4 Knee-Safe Exercises: Keep Those Joints Healthy

Perform an Internet search concerning injuries and you’ll find a lot of information about how to treat them. But where are all the articles about attempting to prevent knee injuries?

In the simplest of descriptions, the knee is a joint comprised of three bones and held together by four ligaments. Its job is to support the body and allow for shock absorption. From this description, it’s obvious that excess body fat will place tremendous stress on the knees. The first strategy to adopt to prevent knee injuries is to reduce body fat. The second is to perform exercises that strengthen the surrounding muscles of the knees.

Here are several suggested exercises to help prevent knee injury:

Squats build strength in the lower body with an emphasis on the quadriceps (front of the thigh). If one is overweight, then chair squats without the use of weights can be performed. A lowering to a parallel position is not critical for those with excess weight. In fact, a partial lowering may be a better strategy to initially protect the knee while strengthening the quadriceps.

Chair Squat (see the video below)

Starting Position:
–Perform this exercise with the aid of a sturdy chair.
–Stand in front of the chair with your back toward the chair and feet shoulder-width apart.
–Keep your head up as a natural extension of your spine.

Movement:
–Begin to sit in the chair lowering your body until your legs are at a 90-degree angle (if possible).
–Contracting your quadriceps, slowly return to the starting position, stopping just short of the legs being fully extended. Keep a slight bend in the knees.

Key Points:
–Inhale while sitting in the chair.
–Exhale while raising yourself from the chair.
–As you get stronger, you will want to add resistance such as dumbbells in your hands.

Here’s one anyone can do. If you’re experienced and have access to gym equipment, you can use the prone leg curl machine. For beginners, try the one below. Again, we are attempting to strengthen surrounding muscles of the knees to reduce stress on the knees.

Lying Double Leg CurlLying Double Leg Curl

Starting Position:
–Lie on your stomach with both hands under your head for comfort.
–Ankle weights may be worn to increase intensity.

Movement:
–Contracting the hamstrings muscles, curl both legs toward your buttocks stopping when your knees are at a 90-degree angle.
–Slowly return to the starting position.

Key Points:
–Exhale while you curl your legs up.
–Inhale while returning to the starting position.

Now we move to the inside of the legs — also referred to as the adductor muscles. Our goal is to completely strengthen the upper leg to protect those shock absorbers.

Lying Leg AdductionLying Leg Adduction

Starting Position:
–Lie on your right side with your right arm supporting your upper body.
–Your right leg should be straight and your left leg should be bent.
–Support your weight on your right arm and left leg.

Movement:
• Contracting the inner thigh muscles, lift your right leg up until you feel a contraction of the inner thigh muscles.
• After completing the set on the right side, perform the exercise on the left side.

Key Points:
–Exhale while lifting your leg up.
–Inhale while returning to the starting position.
–You may use ankle weights to increase the level of difficulty.
–If you are an intermediate exerciser, you can add resistance to the inner thigh as you are lifting. You can resist your inner thigh with your hand or use a weighted object.

Now, let’s make sure we strengthen the muscles below the knee. People seldom work their calf muscles and this is a critical muscle that helps support the knees.

Standing Calf Raise (see the video below)

Starting Position:
• Stand with your feet 12-inches apart with your weight on the front or balls of the foot and knees slightly bent.
• You may wish to use a chair or wall for stability.

Movement:
• Contracting the calf muscles, lift your heels off the floor until you feel a full contraction of the calf muscles.
• Slowly return to the starting position stopping just short of your heels touching the floor.

Key Points:
• Exhale while lifting yourself up.
• Inhale while returning to the starting position.

Perform the above exercises for one to three sets of 12 repetitions on two to three alternate days of the week and use impeccable form.

The exercises above combined with a nutrition program that focuses on body fat reduction will greatly assist in preventing knee injuries. Make sure to add upper body strength exercises, cardio and flexibility exercises to your program as well.

