Some of us cannot exercise due to knee pain, and the cause is overweight. These exercises can be done without causing any knee pain. Hip thrusts strengthen Glutes, calves and lower back. Lie down on the floor and hands by your side, keeping your knees bent. Lift your lower body and breathe out. Repeat this 15 times. Another exercise that can help here is the donkey kickbacks exercise, which is done by keeping your knees and palms towards the ground, keeping in mind that the palms should be below your shoulders. Lift your right leg and extend it till hip level. Do this ten times on each side.
Single leg glute bridges is an easy exercise. For this, keep your legs in a folded position and extend your other leg, lifting your lower body. While breathing out, squeeze your glute muscles. Do this 8 to 10 times on each leg. Also follow the fire hydrants pose, which is done in a tabletop position. Put your weight on your palms and right knee. Slowly, raise your left knee outside, keeping your knee bent. Repeat 8 to 10 times on both sides with 15 seconds break.
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