Do Some Knee Strengthening Exercises and Get Fitter!
If you need to get fitter but are being held back because of problems with your knees then take a look are the simple knee strengthening exercises below.
To begin with the first exercise is very useful for those who have a condition called chondromalacia patella. This is an inflammation of the cartlidge beneath the patella ‘knee cap’. This sometimes results because the bones and muscles on the knee are out of alignment.
A really simple exercise that will help is as follows:- Sit comfortably on a chair, try not to tense up, you need to relax, have your thigh parallel with the ground, leg bent and 90 degrees, feet on the ground, tense the thigh, then hold this position for five seconds and release the hold, do the same with the other leg. Complete ten reps on each leg.
Please make sure your breath normally while doing these exercises.
The second exercise is a little more tricky but it does help build up the strength in your knee.
Again make sure you are sitting comfortably, cross your legs at the ankles. The push your crossed legs forward with the back leg, then push your legs back to being folded with the front leg. (This may seem a little tricky at first but once you get the hang of it it is really easy but effective!)
Switch the position of your legs by changing the direction of the cross. If the right leg was in front, move it to the back. Repeat this exercise ten times for each position.
How To Get Those Calves Working
Now for something a little more strenuous.
Depending on your balance and the surface you’re standing on, you may need to do this on a mat or carpet, or on a wooden floor. Avoid using a cement or metal floor.
Stand up straight, heels together, toes slightly apart. Make sure you are well-balanced.
Lift the heels, balancing on the balls of your feet. Imagine a string attached to the centre of your head pulling you up. Hold for 5 seconds, then lower slowly. Repeat 10 times. Over time, as you build strength and balance, increase the length of time you’re on the balls of the feet.
To change this exercise a little try bending your knees a little once you have raised your heels and are standing on the balls of your feet. This will also work your bottom as well as your hamstrings and quads. Again hold for 5 seconds then straighten your legs and lower your heels. Repeat for 10 reps.
If you can make sure you carry out these knee strengthening exercises a couple of days a week or better still daily, you will have strong, healthy knees in to time at all.
For more details of the best leg exercises to help build strong, sexy legs and other fitness tips to get into shape quickly take a look at my blog.
Tags: calf stretches, knee joint exercises, knee strength exercises, knee strengthening exercises, spinning