Some parts of our body are really stubborn in terms of losing weight. And in this post, I’ll discuss one of these annoying areas and show you how to get rid of knee fat effectively.
The problem with knee fat is that this subcutaneous fat is harder to lose. Your body stores it in case of an emergency. And each body makes these storages in different places. Some people have fat on tummy, others on thighs or calves, some others – on arms. This also means that if you are prone to gain weight in those areas, it might be one of the last places you notice the loss.
Sometimes hormonal issues are responsible for storing extra weight on particular spots. In females, estrogen can be the reason of your thick legs and thighs. If you are struggling with thigh fat, you can check my post “How to get rid of saddlebags” for solutions.
What else can contribute to knee fat? A sedentary lifestyle. If you spend a lot of time sitting in front of your computer, you are more likely to have fat around your knees. It happens because you don’t use your muscles in this area and your blood circulation can be also poor.
Your diet also plays a huge role. If you want to get rid of knee fat, you should pay attention to what you eat and how many calories you consume. Only when you are in a calorie deficit, you can start losing weight from your body, knees included.
Now it’s time to share with you my favorite tips on how to get rid of knee fat:
As it was already mentioned, a sedentary lifestyle can cause you to gain fat, especially around areas with poor blood circulation – like thighs and knees. So sitting down for many hours increase your risk of accumulating excess fat in these areas.
So, in order to get rid of knee fat, you have to increase your daily activity. But going to a gym once a day is not enough if you spend the rest of the day sitting. The activity should be spread evenly (at least, you have to aim for that).
It’s a good idea to have many breaks during your work, when you can go for a walk and do a little workout/stretching. If you work from home, you can invest in a standing desk or a treadmill/bicycle so you can move your legs while working on a computer.
Try to incorporate cardio sessions into your daily routine. To get rid of knee fat, you want to add more walking, running or spinning. Those exercises are great for toning and slimming down your legs. HIIT (High-intensity interval training) exercises that target legs are also a great option. They took very little time (around 15-20 minutes) but help to burn fat effectively as well as toning thighs and knees.
Try these exercises
In order to get rid of knee fat, you can try different exercises that tone muscles around this area. Toned knees come from strong quadriceps, hamstrings and calf muscles. So it’s a good idea to perform complex leg exercises that work the major thigh and calf muscles. It will make your knees look slim and tight. But you should be careful when doing such exercises as the knee is the largest joint in the body and it can be injured easily without proper preparation and correct technique. Always do a good warm-up before starting any workout.
Lower-body strength training is the best way to get rid of knee fat and make your legs look better. You can use different workouts and opt for any equipment available to you – resistance bands, kettlebells, dumbbells etc. You can also use your body weight to perform most of the workouts. And here are the best exercises I recommend you to try:
1. Jumping rope
One of the best exercises that can help to get rid of knee fat is jumping rope. It’s not only fun but also really good for toning knees and calves. But you should be careful and jump correctly in order to avoid knee joints. Find a place that has a soft flooring – preferably a rubber surface.
Don’t forget about stretching and warming-up. And start small – just a few minutes of soft slow jumps is a good way to go. Eventually, you will increase speed and repetitions. It’s important that you bend your legs while you do this to lessen the impact on your joints. Try to spend at least 10-15 minutes on this exercise if you want to see great results.
2. Bicycle training
Bicycle training is also a great exercise for those who want to get rid of knee fat. It helps to tone your legs and burn extra fat. Specialists recommend to maintain an average speed and sit down on the bike for as long as you can manage. Your body has to be straight and you shouldn’t lean forward when training with a bicycle.
While cycling, your thighs and knees should begin to burn. I would recommend you not to use much resistance because it can make your legs bulky, and you probably don’t want such results. So focus on speed and time.
Riding a bike is a good cardiovascular exercise that is beneficial for your heart and overall health. So if you have a bike or can afford buying a spin bike for home, you should definitely add this activity to your fitness routine.
Lunges are classic exercises that make your leg look slimmer and toned. They help to get rid of banana rolls fat, but also to tone thighs and knees. Basically, in this exercise one leg is positioned forward with knee bent and foot flat on the ground while the other leg is positioned behind. While performing such moves, you strengthen your hamstrings, quads and glutes.
This is also a complex movement so it will allow you to burn a lot of calories. You can use your body weight for this or use a couple of dumbbells/kettlebells.
4. Climbing up the stairs
It is a good way to improve your leg shape and get rid of knee fat. If you work or live in a place with stairs, this is the exercise to try. Start slowly with just regular walking, but when you are comfortable with the climb you can run up and down the stairs. Some gyms also have a stair machine that allows you to train your legs as well. This exercise is really good for toning legs and slimming your knee area.
5. Strength training / Tabata
Different strength workouts are very good for your legs. In order to get rid of knee fat, you can try to go further and try a Tabata protocol. This is not a specific exercise, but a format where you can perform practically any exercise you like but during a certain period of time. You should do 20 seconds all-out intensity exercise followed by 10 seconds of rest. Aim for 7-8 rounds.
The main thing is to work extra hard for a short interval, then do easy work/or rest for a short interval. But the exercises can be different: jumps, squats, sprinting etc. This method is extremely helpful in melting body fat, so you should definitely give it a try.
Workout to try:
Use a foam roller
We all know that you can’t burn fat in a particular area only. Usually, you lose weight from the whole body evenly. But sometimes small tricks can help you achieve significant results in the most stubborn areas – like thighs and knees. One of the tricks is to improve blood circulation. If you want to get rid of knee fat, make sure you are staying active, move your legs and make a massage.
Many women also hold water in the tissues, especially in legs. It can happen due to hormonal imbalance, wrong diet or health problems. But this can be one of the reasons why your knees look fat – it is not only fat, but also water retention. To get rid of this, you can use massage and foam rolling.
Foam rolling is a great tool for improving blood circulation. The idea behind this is that with good blood circulation, you can lose weight as well as tighten the skin. It’s also beneficial for releasing muscle tension that you can feel after working out. For muscles at their fat-burning peak, you need to keep them functioning at their best, which means you need good circulation, something a foam roller will fix.
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