Exercises to help improve bad knees and what to avoid

Many people with knee pain or knee problems have difficulty working-out and finding ways to get physical activity. Sometimes it is hard to find workouts that don’t cause pain and that are sustainable.  Many people think that just because they have knee pain that they can’t workout or that they shouldn’t workout but that is not true.  It is important for all people to get physical activity and the health benefits of working out are important for many health conditions.

All people should be mindful during any workout that knees stay in line with toes, not wavering in or out of alignment during an exercise. This includes when doing step exercises and when performing squats. The worst exercises for knee joints for people with bad knees include full-arc knee extension including using the machine at the gym, full-deep lunges, deep squats and the Hurdler’s stretches because these exercises place excessive strain on the knee joints and can increase pain and cause injury. These exercises are especially harmful when not performed properly, which can also increase risk of injury.

The best exercises that you can do to help improve strength, flexibility, and to improve knee function include partial squats, step-ups, side lying leg lifts, inner-thigh leg lifts, calf-raises, straight leg raises, short-arc leg extensions and hamstring stretching (focusing on perfect form, to the point of no pain, and with no extra resistance until injury is resolved).  These are the best exercises to target a variety of lower extremity musculature that can help to improve knee function and decrease knee pain.

Partial Squats are performed by standing about a foot away from the front of a chair with your feet about hip width apart and your toes pointed forward.  Then, initiating the movement with and bending at the hips, slowly lower yourself down to the chair. You want to make sure you keep your abs tight to improve core stability and make sure that your knees stay in line with your toes and behind the toes to decrease strain on the knees.

Step-Ups can be performed using an aerobic step bench or stairs in your home. You can step up onto the step with the right foot; tap your left foot on the top of the step and then lower back down. Repeat again on same foot or bring the right foot down and step up with the left, alternating sides for each repetition. As you step up, remember to keep your knee in line directly over your foot.   

Side-Lying Leg Lifts can be performed with or without ankle weights while you lie on your side. You will keep the foot of your top leg flexed as you raise that leg keeping your body straight.  Slowly lift your top leg toward the ceiling until it is over your hip (or as close as is comfortable) and then slowly lower your leg back down to hover over the other leg until starting another repetition.

Side-Lying Inner-Thigh Leg Lifts can be performed using ankle weights while you lie on your side. With the knee of the top leg slightly bent, you will want to cross your top leg over your bottom leg so that it is out of the way. From this position, then you will lift your bottom leg up towards the ceiling.  Lift your leg about 3 to 5 inches (or as high as is comfortable) and then lower.

Calf Raises can be performed near a wall or a chair for balance. You will stand with your feet about hip width apart and toes straight ahead. You will slowly lift your heels off of the floor, rising up on your toes, hold for 1-2 seconds and then slowly lower back down.

Straight-Leg Raises can be performed by lying on your back or sitting with your back against the wall (requires more flexibility) and with one leg straight and the other leg bent, raise your straight leg up towards the ceiling about 12 inches off the floor, hold for 1-2 seconds and then lower.

Hamstring Stretches can be performed while lying on your back. You can loop a towel or rope around your foot and pull your leg as far as comfortable towards your chest while keeping a slight bend in the knee.  Keep your back pressed against the floor throughout the stretch making sure not to arch your back.  Hold time may vary per person but the goals should be to hold between 30-60 seconds as tolerated for corrective stretching. If you can’t tolerate that long of a hold at first, you can begin with shorter stretch durations.  Repeat 2-4 times per leg depending on how long you hold the stretch.  (be sure to do long duration corrective stretches only after you have completed all other physical activity, never before)

Best 5 Exercises to Tone Your Butt

If you have been doing tons of squats and still don’t have your ideal booty, it could be because you are overworking one muscle group. Try these exercises to target all the different muscles in your butt and thighs to get the booty of your dreams. This is the best booty workout ever!

Exercise 1: Weighted Glute Bridges

Lie on your back with your knees bent and the bottom of your feet firmly on the floor about hips width apart. From this position, drive into your heels to lift your hips straight up. Place a light dumbbell on each of the hips and lift them by tightening the glutes, thighs and abs, and explosively thrusting your hips upwards. On the way up, squeeze your buttocks as hard as you can. In the final position, the body should form a flat line between the knees and shoulders.

