Suggestions For Exercises For A Wide Rear
Here are a few ideas in no special order. Water aerobics or swimming. Walking if your legs can handle it...just go farther and farther on your walks. Bike riding...If your knees can handle it. Again, start slowly and build yourself up. We get these questions all the time on this board. If someone has a change, they should ask a physical therapist to see if there is something other than the above that can work...
Hi! Have you had your surgery yet?
I waited 6 weeks post op for the doctor's approval to start going to the gym.
I had the same issues as you in the beginning. I used free weights at the bench. Sitting on the bench was easier for me. I did leg lifts from there and started with 5 mins on the treadmill at a speed of one. I worked my way up a little at a time. Now... after total knee replacement of my right knee and a loss of 135-140 I can walk up to 2.5 speed and I hope to go even faster after I have my left knee replaced.
I hired a personal trainer to help me work on my target areas and he helped me a lot. Then when I was able to fit on the machines then I was able to advance even more.
You could check with the surgical team at the hospital where you go and see if they have an exercise physiologist who can give you advice on what to do as well. We had an exercise program with our hosptial and she was wonderful with helpful advice about what to do when the knees fight back :)
Even baby steps still moves you forward!
Marcia
I waited 6 weeks post op for the doctor's approval to start going to the gym.
I had the same issues as you in the beginning. I used free weights at the bench. Sitting on the bench was easier for me. I did leg lifts from there and started with 5 mins on the treadmill at a speed of one. I worked my way up a little at a time. Now... after total knee replacement of my right knee and a loss of 135-140 I can walk up to 2.5 speed and I hope to go even faster after I have my left knee replaced.
I hired a personal trainer to help me work on my target areas and he helped me a lot. Then when I was able to fit on the machines then I was able to advance even more.
You could check with the surgical team at the hospital where you go and see if they have an exercise physiologist who can give you advice on what to do as well. We had an exercise program with our hosptial and she was wonderful with helpful advice about what to do when the knees fight back :)
Even baby steps still moves you forward!
Marcia
Unfortunately, most of what can help tone that area is hard on the knees. I have arthritis in both knees too. I began walking on a treadmill and progressed to jogging. My orthopedic doctor told me there was no way I'd do more damage if I wanted to run, so I run. My arthritis is now 100% better--I rarely have pain in my knees.
I don't know how bad your situation is, but if you are allowed to push past the pain, you may actually be able to do exercises that are harder on your knees at some point.
Some exercises to consider:
Squats (hard on the knees)
Walking/Jogging/Running
Swimming
Yoga
Elliptical (not too hard on the knees)
Floor exercises (these are not hard on the knees and very effective for the outer hips, thighs and buttocks)
Leg lifts-lay on your side and lift your leg up in down with it straight, and they with your leg extended in front of you-progress to doing this with ankle weights (be careful though, ankle weights will put pressure on the knees). Progress to 3 sets of 20.
Lay on your back. Bend your knees and lift your butt off the floor pushing your pelvis as high as it will go (keep your shoulders/head on the floor)--hold for 3 seconds then lower butt back to the floor, but don't go all the way to the floor. Progress to doing this with a dumbell laid over your lower abs. Progress to 3 sets of 20.
Best to you as you begin your exercise plan! Hang in there and listen to your body. Make sure your doctor approves of your plan before you start it.
Kim
I don't know how bad your situation is, but if you are allowed to push past the pain, you may actually be able to do exercises that are harder on your knees at some point.
Some exercises to consider:
Squats (hard on the knees)
Walking/Jogging/Running
Swimming
Yoga
Elliptical (not too hard on the knees)
Floor exercises (these are not hard on the knees and very effective for the outer hips, thighs and buttocks)
Leg lifts-lay on your side and lift your leg up in down with it straight, and they with your leg extended in front of you-progress to doing this with ankle weights (be careful though, ankle weights will put pressure on the knees). Progress to 3 sets of 20.
Lay on your back. Bend your knees and lift your butt off the floor pushing your pelvis as high as it will go (keep your shoulders/head on the floor)--hold for 3 seconds then lower butt back to the floor, but don't go all the way to the floor. Progress to doing this with a dumbell laid over your lower abs. Progress to 3 sets of 20.
Best to you as you begin your exercise plan! Hang in there and listen to your body. Make sure your doctor approves of your plan before you start it.
Kim
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