Exercising is important for staying in great shape and improving one’s health. The problem is when you have bad knees that start aching and prevent you from finishing your workout. Before you quit working out altogether, here are some exercises that are easy on the knees but still effective in accomplishing desired shape.
This exercise is beneficial for gluteus, quads and hamstrings. Here is how you should do it:
- Standing in front of step bench (or staircase) place one foot flat on the bottom step
- Make sure your knee is directly above the ankle
- Step onto the foot putting your weight on the heel of the elevated foot
- Lift your opposite foot and tap both the step and the floor
- Complete 10 reps and switch legs.
TIP: you can make this workout even more effective by doing curls with light weights every time you step up.
- Partial squats
Although lunges and squats are the worst exercises for people with bad knees, partial squats are, actually, one of the best exercises you can do and find it at consumerhealthdigest.com. Partial squats are beneficial for your knees and quads. It is recommended to wear a knee support product while doing this (or any other exercise if you have trouble with bad knees).
Stand near an object that is about the same height as your hips, it can be chair, table, sofa, whatever you find suiting and place your hands on it. Doing partial squats is easy:
- Place your feet shoulder-width apart and make sure your toes are facing forward
- Flex your abs and try to lower your body as low as your comfort allows. Bear in mind that knees should be behind the toes at all times.
Unlike regular squats, here you don’t have to lower your body as if you’re going to sit onto a chair and put a pressure on your knees. When doing partial squats your upper body doesn’t get lowered in same intensity and the fact your knees are always behind your toes is making it easier for you to perform exercise without feeling pain.
NOTE: ideal depth of partial squat is the quarter or half of the total depth of “regular” squat.
Do 10 reps of this exercise.
- Calf raises
Calf raises or toe raises work lower leg muscles. Before you start with this exercise you should bear in mind that the slower you do it the more effective it is.
- Stand up straight on a flat surface
- Make sure your ankles, hips, and shoulders form a perfect alignment and that your toes point forward
- Start lifting your heels slowly and lower them at the same speed.
Do 25 reps.
- Speed walking
While jogging and running put a lot of stress on your knees, speed walking is a great exercise for entire body. It works upper, mid, and lower body muscles. Speed walking is a low-impact exercise and great way to do cardio without feeling pain in the knees. When you start speed walking make sure you do it on flat and smooth surfaces, but when your muscles get stronger you can start taking low-impact hikes.
- Scissor kick
Scissor kicks are good for your abs, hip flexors and the thighs. Here’s the process:
- Lie on your back making sure your arms are by your sides and legs together
- Lift your legs 6 inches from the ground and shoulders 1 inch, while keeping your forearms on the floor
- Stay in that position and spread your legs apart
- Then, bring legs towards each other and cross one leg over the other.
This is just one rep. Do 50 reps of the exercise.
TIP: try not to let your legs and shoulders touch the floor when you are performing this exercise.
- Straight leg raises
This exercise is great for toning and shaping your legs, but also easy on the knees and lower back. Here is how to do it:
- Sit with the back against the wall with right leg bent with foot on the ground and left leg straight.
- Slowly start to raise left leg straight up about 12 inches off the ground
- Hold it for a few seconds and lower at the same speed.
Do 10-12 reps and switch the leg.
Exercises listed in this article are easy on the knee and just as effective as other exercises. If you want to prevent pain in knees when exercising, avoid deep squat, lunges, full-arc knee extensions and other exercises that put pressure onto your knees.
David Gomes completed his M.S as a Professional degree in California institute of Technology. He is Health and Wellness Expert. He loves to write on a variety of topics such as joint health, weight loss, beauty and skin care for blogs and online publications sites, also loves latest technology, gadgets fashion and style. David also takes pleasure in riding bikes, likes to eat, especially the fresh veggies and organic food. You can connect with his on Facebook and twitter