#30DaysToStrongerKnees Day 19: Jane Fonda Pulses

Jane Fonda, the original fitness guru, has inspired so many things in fitness. The most iconic in my opinion is the glute squeezing lying leg lift. The second is the spandex. This move will help you fill them out with a round booty.

Start this exercise lying down on your side. You can rest your head in your bottom hand and brace yourself with your top hand on the ground. Keeping both legs straight, squeeze your glute to lift your leg straight up into the air. At the top, you are going to squeeze and release your glute in a pulsing motion.

Your goal is to squeeze and relase. Starting out, I would do 3-5 sets of 15-20 reps. This exercise is micromovement focused. Focus on always squeezing from your glute and keeping your hips and shoulders square.

 

Make sure you post your video daily to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30DaysToStrongerKnees

If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!

#30DaysToStrongerKnees Day 17: Lateral Lunge

Hopefully your hips are feeling good with a bit more space and an easier range of motion. This next move uses the same stance which will help teach your body motor control in this position.

For this exercise you can choose to use a weight or just focus on body weight. Start standing with your feet in a wide legged stance. Without shifting your weight forward, shift to one side as you sit down and back into a single leg squat position. Once you feel a good stretch in your glutes, hamstrings, and inner and outer thighs, squeeze your glutes together to return to standing in a wide leg position.

Your goal is to shift your wide legged squat from side to side using only your glutes. I recommend alternating between sides for 3-5 sets of 20 reps. Focus on the movement, keep your weight in your heels, and squeeeeeeeze those glutes!

Make sure you post your video daily to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30DaysToStrongerKnees

If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!

#30DaysToStrongerKnees Day 14: Goblet Squat

13 days of exercises without any extra weight, it’s crazy to think we all get caught up in the weights and machines and forget about teaching our bodies to move correctly with just body weight as resistance!

For this exercise you are going to need a dumbbell, kettlebell, or medicine ball- anything that will add extra weight really! Start standing with your feet hip distance apart. Grasp your weight and hold it right in line with your chest, close to your body. Slowly, sit down and back while maintaining a tall upright posture. Then, squeeze your glutes together to return back to standing.

Your goal is to hold your core tight, sit down and back into your glutes, and then fire them to finish the motion. Starting out, I would do 3 sets of 10-12 reps. This is a great movement to teach yourself balance and core control.

Make sure you post your video daily to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30DaysToStrongerKnees

If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!

#30DaysToStrongerKnees Day 13: Wall Sit Leg Lifts

Wall sits are so much fun that I just had to add movement in with them! Now that you can control the movement with your glutes, let’s stabilize with our quads and hamstrings!

All you need for this exercise is a wall. Start standing with your feet about hip distance apart about 1-2 feet away from the wall. Without shifting your weight forward, slowly sit down and back. At the bottom of your squat, push your back into the wall and squeeze your glutes. When you find balance, carefully alternate between lifting one leg off the ground.

Your goal is to squeeze your glutes and maintain balance and you shift from one leg to the other. Make a goal to try 3-5 set of 20 reps alternating between legs. The harder this move gets, the more you need to squeeze you glutes!

Make sure you post your video daily to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30DaysToStrongerKnees

If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!

#30DaysToStrongerKnees Day 12: Wall Sit

Bringing it back to the old school moves with a wall sit. Against popular belief, wall sits are not supposed to be powered by your quads only. Using your glutes to hold your weight at this angle teaches you to keep pressure off of your knees.

All you need for this exercise is a wall. Start standing with your feet about hip distance apart about 1-2 feet away from the wall. Without shifting your weight forward, slowly sit down and back. At the bottom of your squat, push your back into the wall and squeeze your glutes to hold your position.

Your goal is to squeeze your glutes and hold good form for as long as you can. Focus on breathing and hold consistently. I would start by doing 3-5 wall sits for a short bout of time, then when you feel confident, hold for longer.

Make sure you post your video daily to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30DaysToStrongerKnees

If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!

#30DaysToStrongerKnees Day 11: Single Leg Sit-to-Stand

Many of the issues that create knee pain originate from muscular imbalances, instability, and inactive muscles. Single leg work helps to correct all three of them.

