I had a knee replaced a month ago, so need to retrain my muscles and knee to work together. Our mom is wary of falling, so she needs to keep her legs strong in order to get up and down safely. And some of our students are new to exercise and need some basic exercises that don’t require weights or a machine. Voila! These will help.
Straight Leg Raise
Tighten muscles on front of thigh, then lift leg 8-10 inches from the bed or mat, keeping knee locked. Note: For most exercises that we teach, we encourage our students to have a “soft,” slightly bent knee. This particular exercise does require the locked knee.
Terminal Knee Extension
In the video I am lying supine (on my back), but you can also prop yourself up on your elbows, as long as you lift the chest and lengthen the neck.
With the knee bent over a bolster (or pillows), straighten the knee by tightening the muscles on top of the thigh. Move only from the knee down, keeping the hips on the bed or mat, and the back of the knee on the bolster. Hold for 3 seconds if possible before lowering.
Seated Knee Extension
Sit with legs hanging off the side of a bed or chair, preferably without feet touching the floor. Tighten the muscles of the thigh, then bend at the knee to lift the lower leg up to a straight leg position. Keep the hips down.
Try to do 10 repetitions of each exercise. Once you’ve gotten that, add a second set of ten, with a short break in between sets.3 Exercises to help strengthen & support the knee. #Exercise #FitFluential Click To Tweet
If you are recovering from knee replacement surgery as I am, you will promptly ice your knee and take a nap after these exercises. Oh, yes indeed.
Alexandra Williams, MA
Three decades and thirty “added bonus” pounds ago, I had good knees. And a waistline. (But no adorable hubster or beloved daughter, so age and time have their benefits!) Then came a soccer mishap, two knee surgeries, extreme knee osteoarthritis, and a mid-workout, in class torn menisci injury – my first slap me down, make me hollah, painful accident after 35 years’ of teaching group fitness.
What midlife lady twin personage of non-royal lineage wants painful joints and limited activity, I ask you? Not I! But having to accept and deal with physical changes is part of aging actively. Well, of aging in any way. Grrrrrr to that but better than the alternative.
Have you also found yourself dropping or reducing exercises or movements you once loved because your joints are on a different program? One that kinda hurts and limits you? Me too. In fact, you can read about my famous, unruly knees by reading this personal knee post and this one on what I tried before surgery. You may see some solutions if your joints are anything like mine. Just come back here to find out my GOOD news!
Anyway, the torn menisci adventure and inevitable surgery was six months ago. (Cute doctor, by the way and also a baby boomer.) After teaching step classes since hair was big and Prince’s song “1999” was sooo futuristic, I was put on the layaway plan. Stop for now or pay later. Half a year of no beloved step workouts. Yes, I would miss the exercise; yes, I would miss my step class participants; yes, I would feel discouraged and “olderish” as the weeks then months went by with no miraculous knee recovery. You know what I mean? — the whole identity questioning thing: “But I’ve always been a group fitness leader and go-getter, not a recovering injured person. Whine whine rail and moan!”
Fortunately two months post surgery I was cleared to teach my other classes that did not involve level changes and repeated ups and downs. Yay to teaching “Forever Fit” workouts and to walking daily and taking up outrigger paddling (Extra Extra Read all about it here) . Still no step. Sad and worried face.
But guess what??!! As of this week, I am officially cleared to get back on that step and rock the cues and cardio choreography!! Not that I plan to be stoopid or anything. Both the arthritis/soccer knee and the torn menisci knee still talk to me. With an accent that sounds like it’s from the isle of Crete in Greece. You know, the Creak accent. My knees no longer speak Rushin’ which is too bad, though happily they don’t speak Finnish. Ahha I did not say my jokes underwent rehab.
