How to lose weight in your knees - getting rid of fatty rolls

Fat deposits in the knee area are one of the main problems faced by women who are overweight. In order to make your legs slender, you first need to lose weight in your knees. This goal can be achieved by taking a comprehensive approach of diet and exercise.

Causes of fat on the knees

Fat deposits in the knee area occur for four reasons:

• unhealthy diet – characterized by consuming large amounts of carbohydrates, foods high in sugar, fried and fatty foods, resulting in excess calories;
• slow functioning of the digestive system - most often occurs with age, but can also occur in young people (accompanied by general weight gain);
• heredity - a similar problem is transmitted mainly through the female line, which is why a person gets better even with a healthy diet;
• sedentary lifestyle - this reason may be associated not only with work, but also with insufficient physical activity.

Regardless of the reasons, it is possible for every person to get rid of knee fat with the necessary effort.

Fat deposits in the knees: causes

Excess fat deposits in the knee area not only put additional stress on the knees, but can also ruin your overall appearance. Sometimes this reason forces a woman to change her wardrobe to a less attractive one.

An interesting fact is that not only obese women suffer from excess fat in the knee area, but also those who are of normal weight. Therefore, the question of how to remove fat from the knees is quite popular.

The 4 most common causes of fat deposits on the knees

1. Disturbances in the functioning of the endocrine system in a woman’s body, especially during pregnancy, lactation, and menopause.
2. Age factor. With age, metabolism slows down, and excess fat deposits on the body increase.
3. Genetic factor. Many women are genetically programmed to store fat in certain places. This is also facilitated by the accumulation of insulin receptors in problem areas, which provokes rapid fat deposition on both the internal and external sides. Many endocrinologists associate fatty deposits on the knees with insufficient growth hormone, which can cause poor lymphatic drainage and poor fat breakdown. This provokes swelling, cellulite and the accumulation of extra pounds.
4. Unbalanced and excessive nutrition, insufficient amount of fluid contributes to the accumulation of fat on the inside.
5. Frequent stress or serious illnesses, which include diabetes and various stages of obesity. In rare cases, the accumulation of small amounts of fat may be due to the use of medications.

What should the diet be like?

A balanced diet is one of the main conditions for normalizing weight. It must be followed even if the formation of fatty deposits in the knee area is caused by other reasons.

Dietary regimen includes:

• minimizing salt intake;
• exclusion from the diet of fried, fatty and smoked foods, carbonated water;
• reducing the volume of portions;
• increasing the frequency of meals;
• eating food no later than three hours before bedtime.

The weight loss diet is based on a balance between protein and vegetable products. The diet should consist of:

• dairy products;
• fresh vegetables and fruits;
• dried fruits

It is recommended to exclude foods containing sugar from your diet. To compensate for the body's need for sweets, you should consume honey.

You cannot use strict diets to lose weight. They give minimal effect and can cause serious harm to the body.

Classic exercises for beautiful knees

The classic workout for eliminating knee fat includes six exercises:

• exercise “Bicycle”;
• squats;
• jump squats;
• lunges;
• climbing to the platform;
• jumping on the pedestal.

The frequency of exercises is determined individually. On average, three sessions per week are enough to get the effect.

Exercise “Bicycle”

This exercise uses all the muscles of the knee joint and also works them further. Despite the load, the muscles feel little tension, so the risk of injury is minimal. The exercise is often prescribed to people undergoing rehabilitation after fractures, sprains, and other injuries of a similar type.

The training is performed according to the following system:

• a supine position is assumed;
• the lower back is pressed to the floor, the arms are thrown behind the head, the shoulders are slightly raised;
• legs rise at an acute angle, knees bend.

Having fulfilled the necessary conditions for taking the correct position, you can proceed to twisting imaginary bicycle pedals. The higher the tempo of rotational movements, the greater the effect the exercise has. This exercise is recommended to be done in the evening.

Squats

One of the most effective exercises when playing sports. It not only eliminates fat from the knees, but also strengthens the muscles and creates relief in the buttocks and thighs. To perform squats correctly, you must:

• stand up straight, place your feet shoulder-width apart and your feet in a parallel position;
• place your palms on your waist or raise them to your head;
• squat down, bending your legs at a right angle, without lowering your pelvis all the way, and then take the starting position.

Deep squats are fraught with injury with minimal effect, so they are not recommended.

The exercise is done in three sets every other day. The number of times in one approach is adjusted individually.

