Regardless of whether you workout daily or walk to work your knees will get weak in time. Women are more vulnerable in that area than men. It’s because the estrogen has a negative effect on the ligaments around the knees. In order to prevent knee pain you should regularly do the following exercises:
Posterior leg bend
Find something to lean on (chair, wall, wood etc.) and hold it with your right hand. Transfer the weight to the right leg. Bend the left knee and lift it from the floor. Keep your body tense. Put your leg down in the starting posiition. Do 20 repetitions with one leg, rest for 1 minute and do the same with the other leg.
Lean on the wall with your hands. Step forward with your left leg and keep the right one tense in the back. Mildly bend the left knee to the front without raising the right foot. When your start geeling a mild pain in the right calf stop and stay in that position for 30 seconds. Afterwards move on to the other leg and to the same thing with the other side.
Yoga: Temple pose
Step your feet apart with your toes turned diagonally outwards. Press your palms together in front of you. Take a deep breath and start bending your knees until your thighs become parallel with the floor. Make sure your back is tense. Suck your belly in and stay in that position until you count to 10. Repeat this 3 times.
Lying leg raise
Lie on your back, bend the left knee and stretch out the right leg. Place your hands beside your body. Lift the right leg as high as you can. Hold it for a couple of seconds and then slowly place it on the floor. You have to keep the leg tense the whole time and the palms on the floor. Do 20 repetitions with each leg in turns.
Step forward with your left leg to a lower step and then lift the right leg. Right after that put down the left lef on the floor and the right one agterwards. Repeat this exercise until your count to 30.
Lie on your back with the legs bent in the knees and place your hands on the floor. Tense your butt and torso and lift the hips upwards so that the knees and shoulders become even. Lift your right leg to the front and keep it tense. Stay in that position for a couple of seconds and then return to the starting position. Do the same with the left leg. Do 20 repetitions.