Doing a few simple knee strengthening exercises can go a long way to making your knees stronger therefore enabling you to get fitter, quicker.
This first exercise is really good for those who suffer from conditions such as 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.
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It is very important to remember to breath whilst 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!)
Change over by reversing the direction of the cross. If your left leg was in front, move it to the back and but your right leg in front. Do ten reps for each leg in each position.
Stretching Those Calves
Now for something a little more strenuous.
If your balance is not all that great it may be a good idea to do the following exercise whilst standing on a may, carpet or at least a wooden floor. Try to avoid do the exercises on a metal or concrete floor.
Making sure you are well balanced, stand up straight, toes a little apart, heels together.
Lift you heels so that your a standing on the balls of your feet. Be sure to keep your balance! Hold this position for around 5 seconds. It may help to imagine an invisible piece of string attached to the top of your head pulling you up. Repeat this lifting ten times. As you get stronger and build up the strength in your legs you will be able to increase the length of time you can hold the stance.
Vary the action by bending slightly at the knee while you still have the heels raised. This will bring the thighs (quadriceps or 'quads' and hamstrings) as well as the buttocks into play. Straighten up, then lower the heels. Repeat 10 times.
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 health and fitness tips to get into shape quickly take a look at my blog.
