healthy LIVING

Wobbly Knees? Walk Tall with These 10 Simple Exercises

by Pratyush Anand

This classic strengthens your quads, the key muscles supporting your knees. Sit tall in a chair, then slowly stand up without using your arms. Repeat 10-15 times, feeling the burn in your thighs.

1. Chair Sit & Stand

Lean against a wall with knees slightly bent. Slowly  down as if sitting, keeping your back straight. Hold for 5 seconds, then push back up. Have a spoon of nut butter to add protien & fibre in your body to strengthen the joint.

2. Wall Slides

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Find a sturdy step or platform. Step up with one leg, leading with your heel. Bring your other leg up to join it. Step down slowly, alternating legs. Do 10-12 repetitions per leg, feeling your glutes and hamstrings work.

3. Step-Ups

Stand tall, raise your heels off the ground, hold for a second, then lower slowly. Repeat 15-20 times, feeling the calves engage. Bonus: do them on one leg for an extra challenge.

4. Calf Raises

Stand tall, hold onto something for support if needed. Lift one leg off the ground and hold for 10 seconds. Switch legs and repeat. This challenges your balance and strengthens stabilizing muscles around your knees.

5. Single-Leg Balance

Lie on your side, propped up on your elbow. Lift your top leg straight up, hold for 2 seconds, then lower slowly. Repeat 10-12 times per side, feeling the inner thigh muscles work.

6. Side Leg Lifts

Lie on your back, extend one leg straight up towards the ceiling. Hold for 5 seconds, then lower slowly. Repeat 10-12 times per leg, feeling the front of your thigh engage.

7. Straight Leg Raises

8. Heel Slides

Lie on your back, knees bent, feet flat on the floor, your heels towards your glutes, keeping your knees bent. Hold for 2 seconds, then  back out. Repeat 10 times, feeling your hamstrings lengthen.

Sit on the floor, legs extended. Make small circles with your feet, first clockwise, then counterclockwise. Repeat 10 circles in each direction, feeling your knees move smoothly.

9. Leg Circles

Sit on the floor, soles of your feet together. Gently press your knees down towards the ground. Hold for 30 seconds, feeling a gentle stretch in your inner thighs and hips, which can impact knee health.

10. Butterfly Stretches

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