How to Firm Up Muscles Around Knees

Perfect for strengthening the muscles around the knees that connect to the quadriceps (thighs). This exercise has been recommended to the likes of knee surgery patients to people trying to lose excess weight around the knee area. Caution. This exercise looks easy, but it's a challenge!

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• Padded floor surface or exercise mat.

Proper Posture is Key

1. Sit on the floor or exercise mat with knees bent and feet on floor. Make sure your back is straight.

2. Straighten the right leg so that it rests on the floor. Place your hands around your left knee, which is still bent.

3. Keeping your back straight, lift your right leg off the floor, keeping it just slightly bent. You only need to lift it a few inches off the floor. You should feel your right thigh (quadriceps) contracting. This is where the work is taking place. Slowly lower the leg. Try to repeat the movement 5 times.

4. Switch legs. Now, with your hands around your right knee, lift the straightened left leg up slowly. Again, repeat the movement 5 times to this leg.

5. Work up to 10 repetitions with each leg.

Tips & Warnings

• Be sure to keep your back as straight as possible during this exercise. This increases the difficulty, but ensures that the quadriceps are doing the work.
• You may not feel your "knee" doing the work, but be assured, the quadriceps are muscles that connect directly at the knees and by doing this exercise, you are zeroing in on the knee joint.

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