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Ab & Butt Toners: 10 Best Exercises

A calorie-reduced nutrition program combined with exercise will do wonders to create a tight booty and firm abs. The formula that works for a healthy body is the same one that works for a great butt and abs — nutrition, exercise and loads of consistency.

As far as nutrition, the biggest mistake people make is reducing calories as low as possible. After a few days of this insane approach, they’re back to eating more junk then ever because the approach isn’t realistic. The key is to reduce calories low enough to lose fat but still keep calories high enough to sustain your energy. Food, when used properly, can actually stimulate the metabolism to lose body fat. This is where eDiets can help! Our qualified dietitians have not only created great meal plans, but they’re also accessible to you as an eDiets member whenever you have a question.

Your glutes and abs won’t get tighter and smaller unless your overall body fat is reduced. You can perform all the butt movements on the planet for hours a day, but it won’t make one bit of difference unless you lose body fat. Spot reduction is simply not possible.

To help accelerate your progress, I’ve constructed five great abdominal exercises and five great butt exercises. Take two exercises (one butt and one abs) and include them in your current workout (no matter what the workout is). Perform three sets of 15 reps of each on alternate days of the week. After three weeks, choose two other movements from the list. This alternating schedule will allow you to keep changing abdominal and butt exercises without adapting to the same movement. And it will also prevent boredom.

ABDOMINALS

Vertical Scissors

Starting Position:
# Sit on a chair or bench with your legs straight out in front of you.
# Your hands should be under your butt for balance.

Movement:
# Contracting your abdominals, lift your right leg as you lower your left leg.
# Reverse the positions of your legs by lowering your right leg and raising your left leg, mimicking a scissor.

Key Points:
# Breathe rhythmically throughout the exercise.
# Squeeze your butt and hip muscles as you switch legs.

Cable Kneeling Rope Crunch

Starting Position:
# Kneel in front of the cable machine with your body facing the machine. Hold a rope attached to the upper cable attachment. Keep your elbows in.

Movement:
# Contracting the abdominals, curl your body downward toward your legs, stopping when you have reached a full contraction of your abdominals.
# Slowly return to the starting position, stopping just short of the weight stack touching.

Key Points:
# Exhale while lifting the weight and curling down.
# Inhale while returning to the starting position.

Incline Bench Leg Raises

Starting Position:
# Lie on an incline bench and stabilize your body by gripping the bench above your head with your legs extended out.

Movement:
# Contracting the lower abdominal area, raise your legs up until your hips form a 90-degree angle.
# Slowly return to the starting position stopping just short of your legs touching the bench.

Key Points:
# Exhale while lifting your legs.
# Inhale while returning to the starting position.
# Point your chin toward the ceiling to avoid using your upper body.

Reverse Ab Curl

Starting Position:
# Lie on the floor with your back relaxed and your hands on the floor by your hips.
# Keep the upper back pressed into the floor throughout the exercise.

Movement:
# Contracting your abs, raise your butt and gently roll your hips off the floor, stopping when you feel a full contraction of the abdominals and can no longer lift your hips.
# Slowly return to the starting position.

Key Points:
# Exhale while lifting your hips.
# Inhale while returning to the starting position.

Reverse Trunk Twist Starting Position:
# Lie on the floor with your back relaxed and your arms out to the sides forming a “T” with your body.
# Extend your legs straight up in the air so that your hips form a 90-degree angle with a slight bend in your knees.

Movement:
# Contracting the abdominal and oblique muscles, lower your legs toward one side keeping your feet together and your back on the floor. Stop at the limits of the strength of your abdominal and oblique muscles.
# This may start out as a very small range of motion and gradually increase as you get stronger.
# Slowly return to the starting position.
# After completing the set on the one side, repeat on the other side.

Key Points:
# Exhale while lowering your legs.
# Inhale while returning to the starting position.

