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Keep Your Knees STRONG for Game ON March!
March 12, 2012
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The muscles that protect your knees are the quads and the hamstrings. Any exercise that makes them stronger will help your knees! Here are a few:

 

 

 

1) The Wall Sit:

Stand with your head, back, and hips against a wall. Step your feet out from the wall, hipwidth apart. Slowly slide down the wall until you are almost in a sitting position. Hold for 5 to 10 seconds, then slowly slide up. Repeat.

Do: Keep your abdominal muscles tight. Hold the position longer as you get stronger.

Do not: Slide your hips down lower than your knees. Do not let your knees move forward over your toes.

2) The Lunge:

Start with your right leg in front, and in a split-stance (one leg forward, one leg back).  Bend your front knee and lower your back knee almost to the ground, into what’s called a “lunge” position.  Your front knee stays in a 90 degree angle. Keeping the weight in your heels, push back up (slowly!) to a starting position.  Inhale as you lower and exhale as you push back up.  Now do this 10-12 times.  You can put your hands out to your sides or on your hips, whatever feels most comfortable. Now do the same with your left leg in front.

Remember: Never lock your knees at the top and don’t let your knee touch the ground.

3) The Grapevine:

  • The grapevine is solely made up of these two steps: crossing and stepping.
  • Step to the side with your right foot.
  • Cross your left foot behind your right, putting your weight on the left foot.
  • Step out onto your right foot again. This time, cross your left foot in front, putting your weight on it.
  • This step can be done anywhere there is enough room to move sideways (right or left) and should be repeated over and over.  The Grapevine is a dance move and is also a great exercise!

 

Challenge: Do you know how to strenghten the muscles around your knees? The first iTwixie girl to tell us another one will get some iTwixie stickers!

 

 

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