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!