Smith Machine Forward Lunge

Starting Position:
# Place the bar across the back of your shoulders. Be sure it is not resting on your neck.
# Place one foot forward and one foot back. Both feet should be flat on the floor and facing forward with a slight bend in the knees.

Movement:
# Lower the weight until the front leg is at a 90-degree angle. The rear heel will come off the floor slightly but should remain straight with a slight bend in the knee.
# Contracting the quadriceps muscles, slowly return to the starting position, stopping just short of the legs fully extending.

Key Points:

# Inhale while lowering the weight.
# Exhale while returning to the starting position.
# Do not let the front knee ride over your toes (you should be able to see your foot at all times).
# Do not let the back arch.
# Never let the knee of the back leg come in contact with the floor.

Barbell Wide Stance Squat

Starting Position:
# Begin by standing tall with feet shoulder-width apart. Although the animation shows the feet wider than shoulder width, I’ve found that the glutes receive better stimulation when the feet are shoulder width.
# Place a barbell across your shoulders. Be sure it is not resting on your neck.
# Maintain a neutral spine and a slight bend in the knees.

Movement:
# Concentrating on the quadriceps muscles, begin to lower your body by bending from your hips and knees.
# Stop when your thighs are parallel with the floor.
# Slowly return to the starting position, stopping just short of your knees fully extending.

Key Points:
# Exhale while returning to the starting position.
# Inhale as you lower down.
# Do not let your knees ride over your toes (you should be able to see your feet at all times).
# It helps to find a marker on the wall to keep your eye on as you lift and lower. Otherwise, your head may tend to fall forward and your body will follow.
# Think about sitting back in a chair as you are lowering down.
# Push off with your heels as you return to the starting position.
# Perform this movement in a slow and controlled fashion without using momentum.
# You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body, but if done improperly can lead to injuries.

Straight Leg Reverse Lift

Starting Position:
# Start this exercise on your hands and knees.
# Straighten your left leg as if you were going to do a push-up.
# Keep the right leg bent, supporting your weight along with your arms.

Movement:
# Contracting the buttocks muscles, lift your left leg up toward the ceiling, stopping when you feel a full contraction of the buttocks.
# Slowly return to the starting position.
# After completing the set on the left side, repeat on the right side.

Key Points:
# Exhale while lifting the leg.
# Inhale while returning to the starting position.
# Do not let the back arch.
# If you are an intermediate or advanced exerciser, you can add an ankle weight to the working leg to make it more challenging.

Dumbbell Lunges

Starting Position:
# Stand straight with your feet together.
# Hold a dumbbell in each hand with your arms down at your sides.

Movement:
# Step forward with the right leg and lower the left leg until the knee almost touches the floor.
# Contracting the quadriceps muscles, push off your right foot, slowly returning to the starting position.
# Alternate the motion with the left leg to complete the set.

Key Points:
# Inhale while stepping forward.
# Exhale while returning to the starting position.
# The step should be big enough that your left leg is nearly straight. Do not let your knee touch the floor.
# Make sure your head is up and your back is straight.
# Your chest should be lifted and your front leg should form a 90-degree angle at the bottom of the movement.
# Your right knee should not pass your right foot. You should be able to see your toes at all times.
# If you have one leg that is more dominant than the other, start out with the less dominant leg first.
# Discontinue this exercise if you feel any discomfort in your knees.

Treadmill Incline Power Walk

Starting Position:
# Stand tall with your legs straddling the belt.
# Choose the manual program.
# Step carefully on the belt.

Movement:
# Perform a five minute warm-up and then adjust the incline setting to 12. Increase your speed between 3 mph and 3.5 mph, based on your fitness level. Make sure to use your glutes and hips with each step Walk at this level for 15 to 20 minutes.

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10 Most Effective Exercises

Chest:

1. Dumbbell Chest Press: This exercise activates the muscles in the upper, middle and lower chest, as well as the shoulders and triceps. In order to complete this exercise, you need to lie on a flat bench with your spine in a neutral position. Now, hold a dumbbell in each hand at chest level with your upper arm parallel to the floor and your elbows facing outward.

