How to Strengthen Quad and Core Muscles Using Different Bridge Poses

Build healthy knees and core.

Healthy quadriceps and core are both key to healthy knees. The quadriceps are the four muscles that support the area around the knees, taking strain and pressure off of them. Build your quadriceps and core to keep your knees healthy, especially if you have had arthroscopic or more invasive knee surgery. Even if you haven't had any knee surgery, strengthening these muscles helps support your knees. Target both areas with simple bridge poses.

Things You'll Need

• Exercise mat
• Large exercise ball
• Exercise band
• Pillow or medium-sized ball

Instructions

1. Begin with the simple bridge. Lie on your back on the mat. Bend your knees and draw them up, keeping your feet on the mat. Put your hands at your side. Lift your quads and bottom off the ground and count to five. Gently lower yourself to the mat. Repeat five times, working up to 10 times.

2. Strengthen your inner thighs and quadriceps. Place a small pillow between your legs. Follow the instructions in Step 1, but when you raise your bottom up, squeeze the pillow between your legs.

3. Strengthen your outer hips and thighs. Wrap an exercise band -- a bathrobe tie will do in a pinch -- around your knees. Hold the band tightly in your hands. Follow the instructions in Step 1, but when you raise your bottom up, press out against the band.

4. Increase the challenge of the basic bridge. As you raise your bottom off the floor, hold at the top. Then extend one leg straight out from your knee. Slowly pulse your extended leg up and down without lowering your body. At first, raise the leg up and down five times. As you feel stronger, raise it 10 times. Repeat on your other leg.

5. Lie on your back on the mat. Place an exercise ball under your feet, positioning it so that you can sink your heels into it without the ball touching your legs. Raise your bottom up and move the ball back and forth slowly with your legs. Do this five to 10 times without lowering yourself to the ground. Repeat, as you feel stronger, up to 30 times.

Tips & Warnings

• Work slowly until each exercise is comfortable and then ramp it up to the next level.

• Do these exercises two to three times a week.

• Consult a physician.

• Stop if any of these exercises put a strain on your knees or quads.

• Do not do too many of these, especially in the beginning. Skip a day between sessions to give your muscles time to recuperate.

References

• Sports Fitness Advisor: Isometric Exercises & Static Strength Training