Bone is living material that gives support to the body. When the bones become frail and lose their density, a condition called osteoporosis develops. According to the National Institutes of Health, researchers estimate that about one out of five American women over the age of 50 have osteoporosis. The National Institutes of Health recommends strengthening the surrounding muscles that support the knee, which in turn pulls on the bones, making them stronger as well. Knee exercises also improve range of motion.
Knee Bends
Knee bends use the weight of the body for resistance and they are a less intense version of the squat. To do these, stand with your feet shoulder-width apart and your arms at your sides. Keeping your back straight and core tight, lower your body down by bending your knees. Once you have gotten to a point where you feel slight discomfort, stand back up and repeat. When doing knee bends, the goal is to eventually get your thighs parallel to the floor. When you can do this with ease, increase resistance by holding a medicine ball or pair of light dumbbells.
Leg Extension
The leg extension mainly works the major muscle on the front of the thigh called the quadriceps. To do this exercise, sit comfortably in a chair with your knees bent and feet on the floor. Steadily lift your right foot and extend your leg straight in front of you. Hold for a full second, lower your foot so your heel is right above the floor, and repeat. After doing a set of reps, switch legs. When doing these, if you cannot fully extend your leg, simply go as far as you can. Once you are able to straighten your leg easily, increase the resistance by wearing ankle weights. If you do this, start off with light weights. You do not want to do too much too soon.
Leg Curls
Leg curls isolate the hamstrings which are found on the back of the thighs right above the knees. To do these, lie on your stomach on a yoga mat, or other soft surface, with your legs fully extended. In a steady motion, bend your right leg and move your heel toward your butt. Lower your leg back down, repeat for a set of reps and switch sides. When you do this exercise, focus on squeezing your hamstrings to create the movement. If you need added resistance, strap on a pair of ankle weights.
Calf Raises
Calf raises work the calf muscles which are found just below the knees on the back of the legs. To do these, place your hands on the back of a chair and stand with your feet shoulder-width apart. Slowly rise up onto your tip toes by contracting your calf muscles. Hold for a full second, lower yourself down and repeat.
Wide-Legged Forward Bend
A wide-legged forward bend is a yoga pose that stretches and strengthens the hamstrings and inner thighs. To perform it, stand with your feet in a wide stance, keep your back straight and bend forward at the hips. Go as far as you can, place your hands on your shins or ankles and hold for 30 to 45 seconds. When you do this exercise, keep your legs straight and feel the contraction in your muscles. Every time you exhale, try to bend slightly farther.
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