Sitting against the wall
The wall sit-up exercise helps strengthen the quadriceps, buttocks, hamstrings and abdominal muscles, and also improves the bearing capacity of the knee joint. This is a suitable exercise for beginners because it does not require much movement.
Stand with your back against the wall. Gently step forward. Slowly slide down until your knees are bent at a comfortable angle. Keep your back close to the wall, chest straight and breathe evenly. Use force from your feet to stand up.
Perform 3 sets, hold the position for 20 - 40 seconds each set, rest for 45 seconds between sets.
Step onto the podium
The step onto the podium movement helps train the anterior thigh muscles, buttock muscles, hamstring muscles, calf muscles and abdominal muscles. The exercise simulates daily movements such as climbing stairs, and also improves the stability of the knee joint.
Stand opposite a low, sturdy step or platform. Place all your feet on the platform. Tighten your abdominal muscles, keep your chest straight. Focus your force on your legs placed on the platform to lift your body up. Lower your body slowly and controlledly. Complete the repetition and then change legs.
Perform 3 sets, each set 8 - 10 times on each side, rest for 45 - 60 seconds between sets.
Walking across resistance ropes
This exercise helps strengthen the outside hip muscles, buttock muscles, thigh muscles and abdominal muscles. When the muscle groups around the hips are stronger, knees will be more stable in activities such as walking, squatting or climbing stairs.
Wear light resistance bands above your knees or around your ankles. Stand straight, 2 legs as wide as your hips. Gently bend your knees and tighten your abs. Step one leg sideways. Bring the other leg behind but keep the bands always taut. Do all the steps in one direction and then change direction.
Practice 3 sets, each set 8 - 12 steps in each direction, rest for 30 - 45 seconds between sets.
