This is a great video. As a mum with 3 kids I sneak these short workouts while the kids are distracted with their toys. Win for everyone ! Thanks for sharing Vanessa
Hi Janelle 🙏💯🫶 Thank you so much! Really appreciate your comment 😀 I am so happy you are enjoying all the routines on here! Keep it up and let me know if you need any help ok 👍
Awesome 😀💪 So glad this is helpful! A good one to do every so often to focus on these smaller muscles 🙌 Great job today and thank you for your comment!
This is fantastic Vanessa! I have had knee pain for about 5 months now and had been looking for exercises to help. These are simple and SO effective, I feel the difference right after. Thanks v much. I'd like to add that I really love your channel and feel safe doing the exercises you recommend. You're the best!
Wow thank you so much! I'm so happy the exercises are feeling effective for you. Make sure you subscribe and you will see in my links you can access the free 21 day Body Shift home program to get your whole body strong and balanced 🤗 feel free to join !
Thank you for letting me know, sounds like just what I need 😊 Will definitely try that. Am already a subscriber to your channel since last year and keep getting updates🤗
That is great you can do most of this Arlene 🙌😀 Well done on adjusting. I like the Pilates ring addition here. Yes, keep up the ones that feel good as regulars for your VMO strength ✅️
Just did the whole video. Thank you for isolating the VMO. I realized since I have been off my one on one Pilates that in a dress that area looks a little unused!
Thanks Vanessa for this video, having knee Osteoarthritis from last few years.Please can you do more for knee strength and flexibility.Appreciate your help.Thanks!
Hi Valentina 😀🙌✨️ Thank you for your comment! Really appreciate it 👌 Yep for sure! The VMO definitely needs work and a focused activation every so often. Try doing this a couple of times a week and let me know how you go👉 Let me know what you are working on right now aswell so I can guide you to the best videos for what you need 🏆💪
You have improved so much Arlene ✅️😀 Great work! All good to replace those lunges with wide, sumo squats which will get your inner thighs working aswell as the VMO and keep the knees happier 😀 Keep up the great work!
Thanks for the video😊I had arthroscopic resection cause of plica syndrome six months ago,but they didn't remove it,they adjusted its position.l had daily therapy program in one month.(Unfortunately there isn't a specialist therapist with plica syndrome in the city l live)I can't jump and l can't walk for a long time😔now.l am doing workouts to strength my quadriceps and hamstrings.Do you advice me any special workout for this syndrome?I sometimes have pain just as before the arthroscopy.
Hello Alime, with plica it's advised to work quads and hamis so this video is great, plus this one here for more specific hamstring work: th-cam.com/video/1G_etHrCFkM/w-d-xo.html Any lower body or leg exercises you do in my other videos will also benefit. Listen to your body and take a break if pain flares up ok.👌😀
Always do a combination of both, try my Pilates Playlist for a strong core ok 😃 Try this workout every second or third day along with some of the Lowe Body workouts on this channel:)
Hi thanks for this question 😃 It means the quads are just a little weak in this specific position. It is tough on the legs and core to lift the leg from here because you are moving from a strong position against gravity, not like you are standing for example and then lifting the leg forward (that is much easier, less load). You are very much isolating the quads and VMO in this position more than most other exercises which fires them up in a big way, hence the cramping. You do not need to go too high, do even a small level lift and a few less reps to build up the stamina here. This is vastly different from the 'strength' in doing a squat for example. Do this routine every second day for a couple of weeks and see if it improves. If continuous cramping you may like to have magnesium if it is suitable for you (ask your doctor) . Also ensure you do a quad stretch after this session, where you bring your foot back towards your butt , opening the VMO and quads. Let me know how you go ok! 💪😃
This is a great video. As a mum with 3 kids I sneak these short workouts while the kids are distracted with their toys. Win for everyone ! Thanks for sharing Vanessa
So good you could fit this in 😀💪 Well done! Especially doing it around kids too ✨️🙌
Vanessa ❤, your masterpieces (workouts) are one of a kind ❣️❣️❣️❣️❣️❣️❣️❣️❣️❣️❣️
Hi Janelle 🙏💯🫶 Thank you so much! Really appreciate your comment 😀 I am so happy you are enjoying all the routines on here! Keep it up and let me know if you need any help ok 👍
Thanks. This is video not done before. I didn’t realize how much needed this for knees. ☺️❤️
Yes Kelly thought you may like this one 🙋♀️ A very isolating set of exercises for your knees and legs. Great for your balance too 👌😉
Wow. Thanks. I needed to work VMO. Thanks Vanessa ☺️❤️
Hi Kelly 😀🙌 Great work on this! Glad you could focus in on VMO a bit more today to compliment your other routines 👌
Thanks Vanessa! I am glad that I found this one. I need it!
