NOTE: modify for your knees as needed, break up the sets as necessary to get the totals in. This is also heavy on the hamstring side of the leg because in my non-medical opinion if you build up your hamstrings some your knee pain will lessen a tad.
Squats: on the floor, or with one foot on the step. Hand weights are optional until you get a feel for the moves [ you probably don't need the learning curve but it's there if you do ] Pick 2 of these to do per session so you don't get burned out on them
Regular squats, feet no more than hip distance apart, toes pointed forward 2 sets of 12. Just like the upper body, those last two should be difficult but not to the detriment of your form.
Plie squats: feet out wide, toes and knees pointed to the corners of the room, upper body stays lifted, imagine you're balancing a dictionary on your head. 2 sets of 12
80/20 squats: be on the toes of one foot so that you're forcing one leg to do 80% of the work. This one requires 4 sets of 12 one for each leg
Wall squats: static, hold for 2 sets of 30 seconds working up in increments of 15 seconds until you can do 2 minutes
Walls squats: with motion, put ball in the small of your back, and squat. 2 sets of 12
Lunges: pick 2, try using the step, one foot on one foot off
Lunge forward 2 sets of 12 --> break up the count! protect your knees! Lunge back 2 sets of 12 Lunge back and to the side, like a curtsy --> 2 sets of 12 Walking lunges: 48 total steps
The next section is work for the outer thigh/inner thigh/hamstrings/glutes. Pick a variety of the exercises, at least 2 for each muscle group [ and I'd do 4 for the hamstrings]. Always do 2 sets of 12. For many of these exercises you can hold a weight in your hand and rest it against the leg you're working for greater resistance. You can also use the cables at the gym, or bands at home. Body weight is VERY effective in these exercises. You'll know when you're ready to add resistance *g*
Standing with or without something for balance:
Squeeze glutes. Leg goes straight back, switch do other leg. 2 sets 12
Leg lift: making sure the knee points in front of you and NOT at the ceiling raise and lower the leg. Hesitate at the top, resist coming down. This can also be done on the floor.
You can get the inner thigh standing if you've got a cable or a band, otherwise it's ineffective because you're not working against gravity
On the floor, hands and knees: Extend one leg straight back, squeeze glutes lift and lower hesitating at the top resisting going down.
Do the Buddy: bend the leg, lift it up like you're going to pee on a bush
Keep knee bent, raise leg until it is even with your butt. Hold it there and press it up, not going lower than the butt on the way down.
Lying on your side: Long lever leg lifts, making sure knee is NOT pointed at the ceiing.
Top leg rests with foot on the floor, raising lower leg.
Combine these 2: Top leg raises up two counts, bottom leg goes to meet it two counts, both legs lower together 2 counts
Chainsaw: ALWAYS hurts. Turn the toe of the top leg toward the floor, do lifts until you can't any more. [8 is what most people can do]
When you switch from one leg to the other: do the stretch where you press the soles of you feet together, lean forward if you can
Lying Down:
Extend legs toward the ceiling. Slowly open them as far as they'll open and then draw them together. Vary the counts
Bridges: You can use the step on this one to get a bigger range of motion. Feet in line with knees, knees in line with hips. Lift the butt from the floor and squeeze at the top. To make this harder you can rest one ankle over one knee [making a figure four], you can extend one leg at a time [if you extend it at just the right angle you can work your inner thigh], you can hold weights on your hips. You can vary the count in a billion ways, you can do static holds like the wall squats and the planks.
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Date: 2009-08-14 07:48 pm (UTC)NOTE: modify for your knees as needed, break up the sets as necessary to get the totals in. This is also heavy on the hamstring side of the leg because in my non-medical opinion if you build up your hamstrings some your knee pain will lessen a tad.
Squats: on the floor, or with one foot on the step. Hand weights are optional until you get a feel for the moves [ you probably don't need the learning curve but it's there if you do ] Pick 2 of these to do per session so you don't get burned out on them
Regular squats, feet no more than hip distance apart, toes pointed forward 2 sets of 12. Just like the upper body, those last two should be difficult but not to the detriment of your form.
Plie squats: feet out wide, toes and knees pointed to the corners of the room, upper body stays lifted, imagine you're balancing a dictionary on your head. 2 sets of 12
80/20 squats: be on the toes of one foot so that you're forcing one leg to do 80% of the work. This one requires 4 sets of 12 one for each leg
Wall squats: static, hold for 2 sets of 30 seconds working up in increments of 15 seconds until you can do 2 minutes
Walls squats: with motion, put ball in the small of your back, and squat. 2 sets of 12
Lunges: pick 2, try using the step, one foot on one foot off
Lunge forward 2 sets of 12 --> break up the count! protect your knees!
Lunge back 2 sets of 12
Lunge back and to the side, like a curtsy --> 2 sets of 12
Walking lunges: 48 total steps
The next section is work for the outer thigh/inner thigh/hamstrings/glutes. Pick a variety of the exercises, at least 2 for each muscle group [ and I'd do 4 for the hamstrings]. Always do 2 sets of 12. For many of these exercises you can hold a weight in your hand and rest it against the leg you're working for greater resistance. You can also use the cables at the gym, or bands at home. Body weight is VERY effective in these exercises. You'll know when you're ready to add resistance *g*
Standing with or without something for balance:
Squeeze glutes. Leg goes straight back, switch do other leg. 2 sets 12
Leg lift: making sure the knee points in front of you and NOT at the ceiling raise and lower the leg. Hesitate at the top, resist coming down. This can also be done on the floor.
You can get the inner thigh standing if you've got a cable or a band, otherwise it's ineffective because you're not working against gravity
On the floor, hands and knees:
Extend one leg straight back, squeeze glutes lift and lower hesitating at the top resisting going down.
Do the Buddy: bend the leg, lift it up like you're going to pee on a bush
Keep knee bent, raise leg until it is even with your butt. Hold it there and press it up, not going lower than the butt on the way down.
Lying on your side:
Long lever leg lifts, making sure knee is NOT pointed at the ceiing.
Top leg rests with foot on the floor, raising lower leg.
Combine these 2: Top leg raises up two counts, bottom leg goes to meet it two counts, both legs lower together 2 counts
Chainsaw: ALWAYS hurts. Turn the toe of the top leg toward the floor, do lifts until you can't any more. [8 is what most people can do]
When you switch from one leg to the other: do the stretch where you press the soles of you feet together, lean forward if you can
Lying Down:
Extend legs toward the ceiling. Slowly open them as far as they'll open and then draw them together. Vary the counts
Bridges: You can use the step on this one to get a bigger range of motion. Feet in line with knees, knees in line with hips. Lift the butt from the floor and squeeze at the top. To make this harder you can rest one ankle over one knee [making a figure four], you can extend one leg at a time [if you extend it at just the right angle you can work your inner thigh], you can hold weights on your hips. You can vary the count in a billion ways, you can do static holds like the wall squats and the planks.
Don't forget to stretch and to work your abs.
Enjoy!