For beginners, do 3 sets of 20 reps. Intermediate athletes should do 4 sets of 20 reps. Advanced level is 5 sets of 20 reps. You can even do these without the weights if you are a beginner.

Exercise 2: Lunges

Stepping backwards with your left leg, lower your body into a lunge, as you are raising your arms in front of you Lowering your arms, bring your left leg back to standing position, then repeat on another side to complete one rep.

Beginners should do 3 sets of 20 reps on each side. The intermediate level is 4 sets of 20 and advanced is 5 sets of 20 lunges. You will have around, strong booty in no time.

Exercise 3: Squat Pulses

Stand straight and part your feet to the width of your shoulders and put your hands stretched forward for extra balance. Bend your knees and lower yourself. The knees need to be at 90 degrees angle, while the thighs need to be parallel to the floor. Keep your back straight, without letting your knees extend over your toes  Stay in squat position and go up and down. Move up and down 15 times, then return to starting position and relax.

Beginners, do 3 sets of 15. The intermediate level should do 4 sets of 15 and advanced athletes can do 5 sets of 15. Use this exercise to shape and sculpt your thighs.

Exercise 4: Donkey Kicks

From a high plank position with core tight and hips level, jump feet up and kick butt with heels. Your weight should come forward onto hands, but shoulders should stay in line over wrists. Extend legs and land lightly on toes to return to starting position Do 15 reps on each leg. Beginners should do 3 sets, the intermediate level should do 4, and advanced level can do 5 sets.

Exercise 5: Fire Hydrant

Get down on the mat on all fours. Hands should be directly below the shoulders and knees below the hips. Lift your right leg out to the side. Lift the leg as high as you can without rotating your hips, or leaning to the left side

Complete 20 reps on each leg. Beginners do 3 sets, intermediate level does 4, and advanced level should do 5.

4 Moves to Rev Your Metabolism with this quick full-body workout

The best way  to burn calories quickly is by performing this total body workout that is a mixture of both cardio and resistance training. “The goal is to use as many different parts of the body as possible, because the more you move, the more you’ll boost the burn,” explains trainer Jonathan Ross, author of Abs Revealed. Adding carding between strength exercises will boost calorie burning while letting your muscles recover. The best part about this workout is the fact that you can perform it just about anywhere.

How it works: Do this routine twice, flowing from one exercise to the next without taking a break. You’ll need a light (3–5 lb) or medium (8 lb) set of dumbbells.

1. Back Lunge

Works: Quads, glutes, calves, core

Stand with shoulder width apart. Lunge back with your left foot, bending both knees about 90 degrees. At the same time, reach both arms to the outside of your right knee. Keep head up, core squeezed. Step back to starting position. Lunge back with your right foot, bending knees about 90 degrees; reach arms to outside of your left knee. (This is one rep.) Do 10 reps.

60-Second Cardio Burst: Jumping Jacks!

2. Standing Row

Works: Upper back, arms, glutes

Hold two weights in your right hand with your palm facing your body. Lean forwad and place your left leg in front and slightly bend it, place your left hand on your left thigh.

Lift weight toward right side of ribs, keeping head in line with spine and elbow close to body. Do 10 reps, then repeat on the other side.

60-Second Cardio Burst: Jog in Place!

3. Squat

Works: Quads, glutes, hips, arms, shoulders, core

Stand with your feet a little wider than shoulder width apart, hold a weight in each hand and place them in front of your stomach. Bend your knees and squat make sure your knees don’t pass your feet. Push back up to original stance. Repeat 15 times.

60-Second Cardio Burst: Run Up & Down Stairs!

4. Pelvic Lift

Works: Thighs, glutes, abs, core

Lie on your back, knees bent. Lift your pelvis off the ground, squeezing glutes and abs, so that your body (from knees to shoulders) is in a straight line. Hold for 2 seconds, then lower down. Repeat 10 times. 60-Second

Cardio Burst: Air Jump Rope (the motion without the rope)!

Cooldown: Take a couple of minutes to wind down. Walk around the room and do some light stretching.

4 Quick And Easy Yoga Poses For Lower Back Pain Relief

The sedentary lifestyle and prolonged hours of sitting have become a norm in the contemporary world. Also, the stressful commute to workplaces and the bad postures which come with it have complemented the issues of back pains and spasms.

