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Tone a Soft Zone: The Inner Knee Area
by Chris Akard
For some, the inner knee area is more of a problem than for others. I get
many requests for this little area! I do know that just about everyone would
like to have a toned and defined inner knee. After all, it is an area frequently
viewed with the Arizona attire we wear. The inner knee area can become
particularly "flabby" when one has experienced a significant weight
loss. This often results in a loss of tone and consequently leaves a loose area
of skin. Yuck! Well, that's what I hear anyway. The solution is to target the
muscle in this area. Again, the soft area in the inner knee is usually due to a
lack of tone and not necessarily excess body fat. It is, of course, highly
recommended that you address the issue of body fat in your fitness goals.
To fix the inner knee flab we need to train the muscle known as the vastus
medialis. It is the muscle that is adjacent to the patella or knee cap.
Narrow Stance Pulsing Squat
This is a great exercise for home.
With your feet together, try to keep most of your body weight on the inside
and front of your foot. This will help to engage the vastus medialis muscle.
Additionally, you should try to "scrunch" your toes together. This
will further send a stronger neurological message to that vastus materalis
muscle. Now you have the position and you're ready to squat. Keep your movement
in a low and pulsing motion and not locking out your knee. Don't go too fast,
though. Keep it smooth and controlled. Exhale as your body lifts. Your knee
should not go past the point of your toes. Instead, allow the hips to move back
and forth when completing this movement and keep the knees in alignment with the
front of your foot.
Do two to three sets two to three times per week. Perform between 15 and 30
repetitions.
Leg Extension With Rotated Hip
This is a great gym exercise.
Use only one leg at a time. This will allow you to slightly rotate or turn
out your upper leg at the hip. Think of a ballet dancer with the toe pointed.
You will notice that you can see that medial muscle near the knee more clearly.
Remember, it is only a slight turn out to isolate the vastus medialis. Again,
perform this routine in a slow and pulsing motion. Keep your range of motion
small and at the top of the movement.
Do one to two sets of 15 to 30 repetitions. Complete two days per week.
There you have it! One or both of these exercises will cause a significant
increase of muscle tone in the desired area. I think you'll love the difference
it will make in the appearance of your legs. Enjoy those summer clothes!
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