"Walking has been rebranded as the “it” workout standby. It’s been shown to help manage weight, strengthen bones and muscles, increase energy levels, improve mood, and reduce stress, after all. But what if I told you you can make your hot girl walk even more effective and habit-stack getting your steps in with some strength training? Enter: Bala Bangles.
Celebrities like Hailey Bieber and Sophia Richie are touting them as an easy way to tone up while walking. And you can’t miss them on TikTok—searches for “Bala Bangles Walking Results” have now amassed over 30 million posts. TikToker Kate Davidson shared how she’s never without them when walking her dog: “Two words for anyone wanting to tone your muscles: Bala Bangles,” Davidson said in her now-viral video. Read on to learn more about this trending exercise accessory and how you can incorporate it into your daily HGW.
What Are Bala Bangles?
You might remember Bala Bangles from when they first became the “it” at-home workout accessory during the pandemic, thanks to their chic, stylish design and versatility. ICYMI, they’re wearable weights made to be worn around your wrists or ankles to add resistance to your workout, like walking, hiking, boxing, Pilates, yoga, or dance cardio. Bala Bangles were also designed to level up your daily routine (think: cleaning, doing your hair, putting on makeup, walking your dog), so they’re comfortable enough to wear in everyday activity. According to Bala’s website, with Bala Bangles in hand, “The world just became your gym.” They’re made of steel wrapped in soft silicone, with an elastic adjustable band and fasteners to ensure a custom and comfortable fit. Sold in pairs and with a matching carrying case, they’re easy to throw in your gym bag, bring along to a workout class, or travel with. Available in a variety of colors and 1-3 pounds, you can consider them your must-have workout tool to up the ante on virtually any activity.
What Are the Benefits?
Adding 1-3 pounds on your wrists or ankles turns any activity into resistance training. Resistance training is a form of strength training, which can have several positive effects on the body, like boosting your metabolism, improving heart health, and promoting mobility. A 2021 study found that participants’ heart rates and oxygen consumption—a marker of exercise intensity and energy usage—were higher when they wore wrist weights while walking. “Using props like ankle weights enhances versatility in your workouts, allowing for full-body engagement and contributing to muscle mass development and toning by inducing hypertrophy, the process of muscle fibre repair and growth,” Catie Miller, certified coach and founder of Barre Series, told Marie Claire.
Tips for Beginners
It’s important to ease into using weights as part of your walking routine. Baylor College of Medicine recommends starting with 1-2 pound weights and wearing them for shorter increments of time like 15 or 20 minutes, then working your way up from there. Also, you want to make sure you’re maintaining good form and proper posture: eyes looking forward, back straight, arms swinging with a slight bend in the elbows, and shoulders back.
Exercises to Tone Your Arms While Walking
Simply wearing Bala Bangles while you walk already adds resistance to your arms, which can help tone muscles, but if you’re looking to take things up a notch, there are additional arm exercises you can do while walking.
1. Arm circles
Flashback to high school gym class warm-ups, but hear me out: The exercise that probably had you rolling your eyes actually has merit. Arm circles are an effective way to warm up your arm muscles. Simply extend both arms out to the side, raise them to shoulder height, and circle forward or backward (or both). Keep your core engaged and shoulders down to make the most of this movement.
2. Punches
There are a few types of punches to work your arms while walking: forward punches, cross-body punches, and upward punches. Not only do they work the arms, but they also engage other muscles in the body, such as the back and obliques. To add these to your walk, establish your walking pace and then make a fist and punch with the opposite hand of the foot you’re taking a step with, then repeat as you take each step.
3. Bicep curls
Bicep curls aren’t just for the weights section of the gym. To do this on your next walk, start with your arms down by your side, palms facing out. Then, bend your elbows while bringing your hands toward your chest (just as you would if you were lifting dumbbells in a traditional bicep curl) before lowering your arms back down by your side. If you’re feeling extra, add a shoulder press after each bicep curl by rotating your arms out to the side (bent 90 degrees), and then raising them overhead.
4. Lateral raises
Other than helping tone your upper arms, lateral raises can help increase your shoulder mobility, range of motion, and stability. To try the exercise, extend your arms out to the side, raise them to shoulder height (while keeping a slight bend in your elbows), and lower back down. The secret to lateral raises is to keep the movement slow and controlled and to squeeze your shoulder blades together as you raise your arms.
Are Bala Bangles Worth It?
So, are Bala Bangles worth the hype and price tag? If you’re looking for a way to spice up your usual workouts or try out a new workout trend, I’d say yes. Because they’re adjustable and one-size-fits-all—as well as more portable and versatile compared to other wrist/ankle weights—they’re also an easy way to incorporate weights into your workouts or walks. Bala Bangles are also made from high-quality silicone, making them breathable and moisture-wicking, unlike other weights which can trap sweat. And you can’t miss their sleek and pretty aesthetic. However, some users say they can slide down during more high-impact workouts, and—as with any weight training—there’s a risk of injury if used incorrectly. Then there’s the high price tag (ranging between $55 and $79), which makes them an investment. But if they give you motivation to get your movement in, they get my vote.
Budget-Friendly Alternatives
While Bala Bangles are an effective, fun alternative for arm toning while you work out, they’re on the pricier side. If you’re interested in adding wearable weights to your workout but don’t want to break the bank, there are several budget-friendly alternatives on the market.
