Knee Lifting Exercises
Knee-lifting exercises target the deep abdominal muscles while building balance and control for the body. Rapid-paced knee raises create a cardio effect, while standing posture reduces joint tension.
Stand with your feet hip-width apart and your arms raised up or out in front of you. Put your weight on your left leg, then lift your right knee toward your chest.
As you lift your knees, pull both arms down as you pull the rope in a controlled manner. Do this quickly for 30 - 45 seconds, then switch sides.
Bridge pose interspersed with footsteps
This is a variation of the basic bridge pose. This exercise works the glutes, hamstrings, and core at the same time without putting pressure on the joints. The bridge pose helps strengthen the muscle chain, while the alternating steps challenge the stability of the pelvis.
The abdominal muscles will work strongly to keep the hips balanced. This is a slow, focused movement that helps increase strength in the required positions.
Lie on your back with your knees bent, your feet flat and your arms at your sides. Press on your heels to lift your hips. While holding the bridge pose, slowly lift one knee toward your chest without letting your hips down. Lower your legs and switch sides throughout the procedure.
