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Archives for September 10, 2013

How to Strengthen the Muscles and Ligaments Around the Knees

In Barre Fitness I employ a series of heel raises, whereby the student rises up on the balls of the feet and lowers the heels down to the floor. We typically do thirty repetitions making sure that the legs are hip width apart and toes facing forward, this helps to strengthen the muscles and ligaments that support the knee, then contract the gluteus muscle very tightly and keep it tight ,like two angry fists, throughout the series. For added benefit exhale as you rise and inhale on the down movement and after the set we stretch the calf muscles and achilles tendon by lunging forward and pressing the heel to the floor and repeat on the other leg.