ANNEIA   4,629
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SparkPeople Experts Answer Your Fitness Questions

Question: Please share with me any exercises to strengthen my knees. Do I have to wait until I lose more weight?

Expert Answer:
The best thing you can do is develop strength around your knees without putting a lot of pressure on them. This means your quadriceps, hamstrings and hips. Here are a couple ideas:

Straight Leg Raises - Lie on your back. Keeping your leg straight, lift it into the air. ...
SparkPeople Experts Answer Your Fitness Questions

Question: Please share with me any exercises to strengthen my knees. Do I have to wait until I lose more weight?

Expert Answer:
The best thing you can do is develop strength around your knees without putting a lot of pressure on them. This means your quadriceps, hamstrings and hips. Here are a couple ideas:

Straight Leg Raises - Lie on your back. Keeping your leg straight, lift it into the air. Hold for 10-20 seconds and lower it to the ground. Do the same for your other leg. You can do variations of this on your back, stomach, and both sides as well. Try two sets of 15 reps to start, and slowly progress from there.

Swiss (Physio) Ball Squats - Place physio ball between lower to mid back and wall. Keep your spine in a neutral position. Spread feet shoulder width apart and make sure toes are pointed forward. Slowly bend knees to 90 degrees, and return to standing position, making sure to keep knees bent slightly. Make sure to place feet far enough in front so when you bend to 90 degrees, your knees don't go past the plane of your toes, but only squat down until just before your knees bother you. If you can only go down 1/4 of the way, that's fine; simply hold that position for a little while to help build more strength.

You can also try some low impact aerobic exercises, such as rowing, biking, or the elliptical machine.

You can do any of these exercises on a regular basis. About 4-5x a week should be fine.

Need Pain-Free Knees?
Exercising with Lower Back Pain
r encouragement. hope to fit right in.
Read More About ANNEIA (Updated December 7)




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 current weight: 245.0 
 
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Member Since: 4/9/2008

SparkPoints: 4,629

Fitness Minutes: 75

My Goals:
i would like to be below 200 by christmas time. figure out how to handle weekends. exercise 3-4 times a wk.. recognize when i'm beginning to fall in the pit of dispare and immediately turn to my source(jesus). be a friend and help to others on this site!

My Program:
tracking my food faithfully daily. reading my email. increasing my activity. everyday bible study and prayer. hook up w/my friends on the program at least every other day.

Personal Information:
my truest friend is the lion of judah. i'm divorced for20 yrs. have 3 children and 12 grandkids 1 great. i enjoy reading, being on line (some). being active in my church. board games, crosswords. out doors in the warm weather. and just the beauty of gods' creation. i loove period movies 19th centry and back. and am glad!!!!!!! my friend beebs turn me on to this site.


Other Information:
can be crazy like to amuse and be amused. for some reason my kids and grand kids seem to like me. totally sold out to christ and he proved he is to me!!!!! "not by might nor by power but by my spirit says the lord of host Zech. 4:6b

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Sunshine
From:
HONORINGGOD

High Five
From:
BRENDA2007

Miss You
From:
HOLLY_ROSE

Flowers
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HOLLY_ROSE

Fitness Magazine
From:
HOPE2BE

Thank You Message
From:
SOUTHERNGIRL08




Member Comments:
HOLLY_ROSE
9/10/2008 1:00:17 AM

I just wanted to come by and say hello to my friend!! Bless you! Holly



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AYAUSSY
8/26/2008 9:42:05 AM

Thanks for my goodie!



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SOUTHERNGIRL08
8/15/2008 8:26:53 PM

Thanks Anneia for the kind words. Thing are getting better,little more everyday.


Cheryl emoticon



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DEBBEV
8/2/2008 12:54:41 PM

It's a pleasure to welcome you to SP & to L.C.R. Plus. Our group is not that
large but, we have a wonderful bunch of people & are still growing. Best of luck on your weight loss journey . Please don't forget to introduce yourself .

.*) .*) -::-
(*♥ Deb *♥
Co Leader - Low Carb Recipes Plus
http://teams.sparkpeople.com/LoCarb



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MARGOMCP
8/1/2008 12:03:30 PM

Checking in, looks like you're doing well. emoticon



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