If you need a quick boost, this 15-minute bodyweight workout will help you to strengthen knee extensor muscles and knee flexor muscles using the resistance coming from friction and a sponge ball. Weakness in these areas can cause loss of balance and knee pain, making it more difficult to walk efficiently, operate the foot and ankle, climb, and move the hips.
Some of the exercises in this video will be done standing, so feel free to use a wall or chair to assist with balance. These exercises are crucial for fighting gravity as well as transferring ground forces from the foot and legs into the upper body.
This routine can be done anywhere, anytime. It can reduce fatigue after exercise, as a prevention from injury, and to help manage your muscle strength. This can also be used as a warm-up or as a workout in itself. Isometrics are the precursor to adding any load and challenge to our body.
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