Speaking of rehab, I totally believe in it, did it, advocate it. If you have knee issues that are causing you pain or limiting your life consider one of the programs I followed in conjunction with rehab: Fix My Knee Pain. Cut to the commercial. You’ll want to check this program out if you desire more cooperative joints. The expert, Rick Kaselj is a colleague, whose presentations my sister and I have personally attended. Would you rather spend a fortune and waste painful years trying to ignore your knee pain? Um, that was my approach, by the way. It didn’t really work. Read about that misadventure here: Just Say No … Didn’t Work. Or are you going to use some of your hard earned wisdom and invest in yourself and joint comfort? Do yourself a favor and at least click the link to find out what the Fix My Knee Pain videos and exercises can do for you.
Back to our regularly scheduled program — soooo, after weeks of easing my way into half classes, slower paced, platform only, no risers, not on the stage myself, step-a-licious workouts, I will officially be teaching again, on schedule, with my name listed, and the mic at my lips, calling the step cues. With no plyo moves or heavy twists or turns. I did mention “hard earned wisdom” and “not being stoopid.” Time to rock the step with confidence and hope that my knees will at least not get worse. Hold the line, as Toto tells us. Cue fun music. I am going with the DreamGirls song “Step On Over,” NOT the other one in that musical “Steppin’ to the Bad Side.”
Time to find out whether the surgery, months off, Fix MyKnee program, rehab, deep tissue massage, various supplements, ice, and reworking of my gait patterns will be enough. Stay tuned. (I was talking to my knees just then. While patting them nicely).
Step, step, step to my Lou. You too! See you there, pain free!
By Kymberly Williams-Evans, MA
Readers: Can you name the songs I am spoofing in two of the above subtitles? Do tell! Or if you prefer to do something else, then check out the Fix My Knee program. Sure, my sis and I are affiliates for it, but that’s because we know it can help.
Kymberly: We hear your cry, louder than a baby’s and are here with good news/ bad news. The good news: we wrote a post called Wave Bye Bye to Baby Weight on this very subject that is loaded with help for your exact situation. Start by reading that and trying those exercises. More good news: We created a video with a super tummy tightening abs exercise that is a waistline definer plus all-over core strengthener. Try the Side Lying Plank Rotation Move and feel the challenge right away.
As for the bad news: You’ve got to get a move-on as summer is fast approaching. You are going to need to add more mid- to high-intensity cardio activity to your routine to burn the extra fat you may still be carrying.Add mid- to high-intensity cardio to burn off extra fat you may be carrying. Click To Tweet
Alexandra: Your tummy weight is probably two things – muscles that haven’t paid rent in a long time (possibly with stretched skin on top), and extra fat. The muscles can be toned via the video we made just for you, as well as via these other posts: Fab Abs 1, Fab Abs 2, and Fab Abs 3 (do those sound like 3 seasons of Absolutely Fabulous)?
As my sister mentions above, you will need to do some intense cardio to burn off the extra weight. I don’t know if you gave birth via the Big C or the Just Right V, but if it was the latter, you probably don’t like jumping activities, right? I pushed out two big-headed boys and hate to jump ‘cause it feels like I’m going to pee my pants. (Men, don’t read this bit…jumping actually does make me pee my pants. I hate that, and yes, I do my Kegels. And my kids are teens now. They had BIG heads). We have a post called “Move Your Duff if You Want to Get Buff,” which goes into the “short time frame, big fitness goals,” but you might wish to do your high intensity in the pool or stick more with moderate-intensity and lose the excess weight a wee bit slower. Me, I prefer that path to buff glory! Try Step, stroller-based classes or our group fitness classes.
Readers who have given birth and fought that “baby” weight after at least a year: What worked for you?
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Alexandra: First of all, knowing you are still nursing brings back painful sleep-deprived crazy-pants fond memories of being bitten by nursing my own kids. Other than that, there is one part of being a mom that is the same as for non-moms–calories in, calories out. Good news: you are expending extra kcals since you’re nursing (about 500 per day), but other than that, getting into your pre-pregger pants includes staring down those extra snacks. Kiss your baby hello and the snacks good-bye.