You can learn about what mistakes are made during squats and how to perform the exercise without the risk of injury by watching this video:

Jump Squats

This exercise, unlike classic squats, provides greater load and effect without increasing the risk of injury. The exercise uses legs and arms. Jump squats are performed using the following technique:

• a straight standing position is assumed, the legs are placed wider than the shoulders with the toes slightly turned outward;
• a shallow squat is done;
• A leisurely jump is made from the squat.

At the moment of jumping, the arms are thrown above the head or behind the back. The first option is considered more effective. Jump squats are performed in three sets. The number of times in the approach is regulated independently.

Lunges

This exercise is used to work the gluteal muscles and knee joint. The system for performing lunges is as follows:

• A straight standing position is assumed, feet are set shoulder-width apart;
• a step is taken forward with the leg bent at the knee (the back remains in a straight position);
• after a few seconds, the initial stance is assumed, after which the same actions are performed with the second leg.

Three approaches are performed on each leg. Do not bend your knee at an acute angle, as this creates a risk of injury.

Climbing onto the platform

This exercise is performed using a special sports platform. It is designed to train your knees, buttocks and thighs. Correct execution involves the following system:

• assume a straight standing position next to the platform;
• one foot is placed on the platform at a right angle, and the ascent is made by analogy with stair steps;
• a descent is performed on the same leg, after which similar actions are carried out with the second leg.

When using dumbbells, keep your arms straight along your body. At the initial stage, it is not recommended to use weighting agents.

Jumping on a stand

One of the best exercises for burning calories. Jumping jacks are used to load the gluteal and thigh muscles. To perform the exercise, you will need a special sports bench, or a strong, stable stool with a height of forty centimeters.

Jumps are performed with both legs simultaneously. For balance, at the moment of the push, the arms are waved. After this, a reverse jump is made to the starting position. The exercise is repeated at least ten times. The number of approaches is distributed individually.

You can learn the correct technique for jumping on a stand without the risk of injury to your legs by watching this video:

Home exercises to get rid of knee fat

How quickly you get the desired result depends on their correctness and regularity of execution.

1. Warm up the knee joints. The body is slightly bent, feet shoulder-width apart. Place your palms slightly above your kneecaps. Rotate your knees outward and inward at least 20 times. This exercise will help warm up your muscles and avoid stretch marks.
2. Climbing to an additional surface. This could be a chair, a low bench. The back is straight, one leg is placed on the selected surface, the body weight is transferred to it and the second leg is raised. Once both feet are on the chair, lower your feet to the floor one at a time. Repeat at least 15 times a day on one leg. The additional surface on which you need to stand should not be higher than 75 cm.
3. Extending your legs in front of you. You need to stand on one leg and raise the other in front of you. In this case, the raised leg should be parallel to the floor. Stay in this position for at least 5 seconds.
4. Cycling will also help remove unnecessary fat from your knees. To do this, you can ride a real bicycle or imitate these movements: lie on the floor, raise your legs and rotate them.
5. Squats. An elementary and familiar task requires correct execution. Feet shoulder-width apart; during squats, the angle of bending of the legs is strictly 90°. It is better to do less exercise, but correctly. If it’s hard, then 10 squats will be enough for the first time. If performed regularly, the effect can be expected by those who want to remove fat above the knees and on the inside. You can significantly speed up the result by learning to balance and do squats on one leg.
6. Starting position: sit on the floor, one leg bent at the knee, pressed, the second rises and falls. As soon as the leg gets used to such a load, it is worth using weights. The task can be performed an unlimited number of times, but there should be no sensation of pain. The exercise can be performed standing or sitting.
7. Running on terrain or in place. To get rid of fat on the knees, it is enough to exercise 10-12 minutes a day.
8. One of the most effective means is jumping rope. This type of activity burns a lot of calories. But for people who have problems with the spine or joint diseases, it is better not to use such measures.
9. Climbing up and down the stairs or doing exercises on a stepper in the gym will help remove excess fat above the knees and on the sides. For the first training, 6-8 minutes of exercise is enough. Dancing or using some dance movements as exercises will also give results.

• Starting position: lie on the floor, on your side, with one bent leg in front of the other. At the same time, lower and raise your lower leg. Faster results can be obtained by using a weighting agent. The best place to remove fat is on the side of the knees. Be sure to do at least 2 approaches on each leg.
• Lunges forward and to the sides. This well-known exercise has become universal in the fight against excess weight; it helps to quickly remove fat above and below the knees.

1. The body weight is transferred to the right leg, while the left one is slightly raised to the side above the floor. With a raised leg, perform circular movements in the knee joint. Do at least 3 approaches on each leg.

