Umbro ankle and wrist weights, 2 × 500 g, blue

These Umbro ankle weights are a pair of blue cuffs that weigh 500 g each and close with a hook-and-loop strap. They add light, steady resistance to leg exercises you would otherwise do with bodyweight only, such as leg raises, glute kickbacks or side-lying lifts, and you can strap them around your wrists for arm work as well.

Who they suit

Half a kilo per cuff is a beginner's load. It suits you if your home workouts have started to feel easy and you want a gentle step up without buying dumbbells, or if you like Pilates-style mat sessions and want a bit more challenge on the small glute and hip exercises. Because the weight sits at the end of your leg, it feels heavier than the number suggests. If you are just starting out, build a base with our home workout plan for beginners first, then add the cuffs to the lower-body moves.

A short routine to start with

Strap one cuff on each ankle, snug but not tight, and do two rounds:

• Glute bridge with a 2-second hold at the top: 12 reps
• Side-lying leg raise: 12 reps per side
• Kickback on all fours (knee bent, foot to the ceiling): 12 reps per side
• Lying straight-leg raise, lowering slowly: 10 reps
• Fire hydrant: 10 reps per side

Move slowly and keep your lower back stable. Rest about a minute between rounds. When all reps feel easy, add a third round before thinking about heavier cuffs.

Safety and what to look out for

Use the cuffs for controlled exercises, not for running, jumping or long walks: the extra load at the ankle changes how you move and puts more stress on knees and hips over many repetitions. Fasten the strap so the cuff does not slide or rotate, and take it off if you feel pins and needles. If you have joint problems, ask a doctor or physiotherapist before adding weight.

Care and what to pair them with

Wipe the cuffs with a damp cloth after sweaty sessions and let them dry before you put them away. Keep the hook-and-loop strip closed when storing them so it does not collect fluff and lose its grip. A comfortable exercise mat makes the floor exercises above much more pleasant; our guide to home gym equipment for beginners shows which other basics are worth having.