You should always check with a doctor before starting any new exercise regime. If you have knee problems, this is especially true with the work outs suggested below. Some of these exercises instruct you to sit on a matt, and that is the more comfortable way. But, if you have a comfy carpet or secure rug, you can make do.
The added benefits to these workouts are that they also benefit your butt.
1. Dumbbell Squats:
This is most effective on the front thigh. Begin with 2 lb. dumbbells and work your way up to 5 lb… If 2 lb. dumbbells seem too much, grab a couple equal weight cans from your kitchen cabinet and start with those. Stand with your feet spread shoulder width apart. Point your toes a little outward. Hold a dumbbell in each hand and hang down at your sides. Balance your body weight between both feet. Keeping your heels in contact with the floor at all times, slowly lower into a squat position inhaling at the same time. Exhale as you slowly straighten back to standing position, keeping your chest and head up. Repeat only once or twice more if you are a beginner and work up to more reps as the weeks progress.
Wall Squat: You can perform this same exercise the same way, except start by leaning your upper back against a wall.
2. Lunges:
This is most effective on the front thigh. Stand with your feet slightly less than shoulder width apart. Grab a dumbbell that is wide enough to rest perpendicular to your shoulder. Holding dumbbell on your shoulder, keep your back vertical and slightly arched. Slowly step forward with one leg as in taking a long stride while inhaling. Lower your body down slowly until your rear knee lightly touches the floor. (If it is too difficult to go this low, keep working on it and give yourself 2 or 3 weeks to progress.) Exhale and shift your weight back to starting position in one step. (If you are a beginner, take 2 or 3 steps). Repeat on the other side.
3. Front Thigh Stretch:
Lie on your stomach on a matt, legs together. Reach behind and grab your right ankle with your left hand. Pull your right heel up as far as you can, holding for 30 seconds. Repeat on the other side.
4. Inner Thigh Stretch:
Sit on a matt and spread your legs as far as you can. Lean to your right side while reaching for your toes. Rest your hands on your toes or ankles. Hold for 30 seconds. Repeat on the other side.
5. Inner Thigh Exercise (Butterfly):
Sit on a matt with your back straight. Bring the soles of your feet together and pull them in as close to your body as you can. Your hands should be resting on your feet or applying light pressure on your thighs. Hold for 30 seconds. Gently push your knees toward the floor, but be gentle, do not over do it.
6. Outer and Rear Thigh:
Sit on a matt with your legs extended straight out in front of you. Bend your right knee and place your right foot over your left leg. Wrap your arms around your right knee and gently pull it toward your left shoulder. Hold for 30 seconds. Repeat on other side.
7. Lying Leg Pull:
This is a total leg exercise. Lie on your back on a matt with your knees in the air and feet flat on the floor. Bring your right heel to rest on your left thigh. Loop your hands around your left thigh and gently pull it toward your chest. Hold for 30 seconds. Repeat on the other side.
Source: WomensHealthBase
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