As well as getting a toned set of legs, when you’re working on your lower body section you’ll want to sculpt a pair of killer knees. And while there are already tons of known exercises for the former, the latter is still not that exposed to mainstream fitness aficionados.
Just how do you get rid of fat around your knees? Today, I’ll show you that it is indeed achievable and, what’s more, it can be done right from your own home.
Here’s some home exercises that you can rely on if you want to get those ideal knees, without taking too much of your time.
1. Jumping rope
One great way to remove fat above your knees is by jumping rope. While this is beneficial to your knees, you must also be aware of your performance as jumping incorrectly could lead to hurting your knee joints. Find an area that has a soft flooring; if possible, a rubber surface is recommended.
On the other hand, find a technique that you’re comfortable with. Concentrate on taking small jumps as much as possible. It’s important that you bend your legs while you do this to lessen the impact on your joints. Try to spend 10 minutes on this exercise.
2. Bicycle training
Ideal for filling up to an hour a day, bicycle training is also fundamental for getting rid of fat around your knees. Try to maintain an average speed – repeated slowing down or speeding up may affect your joints. Your body has to be straight and you shouldn’t lean forward when training with a bicycle.
To get effective fat-reducing results, try not to sit down on the bike for as long as you can manage. Turn the resistance up so your knees are challenged to pedal. Your thighs should begin to burn. Once you hit your limit, you may sit down and pedal slowly until you regain your strength.
To ensure that your knee fat is hit when you’re squatting, your knees should be wide apart and facing forwards. Go down slowly as you breathe out then up at the same speed as you begin breathing in. Start with 15 squats. Aim to get up to 100 per day to see some visible changes.
Lunges are considered to be one of the best exercises if you want to build muscle groups in your knee joint area, along with your quads and hamstrings. Knees can gain fat, especially when you don’t engage in physical activity. Lunging is the best way for you to start not only lessening that unwanted fat but, ultimately, to strengthen your knees.
Evidently, the easiest of the bunch is by simply getting a massage. Use an anti-cellulite cream and rub into your knees – on top of whichever fat-burning activity you choose, this should boost the effects.
Along with exercises that should burn calories and tone muscles on your knee area effectively, eating a healthy, low calorie diet is also paramount. Include fresh produce, whole grains, lean protein, and low- to non-fat dairy. In addition, drink eight to 10 glasses of water daily so your body is properly hydrated.