NEW WORKOUT!
SHAPELY THIGHS • STRONG KNEES
The quadricep, which is the four muscles on the front of the leg, includes the VMO (Vastus Medialis Oblique). The VMO extends to the inside of your thigh, by your knee.
Strengthening the quadriceps will help stabilize the knee joint and assist in letting the surrounding muscles absorb the stress that would otherwise be placed on the knee bone.
When you tone the quadricep, specifically the VMO, you’ll notice a change in shape and definition in your thighs, including that tear-drop area around your kneecap.
It will also give you the appearance of a “knee lift” and rebuild elastic fibers. Keep your knees as young as you feel.
NEW!
“KNEE LIFT” WORKOUT
• Shapely thighs! • Strong knees!
Here’s how…
Move 1 –
Goblet Squat
15 Reps
Move 2 –
Incline Walk
45 Seconds
Move 3 –
Upright Lunge
15 Reps per leg
Start with one round. As you advance, move up to two rounds!
#1 – GOBLET SQUAT
This movement allows for a deeper squat by opening up the ankle and hips to make it easier to achiever a greater range of motion. It also targets the quadriceps, specifically the VMO. The quadricep, which is the four muscles on the front of the leg, includes the VMO (Vastus Medialis Oblique). The VMO extends to the inside of your thigh, by your knee.
To get deeper into this move, use an incline! If you don’t have access to an incline board, use a piece of wood or a book.
To maximizing this movement, keep these four tips in mind…
1 – Brace the core before you descend. Take a deep breath through the nose while imagining 360 degrees of air around the spine.
2 – Keep this core brace as you simultaneously move at the knees and hips with the intention of sitting between your heel.
3 – As you stand up, strongly exhale while keeping your ribs down and pushing through your heels. Keep your weight on your big and little toe.
4 – Repeat at a controlled tempo throughout all the reps
#2 – INCLINE WALK
This move is very simple… don’t overthink it! Find a slight incline and walk up it backwards until you feel a good burn around the muscles in the knee, particularly the VMO. This should bring great blood flow to the area around the knee and feel very good on the knee when done.
#3 – UPRIGHT LUNGE
Key components of all these movements are strong bracing through the core by proper breathing patterns and keeping the ribs in a neutral position. The more tension you can hold throughout the entire movement, the more effective it will be!