Contracting your chest muscles, press both of your arms upward above the chest until they are almost fully extended, with a slight bend in both elbows. Slowly return to the starting position.

It is important to maintain proper form throughout the movement. When you reach the top of the movement, do not fully lock your elbows. And be sure to contract the chest muscles, as opposed to just extending the arms.

Back:

2. Cable Wide Over Grip Lat Pull-Down: This exercise impacts a number of muscles, including the upper back, the shoulder and the biceps.

This exercise simulates the same movement, though. It is a good alternative until you are strong enough to perform chin-ups.

In order to perform this exercise, extend both arms up and reach for the straight bar. Now, sit tall with your knees supported under the leg pad with knees and hips at a 90-degree angle. Your arms should be a little more than shoulder-width apart, and you should use an overhand grip and keep a slight bend in the elbows. Relax your shoulders and keep your chest raised.

Contracting the upper back muscles, pull the bar down, leading with your elbows and stopping when the bar is just above your chest. Slowly return to the starting position and stop just short of the weight stack touching.

Do not rock your body when performing this exercise. And do not allow your upper back to round or your chest to cave in.

3. Fitball Prone Trunk Extension: This exercise works your lower back.

Most people don’t work the lower back, and the lower back needs to be strengthened. You can also do this exercise in your own home if you own a fitball.

Lie on the fitball with your knees on the floor and your feet up on their toes. Place your hands behind your head. Maintain a neutral spine with your head and neck relaxed as a natural extension of the spine.

Contracting the lower back muscles, raise your chest off the ball slightly. Now, slowly return to the starting position.

Exhale while lifting your body and inhale while returning to the starting position. Do not hyperextend your back or overdo the range of motion.

Shoulders:

4. Dumbbell Alternating Shoulder Press: This exercise impacts the entire range of muscles in your shoulders, as well as the biceps and triceps. Sit up straight on a bench with your feet comfortably resting on the floor. Hold a dumbbell in each hand and bend your elbows to a 90-degree angle with your palms facing forward. When you do this exercise, your hands should be slightly higher than your shoulders.

Contracting the shoulder muscles, raise one arm toward the ceiling and stop when your arm is fully extended, with a slight bend in the elbow. Slowly return your arm to the starting position. Raise and lower the other arm in the same manner. Alternate the right and left sides in order to complete the set.

You don’t have to do one arm at a time. They can both go up at the same time.

Legs:

5. Barbell Close Stance Squat: This exercise works the butt, quadriceps, hamstrings, inner thighs and outer thighs. Stand tall with your feet closer than shoulder-width apart, with a slight bend in the knees. Place a barbell across your shoulders. Be sure the bar is not resting on your neck.

Contracting the quadriceps muscles, begin to lower your body by bending from your hips and knees and stopping when your thighs are parallel with the floor. Slowly return to the starting position, stopping just short of your knees fully extending. Do not let your knees ride over your toes (you should be able to see your feet at all times).

You may want to try this exercise without weights until you master the movement. It is a very effective exercise that involves most of the muscle groups of the lower body but if done improperly, it can lead to injuries.

6. Dumbbell Lunges: This exercise works the front of the legs and the butt. It also works the back of the legs to some degree.

Stand straight with your feet together. Hold a dumbbell in each hand with your arms down at your sides. Step forward with the right leg and lower the left leg until the knee almost touches the floor. Contract the quadriceps and push off your right foot, slowly returning to the starting position. Alternate the motion with the left leg to complete the set.

If you have one leg that is more dominant than the other, start out with the less dominant leg first.

Arms

7. Bench Dips: This exercise works the back of the arm, the triceps and the shoulder.

I would prefer that you perform straight dips, but not everybody can do them.

Using two benches or chairs, sit on one. Place your palms on the bench with your fingers wrapped around the edge. Now, place both feet on the other bench. Slide your upper body off the bench with your elbows nearly but not completely locked.