As a result, neurologists, spine specialists, and physiotherapists are today thronged with lots of patients suffering from severe back and spine problems.

Medicine and curative measures are surely not the most viable means to treat such conditions. Hence we need to look for some preventive ways to treat these.

The Indian practice of Yoga has been rediscovered recently and has been found to have the answer to the riddle.

The yogi way of living considers the human spine as the center of the body and, at the same time, the center of the universe. That’s why yoga practitioners pay due attention to spine’s well-being.

Over the years of it being practiced and mastered by Yogis in the country, has given it a diverse set of postures or asana. These yoga postures bring curative relief as well as a preventive form to the spine and back.

Yoga Poses For Lower Back Pain Relief

These 4 yoga poses for lower back pain relief take you through this old practice of yoga that helps you maintain a healthy and supple spine.

1. Mountain Pose (Tadasana)

In the first yoga pose you need to imitate the posture of a tree with your body:

This is a standing position. Place your feet shoulder-width apart and stand tall. You are going to feel attuned with your body and also feel grounded. While you are standing, set new goals for your life and your body.

The inhalation is extremely crucial for this pose, as the blocked air helps put pressure on the muscles supporting the lower vertebrates of your spine, and in turn, makes them stronger.

These muscles play an important role in making sure your spine stays erect and negotiates the jerks in postures it faces during the day to day activities.

2. Shoulder Pose (Kandharasana)

The Shoulder Pose is achieved by lying down flat on the floor, or on a yoga mat.

This pose has a number of benefits including relief for stiff muscles, strengthening the hips and spine while also stretching the abdominal muscles to promote useful exercise. It has even been proven to help with high blood pressure, improve digestion and curb symptoms of menopause.

Start by lying on your back. Exhale as you push off the floor with your feet.
Raise your body so that your buttocks and back are off the floor, but your neck remains down Push your hands down on the ground for additional support. Hold the position for as long as you can.

The correct posture for this asana can be achieved by striving to touch your chest to your chin, all while holding the breath. Also, you need to push your belly and the chest upwards in the air. This brings a healthy pressure to your lower back.

3. Gas Release Pose (Pawanmuktasana)

The third asana also begins with lying flat on your back in a resting position.

Bring your joined feet and knees towards your upper body and touching your thighs to your chest. Do this with a big inhalation and hold your breath there. Gently move your neck towards your feet and try to touch your forehead with your knees. This posture can be held for as long as comfortable, before you gently come back down to the resting position. Bring your neck and head first, followed by your strengthened legs.

4. Hare Pose (Shashankasana)

The final move begins in vajrasan, wherein you should sit with your hips on your legs in an equilibrium of balance.

With a massive inhalation, bring both your hands up in a swan dive up and bend forward to have the forearms on the ground. Try to maintain the sitting posture as it is throughout this endeavor. The head and forehead should stay next to your knees as you hold the position for a few seconds.

These yoga poses for lower back pain relief are really simple and don’t involve a high degree of flexibility. Everyone can perform these moves in the comfort of their own home. Simple, easy and efficient – that’s yoga.

3 Moves for Getting the Sexiest Abs Ever

Good things come in threes. Three moves, three times a week for sexy abs in —you guessed it — three weeks.
While it’s always a good idea to switch up your training from time to time, why not put this simple and effective 3x3x3 abs workout to the test to tighten your midsection and get the sexy abs you’ve always wanted?

Stability Ball Roll-Up with Twist

Target Muscles: obliques, rectus abdominis, transverse abdominis
Set zp: Start with your hands on the floor, your calves resting on a ball. Angle your hips to the right.
Action: Draw your knees toward your right elbow, then extend. Repeat, drawing your knees to the left. Alternate sides with each rep.
Top Tip: Try to ensure that your lower back doesn’t sag as you extend.

Bicycle Crunch

Target Muscles: internal and external obliques, rectus abdominis, transverse abdominis
Set Up:  Lie flat on the floor with the lower back pressed into the ground. Place your hands slightly either side of your head, do not lock your fingers or pull the head up. Lift your knees to a 45 degree angle. Slowly go through a bicycle pedal motion with the legs. Alternately touching your elbows to the opposite knee twisting back and forth through the core, keep the elbows back rather than forward to the chest as this could strain the neck

Stability Ball Leg Lift

Target Muscles: rectus abdominis, transverse abdominis
Action: Lie on your back on an exercise mat (or soft ground). Wedge your hands under your butt. Slightly raise your shoulders and feet off the floor (keep a slight bend in your knees) – that’s the starting position. Using your abs, raise your legs to approx. 30 degrees. Keep the rest of your body steady. Then slowly lower your legs back to the starting position (don’t let them touch the floor). Repeat until you complete your reps
Top Tip: If you feel any strain on your back as you lower the ball, place your hands under your bottom instead of out to the sides.