Kymberly: Momma-cita, you are asking about tackling two fronts: reducing “baby fat” and getting your “tight abs” back (or was that back in the front?). And you are right! You do have to reduce overall body fat Let’s start by mentioning that the coupon allowing you to call extra body fat “baby fat” expired about 6 months ago. Keep up the swimming, walking, and biking as it IS helping! However, you may need to increase the intensity to burn more calories to achieve caloric deficit. As for strengthening exercises to move those abs back in time, the focus needs to be on the transversus abdominals, as they get most affected by pregnancy. Did you click on that link? Then stop here and do so as it contains the technical background and juicy wuicy details.
A: Without knowing your method of delivery, I’ll just say that getting your abs to pre-baby hotness is generally a bit more work if you had a C-section, because (to word it tastefully) your muscles were sliced in two by a Black and Decker medical device! We are fans of reverse curls, which are great for any type of delivery (you can do the crunches listed too if you want, even though Fun & Fit have sworn off them)!
K: May we assume that you and your wee one are on a semi-decent sleep schedule? If not, and you are still sleep deprived, you may need to take more naps to lose weight. Is that AWESOME advice or what??!! Basically, interrupted sleeping affects your metabolism, slowing it dooowwwwnzzzzz. Buuuuuut, WAKE-UP! this is usually the case when your baby is a newborn so you may have used up that coupon special as well. And we’re back to the fewer cals in, more cals out with cardio, and adding the disciplinarian parent: strength training!
A: Baby or no, the main point is that you burn more calories overall (even during that nap) with a combo of cardio and strength training. We covered that topic right here: Walk Off Weight. In any case, here are some fun (my students at the U get nervous when I use this word) abdominal exercises:
I love the dead bug simply for its name. But smile when you do them, ‘cause you are a ladybug!
Photo credits: Photobucket and Creative Commons
Readers: Are you craving more ab exercises? Have these cravings coincided with an enlarging belly? Then check out our Get Fab Abs Series: Get Fab Abs, Part 1, Get Fab Abs, Part 2, Get Fab Abs, Part 3.
Kymberly Williams-Evans, MA and Alexandra Williams, MA
Kymberly: Good thing you came to us, since we were once fetuses AND pregnant moms. Yup, revel in those credentials! And we have some super specific, non-generic, targeted advice honed from years hours minutes of checking with the real experts. Listen to your body. If an exercise feels good, it probably is; if it feels like too much, it probably is. Seriously! Read this article, The Pregnant Athlete and see for yourself. Show your wife when she is not having any kind of hormone surge. The bottom line, or would this be the “middle line?” — is that a woman who is fit and active prior to pregnancy will have a good sense of her body and therefore be the best judge. In general, she could continue with her activities, reducing intensity when her energy is low and changing position or exercise when she feels uncomfortable. The American College Of Obstetricians and Gynecologists (ACOG) Guidelines put the kibosh no-no on just a few activities: downhill skiing, contact sports, and scuba diving. Whew! Looks like triathlons are fair game if she wants. What the heck, looks like parasailing is an option. Basically, medical advice is that common sense takes over as MD (Most Decisive).
Alexandra: When your wife hits the 3rd trimester, she will probably not find the swimming too much fun. Not because of the exertion, but because those pregnant-lady swimsuits are so ugly simply lovely.
If she doesn’t mind looking like she’s sporting her own personal life ring in the pool, then she’s active, strong and deluded courageous! Truly, I’d rather give you advice. No matter what, even if she asks and looks oh-so-innocent, you are to say, “You look absolutely fabulous,” as the answer to any question that is even remotely worded like this – “Do you think I look big/huge/large/different/unappealing/unattractive?”!!! And look be sincere!
K: When I was pregnant and teaching 8 group fitness classes a week, the activities I found “best” yet still challenging were buying cute outfits that were gender neutral; holding myself back from snapping at my husband for good no reason; and avoiding hot tubs. No, no, not because the heat was too high for the developing baby, but because I kept displacing too much water.
Physically phit moms: When you were pregnant, what did “active” mean to you? And what did you do with your maternity swimsuit?
Photo credits: Creative Commons