Lower your upper body slowly toward the floor until your elbows are bent slightly more than 90 degrees. Contracting your triceps muscles, extend your elbows and return to the starting position, stopping just short of the elbows fully extending.

Beginners may wish to start with their feet on the floor and knees at a 90-degree angle.

8. Dumbbell Double Biceps Curl: This exercise works the biceps and part of the shoulder. Sit on a bench or chair with both feet in front of your body and keep your back straight. Hold a dumbbell in each hand with your arms at each side and your palms facing forward.

Contracting the biceps muscles, raise the weights toward your shoulders, stopping just short of the weights touching the shoulders. Slowly return to the starting position.

Your upper arms should remain stationary throughout the exercise. Do not rock the elbow.

Abs

9. Double Crunch: The reason I like the double crunch is that you are activating the entire abdominal area. The key is to contract tightly at the top part of the movement.

Lie on the floor with your head facing up. Bend your knees until your legs are at a 45-degree angle, with both feet on the floor. Your back should be comfortably relaxed on the floor. Now place both hands behind your head.

Contracting your abdominals, raise your head and legs off the floor toward one another. Slowly return to the starting position, stopping just short of your shoulders and feet touching the floor.

10. Bicycle Maneuver: Research consistently rates this as one of the most effective abdominal exercises. It works your entire ab region.

Lie on a mat with your lower back in a comfortable position. Put your hands on either side of your head by your ears. Bring your knees up to about a 45-degree angle. Slowly go through a bicycle-pedaling motion; alternate your left elbow to your right knee, then your right elbow to your left knee.

This can be a more advanced exercise. Do not perform this activity if it puts any strain on your lower back.

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Here the 10 most effective abdominal exercises. Beginners start with the Ab Crunch and Reverse Ab Curl.

*1. Bicycle Maneuver* (studies actually prove this to be one of the most

effective)

Starting Position:

# Lie on a mat with your lower back in a comfortable position.

# Put your hands on either side of your head by your ears.

# Bring your knees up to about a 45-degree angle.

Movement:

# Slowly go through a bicycle pedaling motion alternating your left elbow

to your right knee, then your right elbow to your left knee.

Key Points:

# This can be a more advanced exercise. Do not perform this activity if it

puts any strain on your lower back.

# Do not pull on your head and neck during this exercise.

# The lower to the ground your legs bicycle, the harder your abs have to

work.

*2. Ab Crunch*

Starting Position:

# Lie on a mat on your back.

# Make sure that your lower back is relaxed against the mat during this

exercise.

# Bend your knees until your legs are at a 45-degree angle.

# Keep both feet on the floor.

# Place both hands behind your head.

Movement:

# Contracting the upper abs, raise your head and upper torso off the floor

until your shoulders are slightly lifted.

# Slowly return to the starting position, stopping just short of your head

touching the floor.

Key Points:

# Exhale as you contract the abs.

# Inhale while returning to the starting position.

# Keep your eyes focused on the ceiling to avoid pulling with your neck.

# Your hands should not be used to lift the head or assist in the movement.

*3. Reverse Ab Curl *

Starting Position:

# Lie on the floor with your back relaxed and your hands on the floor by

your hips.

# Keep the upper back pressed into the floor throughout the exercise.

Movement:

# Contracting your abs, raise your butt and gently roll your hips off the

floor, stopping when you feel a full contraction of the abdominals and

can no longer lift your hips.

# Slowly return to the starting position.

Key Points:

# Exhale while lifting your hips.

# Inhale while returning to the starting position.

*4. Double Crunch*

Starting Position:

# Lie on the floor face up.

# Bend your knees until your legs are at a 45-degree angle with both feet

on the floor.

# Your back should be comfortably relaxed on the floor.

# Place both hands behind your head.

Movement:

# Contracting your abdominals, raise your head and legs off the floor

toward one another.