Stretch It Out
After your routine, stretch your abs for two to three minutes by lying faceup over the stability ball. Reach your arms overhead and extend your legs, keeping your feet on the floor.
Breathe, stretch and congratulate yourself. You’re that much closer to beautiful, sexy abdominals!

6 EXERCISES TO GET RID OF BRA FAT

Most gym sessions are spent tightening and toning the areas we consider the most noticeable—butt, stomach, legs. But here’s a secret all top trainers know: Strong back muscles are not only key for an overall defined look, but they’re your best defense against pain, injury, and poor posture for years to come.

These six classic strength moves for how to get rid of back fat target all of the muscles in your upper body to help you banish bra bulge and sculpt a strong, sexy back, and shoulders.

How it works: Three or four days a week, do 1 set of each exercise back to back, with little or no rest in between moves. After the last exercise, rest 1 to 2 minutes, and repeat the full circuit 2 more times (3 times total).

You’ll need: A pair of 2- to 3-pound dumbbells, a pair of 15- to 25-pound dumbbells, a resistance band, and a pull-up bar or Life Fitness Machine.

1.T Raises

These rotations are designed for the rotator cuffs. Standing with your feet apart and a dumbbell in each hand. Bend your elbows at 90 degrees so that the dumbbells are in front of you. Then using the back of your shoulders rotate the dumbbells towards your sides. However, make sure you keep your elbows in the same place.Do 15 reps.

2.Single-Arm Dumbbell Rows

Start with both feet shoulder-width apart. Bend the knees while hinging the upper body from the hips. The butt has to be way behind. Hands must be straight under shoulders. Bend the elbows back while lifting the dumbbell  towards the sides of the chest. Slowly lower the weights back to starting position. Rinse and repeat. Do 10 reps on each side.

3.Delt Raise

Instructions:
Standing, grab a pair of dumbbells and bend forward at the hips, and let your arms hang straight down
Spread open your chest, focusing out and slightly arch your lower back.
Keep a slight bend in your knees all the time. Do 10 reps.

4.Assisted Pull-Ups

Loop a band on top of a pull-up bar or the Life Fitness Machine at your gym. Hold onto the bar with hands slightly wider than shoulder width, palms facing each other. Place one foot (or knee if you prefer) inside the band. Hang at arm’s length. You should return to this position—known as a dead hang—each time you lower back down.

Pull body up in one straight line, bringing head just above hands. Squeeze shoulder blades together and pull upper arms down forcefully. Slowly lower body all the way back down to dead hang. Repeat motion without swinging. Aim for 8 to 10 reps.

5.Plank with Lateral Arm Raise

Come into a straight-arm plank with hands below and in line with shoulders, feet slightly wider than hip-width apart. Keeping hips as still as possible, lift one arm up to shoulder height. Return to center, then lift the other arm to shoulder height. Draw belly button up and in and keep your body centered. Do 10 reps each side.

6.Pushup Holds

• Start in a traditional push up starting position, your feet a couple of inches apart and your arms directly under your shoulders
• Keep your abs tight and drop your body straight down bending just your arms.
• Hold for 10 seconds
• Go back to the starting position.

Repeat pattern 3 more times, 5 times total.

4 Exercises to Lift Your Boobs

Do you want to make your breasts look bigger? You can use push-ups and padding, but they aren’t your only option. Instead, you can try to develop the muscles underneath your breasts and they will enhance the look of your breasts and make them appear larger. You won’t turn A cups to Bs or beyond, but at least you will add a little extra oomph.

This workout is created by Comas Keck, specifically for women, to add beautiful shape to the chest. He believes that working the chest from multiple angles with enough weight ensures plenty of stimulus to increase strength and develop the muscles.

If you want this workout to be effective, you must choose weights that are heavy enough, so you will feel like you could do about two more repetitions at the end of each set.

