This exercise will strengthen your trunk , lower back, hamstrings and abdomen . Its a really good exercise and will have a good long term effect as you do it regularly.

Requirements for this knee exercise :

There are actually no requirements or tools needed for this Knee exercise

Exercise Procedure :

  • Find an even surface which you can lie on, comfortably
  • Lie on your back, first ensuring that you’re flat on the surface
  • Turn your palms upwards, and slowly draw your knees upwards, keep your feet flat on the surface as you draw your knee upward
  • Now, by using only your buttocks ( or gluteal ) muscles as well as your abdominal muscles slowly lift your hips and trunks from the surface.
  • As you lift ensure that you do so in a controlled manner, as well as smoothly.
  • The pressure should be on your shoulders throughout this knee exercise and you should ensure that your hands aren’t doing the pushing.
  • As you carry out this exercise, watch out for any cramping and reduce the strain on the muscles. You can do this by lowering your trunk.
  • Repeat this a couple of times. take a short break to ease up the muscles and then go on to repeating it again
  • An addition to this exercise will be to maintain the lifted position and count to a certain number before dropping back to the initial position

You will find a lot more useful information by clicking on the links on this page. Good luck and happy exercising

Bridge

Strengthens glutes, hamstrings, and trunk, including lower back and abs.

# Lie on your back, with arms by your side, palms up. Place your feet flat on the floor with knees bent.

# Use abdominal and gluteal (buttocks) muscles, slowly lift trunk and hips off floor with a smooth, controlled motion.

# Squeeze buttocks at the top, then slowly lower. (Keep pressure on the shoulders, not on the head, and do not push with the hands.)

# If you feel cramping in the hamstrings, you’ll know they’re working too hard; lower slightly to relieve that tightening.

# Repeat 8–12 times, working up to two sets.

# To advance: Hold the up position for a 3–5 count