Just like how every part of our body is important, our knees which bear the burden of our weight are vital too. Remember, a bad knee will not take you far. So, to keep them in a good shape, a few exercises are recommended. Include these workouts in your routine and keep knee pain at bay while strengthening them.
An integral part of every workout routine, warm up is a must. Fitness trainer Amjad says, “Begin by riding a stationary bike for about five minutes, take a two-minute brisk walk and a few wall push-ups.”
It’s important to do this exercise correctly, says Amjad. “When you lie on your back, your knees should form a 90-degree angle. It’s important that you tighten your glute every time you lift your back,” he adds. This is the perfect workout to strengthen your back and knees. Complete two sets of 10 repetitions.
For this, you’ll need a resistance band. “As you progress, replace the band with a stronger one,” says Amjad. Loop it around your legs and walk, giving tension to the band. A good 20 steps to both left and right are advisable.
Also called as wall sits, this is good to workout your upper legs. “Do not bend too low. If you feel pressure or discomfort in your knees, adjust your position,” says the trainer. Holding on for 5-10 seconds for beginners is good enough, but try to increase it, he adds.