Perform this routine twice a week and remember to challenge yourself with heavier weights in order for muscle growth to take place.

1. Dumbbell bench press

Lie with your back on a bench. Keep your arms straight and take a dumbbell in each hand (A). Now, lower the dumbbells until they are close to the sides of your chest (B). To finish the exercise, press them back up to the starting position. Do 10 repetitions of this exercise, and then continue to the other one without rest.

2. Push up

Start in a traditional push up starting position, your feet a couple of inches apart and your arms directly under your shoulders. Keep your abs tight and drop your body straight down bending just your arms. Go back to the starting position. Repeat.

Do 10 pushups and then rest for 90 seconds.

Repeat the first and the second exercise one more time, rest for 90 seconds and perform the third exercise.

3. Incline dumbbell bench press

Bring your elbows together. Imagine you are holding onto a $100 bill. DO NOT DROP IT!!! Hands in a prayer position. Now take your elbows from chest height to nose height! This targets your chest, your biceps, and shoulders!

Make 10 repetitions of this exercise and move without resting to the last one.

4. Dumbbell fly

Dumbbells are necessary for this workout. Holding the dumbbells firmly, stretch out both arms parallel to the floor. Lift the dumbbells and at the same time lower your arms to their position.

Do 10 repetitions and then rest for 90 seconds.

INNER THIGH WORKOUT FOR WOMEN – 6 EXERCISES FOR THIGH

Just recently having thin thighs has been really popular. Many people long for sculpted legs, but the thighs can be quite a difficult area to manage. Between weight loss and aging they both contribute to sagging skin in the thigh area, but you don’t have to live with it for the rest of your life. Many people create their own workout plan to focus on this area, but you don’t need to work hard you just need to work smarter. It doesn’t matter what kind of lifestyle you live, there are workout for you. It doesn’t matter if you’re just starting to work out or you have been in shape for years.

Let’s take a look at the exercises that have proven to tighten and tone the inner thighs.

Here are the 6 inner thigh exercises:
1. Plie / sumo squats
2. Plie / sumo pulses
3. Single leg lateral hops
4. Bridge raises
5. Raised bridge pulses
6. The thigh gap toner

There is no way to spot reduce. I know what you are thinking. Yes, that is true. However, there are specific exercises out there to tone your entire thighs-including the inside!

Climb up and step down with a normal pace.
Climb slowly sideways, shifting the lower leg over the top, crossing them. Keep your head up. Get down normally and re-climb, but now turn to the other side.
Stand on the bottom stair with the right and then with the left foot, and then step down. Shift your legs (right up, left up, right down, left down) ten times. Repeat the exercise, but now start with the left foot.

Climb the stairs two at a time and go down one by one.
Place your right foot on the first or second step, bend the knee and go down to a half a squat. Let the right knee be aligned with the ankle as you do this. Push with the right foot to return to the starting position. Repeat the exercise with the left foot. Shift your legs until you make a total of 20 squats.

3 Quick Exercises for Your Best Butt Ever

If your goal to shape your butt you can do it through burning fat and tone your gluteal muscles. Many exercises are created to achieve that goal, but in this article, we offer you an easy and quick way how is that possible, with only 3 effective exercises.

You should be focused on toning your quads, glutes, abs and hamstrings in this workout demonstrated by Amanda Butler, a fitness instructor at NYC’s The Fhitting Room.

1. The Kick Back.

From a high plank position with core tight and hips level, jump feet up and kick butt with heels. Your weight should come forward onto hands, but shoulders should stay in line over wrists. Extend legs and land lightly on toes to return to starting position Do 15 reps on each leg. Beginners should do 3 sets, the intermediate level should do 4, and advanced level can do 5 sets

2. The Kick Back With a Pulse.

Instructions
–Starting position – the same as in the previous exercise, on all fours
–Bring your right knee into your chest,
–Kicking your leg straight back, fully extend your leg and pulse three times it by raising and lowering your foot.
–Return your knee to your chest.
Perform these movements 15 times with both legs.

3. The Curtsy Lunge.

Start by standing, hold the medicine ball at your chest and step your left leg behind you and to the right so your thighs cross, bending both knees as if you were curtsying. Make sure your front knee is aligned with your front ankle. Go back to the starting position and perform a Leg lift.