Diet & Fitness 
Get FitStrengthening and ToningKnee-friendly moves for your thighs and bum
Advertisement

Knee-friendly moves for your thighs and bum

by Liz Neporent

question
Are squats really good for toning the bum, and how can you do them if you have weak knees?

answer
Yes, the squat is the queen-of-all-bum exercises and a great thigh shaper. If you have dodgy knees, try these joint-friendly moves below, but first speak to your physiotherapist or orthopaedic physician to make sure these exercises won’t harm your already achy knees.

Pre-squat stretch and strengthen

Before doing a proper squat, you need to strengthen the surrounding muscles of your hips, knees, lower back and abs. First though, you need to have a good stretch. When you perform the stretches below, hold each one for 10 to 30 seconds and gradually increase to 45 to 60 seconds. Perform 2 or 3 sets, and if a stretch is extremely painful or makes your toes or fingers go numb stop at once.

Stretches

  • Stand tall with your feet shoulder-width apart and reach your arms up towards the sky.
  • Spread your arms out to the side so your hands are level with your shoulders, then clasp your hands together behind your back and gently lift up and away from your bum.
  • Next, steady yourself by holding on to a wall or a chair with your left hand while you grab your right foot with your right hand. Pull your foot gently toward your buttocks and keep your knee pointing down toward the ground. Repeat on the opposite side.
  • Sit on the floor cross-legged with a mat, rug, or large towel underneath your bum. Straighten out your left leg and grab your foot, or the ball of the foot if possible, with your left hand. Keep your right leg bent with your right sole facing your left inner thigh. Gently pull your left toes in towards your body. Repeat on the opposite side.
  • Lie down on your back with your right leg bent and your foot flat on the floor. Then, lift your left leg up and towards your chest while keeping it as straight as possible. Next, bend your left leg and grab the back of your left thigh with your hands interlocked. Pull your left leg in toward your chest, then repeat on the opposite side.
    iVillage TV - Diet & Fitness

    View video in larger player
iVillage Recommends Trainers
Most Viewed
  1. Diets A-Z
  2. Rosemary Conley
  3. Fitness dvds
  4. Complex carbohydrates
  5. Calories
  6. Simple carbohydrates
  7. Calories in wine
  8. Slimming World recipes
  9. How many calories in alcohol?
  10. Dinner ideas
Most Searched
  1. slimming world
  2. diet
  3. weight watchers recipes
  4. weight watchers
  5. how to get fit
  6. stomach exercises
  7. powerplate
  8. fitness
  9. weight watchers uk
  10. diets