Do Some Knee Strengthening Exercises and Get Fitter!

If you need to get your knees stronger there are a few knee strengthening exercises that are easy to do and will make a huge difference to your fitness

This first exercise is really good for those who suffer from conditions such as chondromalacia patella. This is a condition caused by the softening and degeneration of the cartilage underneath the knee cap 'patella'.  It usually occurs when the muscles and bones of the knee are out of alignment.

Sit comfortably in a chair, you need to be relaxed.  Bend your legs as you would normally sit on a chair with your feet on the ground and your legs bent at 90 degrees, tense your thigh and hold this position for 5 seconds the release, change legs are repeat.  You need to do ten reps on each leg.  I told you it was easy!

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!)

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.

Calf Burns

Now for something a little more strenuous.

For this next exercise avoid standing on a concrete or metal floor.  If your balance is not to good you may be better to do the following exercise on a mat or carpet.

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.

Doing these knee strengthening exercises daily or at least a couple of times a week will really improve the strength of your knee.  And if you are interested in fitness you will know how important it is to have healthy, strong knees.

Do you want to get your legs in shape?  If you do then check out the best leg exercises to find out how you can tone up your legs quickly.  If you want to get the rest of your body into shape you can find more health and fitness tips here.