Hi Mary 😀👌Great work completing this video today! So glad you found it beneficial. Reach out if you need any help ok ✅️
Again, great one. Thanks
Awesome 😀💪 So glad this is helpful! A good one to do every so often to focus on these smaller muscles 🙌 Great job today and thank you for your comment!
Awesome! Thank you Vanessa for putting this up so quickly. I find you workouts to be just what I'm looking for!
That's great, so glad to hear Beth! Choose the exercises out of this that feel best for you 🤗
This is fantastic Vanessa! I have had knee pain for about 5 months now and had been looking for exercises to help. These are simple and SO effective, I feel the difference right after. Thanks v much. I'd like to add that I really love your channel and feel safe doing the exercises you recommend. You're the best!
Wow thank you so much! I'm so happy the exercises are feeling effective for you. Make sure you subscribe and you will see in my links you can access the free 21 day Body Shift home program to get your whole body strong and balanced 🤗 feel free to join !
Thank you for letting me know, sounds like just what I need 😊 Will definitely try that. Am already a subscriber to your channel since last year and keep getting updates🤗
2 of 3 - great for my physio knee work - still can’t do low lunges on right side - but added bridges with Pilates ring between knees
That is great you can do most of this Arlene 🙌😀 Well done on adjusting. I like the Pilates ring addition here. Yes, keep up the ones that feel good as regulars for your VMO strength ✅️
Just did the whole video. Thank you for isolating the VMO. I realized since I have been off my one on one Pilates that in a dress that area looks a little unused!
Thanks Vanessa for this video, having knee Osteoarthritis from last few years.Please can you do more for knee strength and flexibility.Appreciate your help.Thanks!
Hi Guljeet, hope your knee is ok. Sure, great idea I will do another video on this !
thanks, this is so helpful. my vmo switches off all the time
Hi Valentina 😀🙌✨️ Thank you for your comment! Really appreciate it 👌 Yep for sure! The VMO definitely needs work and a focused activation every so often. Try doing this a couple of times a week and let me know how you go👉 Let me know what you are working on right now aswell so I can guide you to the best videos for what you need 🏆💪
Done - great for my knees - lunge is still the hardest with locks of cracking on the right
You have improved so much Arlene ✅️😀 Great work! All good to replace those lunges with wide, sumo squats which will get your inner thighs working aswell as the VMO and keep the knees happier 😀 Keep up the great work!
Thanks for the video😊I had arthroscopic resection cause of plica syndrome six months ago,but they didn't remove it,they adjusted its position.l had daily therapy program in one month.(Unfortunately there isn't a specialist therapist with plica syndrome in the city l live)I can't jump and l can't walk for a long time😔now.l am doing workouts to strength my quadriceps and hamstrings.Do you advice me any special workout for this syndrome?I sometimes have pain just as before the arthroscopy.
Hello Alime, with plica it's advised to work quads and hamis so this video is great, plus this one here for more specific hamstring work: th-cam.com/video/1G_etHrCFkM/w-d-xo.html Any lower body or leg exercises you do in my other videos will also benefit. Listen to your body and take a break if pain flares up ok.👌😀
hello maam my abdominal muscle are weak plz suggest me exercises and tell first i have to do vmo and strength exercise or abdominal exercise
Always do a combination of both, try my Pilates Playlist for a strong core ok 😃 Try this workout every second or third day along with some of the Lowe Body workouts on this channel:)
While doing the straight leg raise I was getting cramps in both quads, what does this mean?
Hi thanks for this question 😃 It means the quads are just a little weak in this specific position. It is tough on the legs and core to lift the leg from here because you are moving from a strong position against gravity, not like you are standing for example and then lifting the leg forward (that is much easier, less load). You are very much isolating the quads and VMO in this position more than most other exercises which fires them up in a big way, hence the cramping. You do not need to go too high, do even a small level lift and a few less reps to build up the stamina here. This is vastly different from the 'strength' in doing a squat for example. Do this routine every second day for a couple of weeks and see if it improves. If continuous cramping you may like to have magnesium if it is suitable for you (ask your doctor) . Also ensure you do a quad stretch after this session, where you bring your foot back towards your butt , opening the VMO and quads. Let me know how you go ok! 💪😃
If i do this exercise daily once can i continue daily or any rest days and only one set is enough .
Yes one set daily is enough. Or if two sets daily allow then for test day as you are doing more 🤗
Liked
Hi there 🙋♀️ Thank you so glad you like this one! Check out the various playlists on here and let me know if you need any help ok 👌🏆
We should do that exercise twice a day
Yes you could do this twice a day, but I would say have 2 days out of 7 just doing this once to allow the muscles rest 👌🤗
👍
Glad you liked this, thank you so much 🙌👌