Grab a chair or a stool and place it in front of you. Make sure that you are using a reasonable sized chair or stool for your height. You want the chair or stool to be high enough to be effective but not so high that you risk losing your balance and injuring yourself. Step up on to the chair or stool with your left leg and lift up. On the way down, lightly tap your right foot to the floor. Repeat this motion on each leg for 20-30 reps. this exercise works all of your leg muscles and is easy on the knees. You can also buy an exercise step, which is a piece of equipment that is easy to stack to increase the level of difficulty if and when you are ready.
Side-Lying Leg Lifts
Even though this exercise starts in the same position as you might normally nap in, it is hardly a time for rest. Lie down on your side either on your floor or on your exercise or yoga mat. Stack your legs on top of each other and then begin by lifting one leg up slowly into the air and bringing it back down. Your leg should lift up to a 45-degree angle. Remember that this is a controlled motion; so avoid flinging your leg into the air with zero caution. You can support your head by placing your arm underneath as an acting pillow. Even though this exercise does not directly strengthen the knee, it does build strength in the muscles of your outer thighs, which makes for better stability and balance. Side-lying leg lifts are also great for toning and strengthening your hip flexors.
BridgesRelated: Why You Should Be Stretching Every Day
A strong and well-toned bottom is not just essential for aesthetic reasons, but also to improve the health and vitality of your knees. Strong glutes prevent your knees from collapsing inwards causing pain, injury, or discomfort. If you have just finished the side-lying leg lifts you’re already exactly where you need to be—on the floor. Lie on your back and bend your knees at a 90-degree angle with your feet firmly planted on the floor. Slowly lift your body off the floor, feet still planted, and hold for 2-4 seconds. Repeat this motion for 2 sets of 10 reps. Be mindful of your back arching and your shoulders and knees coming out of alignment. This is a great exercise to do during commercial breaks if you are just lounging around.