork is strengthening your ankles. Strong ankles play an important role in balance, agility, and overall lower body strength. Here are five energetic exercises inspired by African footwork that can strengthen your ankles effectively.
Toe taps
Toe taps for agility
Toe taps are another simple but effective exercise to improve ankle strength and agility. Just stand with your feet hip-width apart, and lift one foot a little off the ground. Tap your toes on the floor quickly while keeping your balance on the other leg. Repeat this for about 30 seconds before switching to the other foot. This improves coordination and strengthens muscles around your ankles.
Heel raises
Heel raises to build endurance
Heel raises are great for building endurance in your ankles and calves. Stand with feet shoulder-width apart, slowly rise onto your toes, hold for a few seconds and lower back down. Three sets of 10 repetitions each day will show you noticeable improvements in ankle strength over time.
Lateral hops
Lateral hops for stability
Lateral hops mimic movements found in many African dances and are great for enhancing stability and lateral movement control. How to do it: Start by standing on one leg, then hop sideways onto the opposite leg while keeping your core engaged. Continue hopping side-to-side for about 30 seconds per set to strengthen both ankles equally.
Ankle circles
Ankle circles to increase flexibility
Ankle circles do an excellent job at increasing flexibility and promoting circulation. Sit with one leg extended, and rotate your ankle 10 times clockwise, and 10 times counterclockwise. This exercise improves joint mobility and blood flow. Repeat with the other leg to ensure both your ankles are equally strengthened and flexible, and your lower limb health is supported.
Single-leg balances
Single-leg balances improve coordination
Single-leg balances challenge coordination skills as well as strengthen stabilizing muscles around each joint area (knees, hips, etc.). This eventually contributes towards improved overall posture alignment, too! Just stand tall, lifting one knee up towards chest level, holding the position steady without wobbling or swaying side-to-side. Try to keep balance for 15-20 seconds per attempt, progressively increasing duration as you progress over weeks/months ahead!