toning the muscles around knee cap - (VMO) without weights - how long till results happen?

Kymmu
Kymmu Posts: 1,650 Member
edited November 14 in Fitness and Exercise
Have any women over 40 had success with the muscles and skin around the top of the knee cap? I am noticing this area is beginning to get slack and am keen to work on it. Any tips would be appreciated!

Replies

  • Kymmu
    Kymmu Posts: 1,650 Member
    Am I the only one with old lady knees?
  • lishie_rebooted
    lishie_rebooted Posts: 2,973 Member
    I had to strengthen my VMO due to PFS syndrome.
    Weights were needed.
  • tomatoey
    tomatoey Posts: 5,446 Member
    39 - Three months of biking with increasing resistance and speed, and daily lying anterior leg raises (2*30, concentrating hard on tensing / using that muscle) have helped strengthen my VMO.

    For stationary cycling, I've done 30-40 mins of intervals - 5 mins warm up, then one minute on (130-150 rpm) and one minute off (90-100 rpm), going up one level of resistance with each interval. Initially I started at L 2-3 the whole time, now I start at L5-6 and work up to 11 and back down.
  • Kymmu
    Kymmu Posts: 1,650 Member
    Thanks for your replies!
This discussion has been closed.

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