# Slowly return to the starting position, stopping just short of your

shoulders and feet touching the floor.

Key Points:

# Exhale while raising up.

# Inhale while returning to the starting position.

# Keep your eyes on the ceiling to avoid pulling with your neck.

# Your hands should not be used to lift the head or assist in the movement.

*5. Cable Kneeling Rope Crunch*

Starting Position:

# On a mat, kneel in front of the cable machine with your body facing the

machine. Hold a rope attached to the upper cable attachment keeping your

elbows in toward your ears.

Movement:

# Contracting the oblique muscles, curl your body downward on an angle

rotating your right elbow to the left knee, stopping when you have

reached a full contraction of your obliques.

# Slowly return to the starting position, stopping just short of the

weight stack touching.

# You can either alternate side to side or do 8-12 repetitions on one side

and then repeat on the other side.

Key Points:

# Exhale as you lift the weight.

# Inhale while returning to the starting position.

*6. Machine Hanging Knee Raise* (should use spotter or have someone

watch you)

Starting Position:

# Grasp a chinning bar with hands shoulder-width apart and palms facing

forward. Keep your upper body motionless throughout the exercise.

Movement:

# Contracting the abdominal muscles, raise your legs with bent knees while

gently rolling your hips under, stopping when you feel a full

contraction of the abdominals and can no longer lift your hips. You may

get your knees to 90 degrees or higher depending on your strength and

flexibility.

# Slowly return to the starting position.

Key Points:

# Exhale while lifting your legs.

# Inhale while returning to the starting position.

*7. Fitball Advanced Reverse Crunch* (not for those with back injuries)

Starting Position:

# Lie on the ball with your upper back supported by the ball and hands

above your head, holding onto a solid support, such as the support for a

cable machine in the gym or the footboard of your bed at home.

# Bring your legs up until your hips and knees are each at a 90-degree angle.

Movement:

# Contracting the abdominals, curl your legs up toward your body.

# Slowly return to the starting position.

Key Points:

# Exhale while lifting your legs.

# Inhale while returning to the starting position.

# Lower your legs only as far as you can while maintaining control.

*8. Lying Bent Knee Leg Lift* (care needed for those with back injuries)

Starting Position:

# Lie on your back with your feet on the floor and knees slightly bent.

# Place your hands under your head for comfort, not support.

Movement:

# Contracting your lower abdominal muscles, draw your knees toward your

chest until they form a 90-degree angle with the floor.

# Slowly return to the starting position, stopping just short of the feet

touching the floor.

Key Points:

# Exhale while lifting your legs.

# Inhale while returning to the starting position.

# Your back should remain comfortably against the floor during the entire

motion.

# Avoid this exercise if you have any back conditions.

# Eliminate this exercise if you experience any discomfort.

*9. Machine Angled Leg Raise*

Starting Position:

# Support your body on your elbows in a Roman Chair or by hanging from a

chin-up bar.

Movement:

# Contracting the abdominals and obliques, draw your knees up on an angle

so that they move toward your right elbow. Stop when you get a full

contraction of the obliques and abdominals.

# Slowly return to the starting position, stopping when the hips are

almost fully extended.

# Alternate side to side to complete the set.

Key Points:

# Exhale while lifting your legs.

# Inhale while returning to the starting position.

# Keep the upper body stationary throughout the exercise.

*10. Incline Bench Leg Raises *(care needed for those with back injuries)

Starting Position:

# Lie on an incline bench and stabilize your body by gripping the bench

above your head with your legs extended out.

Movement:

# Contracting the lower abs, raise your legs up until your hips form a

90-degree angle.

# Slowly return to the starting position, stopping just short of your legs

touching the bench.

Key Points:

# Exhale while lifting your legs.

# Inhale while returning to the starting position.

# Point your chin toward the ceiling to avoid using your upper body.

# To increase the difficulty, cross your arms over your chest.

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