THE ONLINE RETAIL DESTINATION FOR LUXURY FOOTWEAR AND FOOT CARE

 

KNEE SUPPORT: THE FIT FOR FOOTWEAR SERIES

Words by Ashleigh Wilson 

Be aware of your knee alignment, especially when wearing heels. Whenever you walk, ensure you send the knees over the middle toe. You can achieve this by activating your inner thighs, which give you a great source of strength and will ensure your legs are balanced and toned from all sides. If you have knee problems, strengthening your inner thighs will help support them. Make sure you’re stretching all the muscle groups of the legs to alleviate any tension which might pull on the knee ligaments. (Stay tuned for the next series).

Try this Workout to strength, align and work the muscles that support your knees.

THE KNEE SUPPORT SERIES

Time: 12 minutes

Equipment needed: Yoga mat & timer.

Intervals: 4 exercises, each performed for 50 seconds, and then 10 seconds to change to the next position. This is a total of 1 minute per exercise. Once you’ve completed the 4th exercise, rotate back to the 1st exercise and start again. Perform a total of 3 rounds, which will take you to 12 minutes. There is no need to rush. Repeat the movements at a speed your comfortable with.

Refer to Video for Instruction

Exercise 1: Line yourself up accurately so the hips, knees and ankles stay aligned throughout. Rise onto the balls of the feet and then lower softly, working to keep your knees secure from wobbling.

Exercise 2: In a perfectly square table top position, hover the knees just off the floor and extend one leg back at a time.

Exercise 3: Lying on your side in a straight line, develope the leg to the celing by drawing a line with the toe to the knee, straightening the leg and then lower back with control. There are 3 rounds, so repeat your weaker side twice.

Exercise 4: On your elbows and keeping your back curved towards the mat, circle your legs like you’re riding a bicycle. Keep your knees parallel to one another as you move.

 

 

 

 

 

 

 

What is BALLET HIIT?

Ballet HIIT is an elegant fitness program which combines High Intensity Interval Training (HIIT) with Classical Ballet Principles. It is challenging but also low impact, building long lean muscles, increase flexibility and create a beautiful balanced body.

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