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Aug 25, 2020 · The trick with targeting stubborn fat is to lower your total body fat and then add in exercises for your knee area. By lowering your total body fat you’ll then be able to tone up these stubborn areas with lean muscle.
- Overview
- Maintain a calorie defici
- Go for daily walk
- Start runnin
- Ride a bik
- Jump rop
- Try lunge
- Start squattin
- Perform step up
- Consider cryolipolysi
For as many reasons as you might want to lose knee fat, there are just as many benefits: improved mobility, increased general health, and achieving a certain body aesthetic, just to name a few. But what exercises and lifestyle changes work best for getting rid of knee fat, and what if you want fast results? Don't worry—we’ve compiled a list of lifestyle changes, leg exercises, and even procedures that can help you lose unwanted knee fat and meet your personal goals—no gym membership required!
Running, cycling, jumping rope, and doing lunges and squats are all great ways to lose knee fat and tone your legs.
Eat fewer calories than you burn every day to lose weight overall. Replace high-calorie foods with healthy low-calorie ones.
For immediate results, talk to a cosmetic surgeon about fat freezing or liposuction.
Lose body fat by eating fewer calories than you burn.
Since you can’t specifically target knee fat, reducing overall body fat is a good method to also reduce fat around your knees, and that is usually attained through nutrition. To maintain a calorie deficit, you can either consume fewer calories than you normally would or increase activity and exercise to burn more calories.
Replace foods that are high in calories and low in nutritional value with healthier options.
For example, if you’re craving a sweet treat like a chocolate ice cream bar, try eating some reduced-fat flavored yogurt instead, which is lower in calories and better for your body.
Swap high-calorie foods for low-calorie foods to lower your calorie intake without changing the types of food you eat. Reach for a diet soda instead of a full-calorie one, or choose baked or fat-free potato chips instead of regular fried ones.
Cut portion sizes and eat smaller meals if you don’t want to make any adjustments to the foods you enjoy.
Going for a walk at a moderate-to-brisk pace can help you lose body fat.
If you’re looking to maintain a calorie deficit but don’t want to change your diet, incorporating walking into your daily routine can help burn excess calories. Just 30 minutes of brisk walking a day can burn up to 150 calories, making it a great exercise for general fat loss without having to go to a gym.
Running is another aerobic exercise that can decrease overall body fat.
It is a more intense activity that works your legs a bit harder than walking, which may be beneficial for increased fat loss in the legs and knees. Going for a run at a pace of 5mph can burn 600 calories in one hour!
Going for a bike ride can work your legs and burn body fat.
One hour of biking at a moderate speed can burn nearly 300 calories.
If you experience any leg or knee pain, biking can be a great alternative to walking and running since it places less pressure on your knees and joints.
If your leg or knee pain causes you to have issues with balance, then walking may be a more suitable option than riding a bike, since poor balance could lead to injury.
Jumping rope can help you lose fat and tone muscles.
You can’t spot reduce knee fat, but you can strengthen your leg muscles to achieve a more toned look that reduces the appearance of knee fat. Jumping rope combines the weight loss benefits of cardio with the muscle toning power of strength training exercises. Plus, once you’ve purchased a jump rope, this is another free exercise that you can perform virtually anywhere that has enough overhead space!
Performing lunges can strengthen the muscles in your legs.
Over time, strengthening your leg muscles will create a more toned appearance that can include a decrease in leg and knee fat.
To do a lunge, stand with your feet shoulder-length apart. You can place your hands on your hips or hold them together in front of you.
Step about 2 feet forward with one foot. Keep your upper body upright and bend both knees so there is a 90° bend in your front leg.
Engage your leg muscles to push your body back to its starting position. Repeat with the other leg.
For added intensity and strength training, hold a weight or dumbbell in each hand as you perform the squat. Let the weights hang heavy in your hands and keep your arms on either side of your body.
Doing squats can tone your quadriceps and calves.
Since these muscle groups are above and below your knees, respectively, toning them with strength training is a great way to reduce the appearance of leg and knee fat.
To perform a squat, begin with both feet shoulder-width apart. Place your hands at your sides or hold them together in front of you.
Bend your knees at a 90° angle as if you were sitting down in a chair. Keep your back straight and be sure to not let your knees bend in front of your ankles.
Step-ups are an exercise you can perform at home to improve muscle tone.
This one-leg strength-building exercise can improve balance and strengthen your quadriceps and calves, making it a great way to reduce the appearance of knee fat and tone your legs.
To do a step up, begin by finding a stair, step stool, or another object you can use to step on. Be sure your space is clear from any obstacles or movement so you won't fall or lose your balance.
Keep your hands on your hips for balance and step onto the stair. Place your weight on your front foot and push through. You should feel your back foot lift off the ground.
If your fat does not respond to diet or exercise, consider freezing it away.
Cryolipolysis is a non-invasive fat freezing procedure that uses cold temperatures to destroy fat cells in stubborn fat deposits.
Since cryolipolysis is only recommended for people in good health who want to spot reduce fat, it’s an ideal option for specifically targeting knee fat.
Find a plastic or cosmetic surgeon in your area to learn more about cryolipolysis procedures. Research shows that it takes multiple sessions over the course of two months to see a dramatic improvement in fat reduction.
- Kristeen Cherney
- Lose weight in general. Losing weight is one of the keys to more shapely legs and may even help prevent or relieve knee pain. This not only includes practicing a combination of cardiovascular and strength-training exercises, but also eating a healthy diet.
- Run or jog. Both running and jogging are great for burning calories. They also work your legs a bit harder compared to walking and may help strengthen the front area around your knees.
- Ride a bike. Riding a bike is considered a cardiovascular exercise that’s good for your heart and overall endurance, but its emphasis on the use of your legs also provides great toning potential.
- Lunges. Lunges target the front muscles in your legs, better known as your quadriceps. When you strengthen and tone these muscles, this can tighten your entire legs over time, including the knee area and the glutes.
- Walking. Walking is a low-impact exercise that you can do anywhere. Start by walking for 20-30 minutes a day at a relatively slow pace—you can pick up the pace as you get more accustomed to the activity.
- Water aerobics. Try water aerobics to burn calories and boost your range of motion. You don't have to be a great swimmer to do water aerobics and you'll get some of the same benefits as you would from aerobics in a gym.
- Swimming. Go swimming for a low-impact full-body workout. If you're a decent swimmer and have a pool nearby, why not swim laps? Swimming is about as low-impact as you can get and the various kicks put your knees through their full range of motion.
- Cycling. Get your knees moving on a stationary bicycle. The nice thing about cycling is that it takes your knee through a full range of motion.
- Forward lunge: Forward lunges require good balance and core strength. To improve your stability when lunging, step forward following your leg’s natural position rather than placing it closer to your midline.
- Lunge jump: Lunge jumps are a dynamic lunge variation that tones up muscles and burns excess calories at the same time, so this could be a great option for tackling the fat around your knees.
- Curtsy Lunge: When performing this variation, it is important to step back at a 45-degree angle and sink back into your glutes, getting your hips behind you to ensure you don’t hurt your knees and compromise your stability.
- Squat with knee-up: Standing on one leg requires good balance and stability, which you can easily achieve by activating your core and performing the movements slowly.
Dec 4, 2022 · You can have fat removed from your knees through less invasive non-surgical methods, or through a surgical procedure. The three different options are: Cryolipolysis
Lunges are a simple exercise that can help you lose knee fat. For a lunge to work, your form has to be correct. The correct form for a forward lunge is: Stand up straight with your feet hip-width apart. Take a step forward with your left leg, shifting your weight so your heel hits the floor first.