For this exercise you are going to need a chair, bench, step, or plyo box. Start seated, feet hip distance apart, and about a foot away from whatever you are sitting on. Extend one leg and lift it off the ground. Then brace your core and squeeze your glutes together to stand up on one foot.

These are going to be extremely challenging but equally beneficial. Focus on slow and controlled form. I would make a goal of 3-5 sets of 5-8 reps on each leg.

Make sure you post your video daily to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30DaysToStrongerKnees

If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!

#30DaysToStrongerKnees Day 10: Single Leg Glute Bridge

Regular glute bridges have proven to been an effective way to hinge your hips without impacting your knees. Taking it up a notch, we have single leg glute bridges which incorporate stabilizing with your hamstring and calves.

For this exercise you are going to need a chair, bench, step, or plyo box. Start lying on the ground about 2 feet away from your equipment. Set the arches of your feet hip distance apart on the box. Lifting one leg straight into the air, squeeze your glutes lifting your hips up and off the ground. You will feel this movement all throughout your leg as you move and stabalize.

Your goal is to squeeze and hold at the top until you find balance. Starting out, I would do 3-5 sets of 6-8 reps. This movement is great for hard workers and beginners alike because you can make it as challenging as you need without impacting your knees!

Make sure you post your video daily to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30DaysToStrongerKnees

If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!

#30DaysToStrongerKnees Day 9: Glute Bridge

This move is by far the most provocative of the bunch. That being said, it’s also one of the lowest impact moves that almost anyone can do anywhere at any time.

For this exercise you are going to need a chair, bench, step, or plyo box. Start lying on the ground about 2 feet away from your equipment. Set the arches of your feet hip distance apart on the box. Then, squeeze your glutes lifting your hips up and off the ground.

Your goal is to squeeze and hold at the top until you find balance. Starting out, I would do 3-5 sets of 12-15 reps. This movement is great for hard workers and beginners alike because you can make it as challenging as you need without impacting your knees!

Make sure you post your video daily to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30DaysToStrongerKnees

If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!

#30DaysToStrongerKnees Day 8: Step-up

Every time I see someone running up stairs on their toes, I cringe. Keeping your weight on your toes displaces pressure into your knees and ankles. Keeping weight in your heels displaces the weight into your glutes, hamstrings and quads. The focus of all these exercises is to keep pressure off of your joints and teach your muscles to bear the load.

For this exercise you are going to need a chair, bench, step, or plyo box. Start standing about a foot away from your equipment. Place one foot completely on the box or bench. Keeping your toe light and your weight in your heel, squeeze your glutes and push through your heel to move up to the same plane as your foot on the box.

Your goal is to step-up while maintaining balance by squeezing your glutes and hamstrings for stability. Starting out, I would do 3 sets of 8-10 reps on each leg. This movement transpires into how you walk up stairs on a daily basis, so making sure you understand proper form is crucial to the health of your knees.

Make sure you post your video daily to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30DaysToStrongerKnees

If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!

#30DaysToStrongerKnees Day 7: Lunge Pulse

If you thought squat pulses were fun, lunge pulse are going to send you through the roof! Glute control and balance all wrapped into one micro-movement exercise

Start this exercise standing with your feet together. With a very wide back step, lunge one leg backwards. Your goal with this is to have enough space to sink your hips down while keeping them square. Slowly lower your body until you reach a 90degree angle with both your front and back leg. At the bottom, make sure your weight is in the heel of the front foot as you squeeze your glutes together and then release. Again, you should only move about 2-3 inches with this movement.

Your goal is to squeeze and release. Starting out, I would do 3 sets of 20 reps on each leg. Controlling your glutes in a single leg stance has an endless amount of applicable benefits from walking to running to going up stairs. Focus on form and keeping your weight in your heel.

Make sure you post your video daily to the Balance In Motion Facebook Page or tag me in your Instagram or Twitter post using my handle and the hashtag #30DaysToStrongerKnees

If you’re uncomfortable posting a video, you can always post a motivational quote, picture, or something health and fitness related.Make sure to encourage others, and never, never judge! Again, this is a judgement free zone!