• The legs are spread as wide as possible, the feet are turned on the inside, the arms are in front of you. In this position, do squats while exhaling and lifting while inhaling. For 1 approach, at least 10-15 such squats.

It is not necessary to torment yourself with heavy physical exercise. In order for your knees to be beautiful and attract the gaze of men, you need to move more.

You just need to use every opportunity to walk or actively relax: brisk walking and cycling will not only help quickly remove fat from the knees, but will also affect the condition of the musculoskeletal system.

This also includes swimming and roller skating.

Moreover, such measures are suitable for those who do not have the time or energy to exercise at home after work.

After a full set of exercises, do a cool-down in the form of stretching to consolidate the results of the exercises that are aimed at getting rid of fat from the knees. For this, 2 exercises will be enough.

1. Stand near the wall at a distance of about 25 cm. Grab your ankle with one hand, and rest against the wall with the other. Raise your leg so that your heel rests on your buttocks. Perform 10-12 swings with a bent leg.
2. Stretching the calf muscles. Stand no closer than 45 cm from the wall, rest your hands on it and try to stretch your whole body. Alternately shift the center of gravity from one leg to the other.

Exercises to strengthen knee ligaments

Strengthening ligaments is necessary to reduce the risk of developing various diseases and prevent injuries. Ligaments are strengthened by adjusting lifestyle, nutrition, and exercise.

The list of exercises used to strengthen ligaments and joints includes:

• alternately raising the legs to the chest with bending the knee in a standing position;
• alternate circular movements of the legs in the air with localization of muscle tension in the knee area in a standing position;
• bending the leg at the knee with the toe moving towards the buttocks in a standing position (it is recommended to lean on the bed or wall while performing);
• alternately stand on one leg with your eyes closed (increases the load on the muscles and improves coordination);
• movement of the feet according to the “back and forth” pattern in a sitting position with legs extended;
• jumping rope.

Some people also use kneeling walking. But doctors’ opinions regarding the benefits of this exercise vary.

To achieve maximum effect, it is recommended to combine exercises to strengthen the ligaments with training to develop the leg muscles.

Exercises for thick knees: an effective complex

Initially, if you want to make your knees thin, you cannot do without this type of activity such as cardio training. By promoting the uniform burning of excess fat throughout the body, they also form beautiful legs, slender and toned. Accordingly, your knees will also look much more attractive. Great helpers for beautiful legs are running and jumping rope. In addition, it is important to include in your program training complexes aimed directly at the formation of beautiful and sharp knees. Let's consider what exercises should be used in this case.

Exercise 1

Sit on the edge of a chair with your feet flat on the floor. Slowly straighten one leg while pointing your toes forward. Repeat for each leg 50 times.

Exercise 2

Stand up, bend your legs slightly at the knees and rest your hands on them. Raise your right leg on your toes and make 15-20 rotations in each direction . Do the same for the left one.

Exercise 3

Stand straight at the support, spread your legs wide and bend them slightly at the knees. Raise your right leg onto your toes. Make 15-20 rotations in each direction . Repeat the same for the second leg.

Exercise 4

You need to stand on your toes and for five minutes , while accelerating your walking pace.

Exercise 5

Stand up straight, lean against some support. Rise up onto your toes with one foot, then do the same with the other. Repeat 15-20 times in total.

Exercise 6

Stand up straight, keep your back straight. Grab some support and lift your right leg so that it forms a right angle with your torso. Stay in this position and bend your knee 15-20 times. For the second leg we do the same.

Exercise 7

Lie on your back with your feet together. Try not to move your feet. Smoothly bring and spread your knees. Repeat at least 15 times.

Exercise 8

Stand up straight, keep your back straight. Place your hands on your belt and place your feet together. Including your toes and heels in the work, smoothly spread your legs to the sides. Repeat 40-50 times. If possible, this exercise can be done on a special simulator.

Exercise 9

Stand up, straighten your back, place your arms along your body. Bend your right leg at the knee and smoothly lift it towards your stomach. If necessary, you can help yourself a little with your hands. For the second leg we repeat the same thing. In total, do 15-20 times for each leg .

Exercise 10

Lie on your back, take your arms back and clasp them above your head. You can also simply lay them along your body. Bend your legs and spread them slightly wider than shoulder-width apart. Alternately bring your knees together and apart. Do this at least 50 times.

You also need to supplement the program with exercises that are aimed at working out the lower body as a whole. These are all types of squats and lunges, climbs and so on. If you work out in the gym, you can effectively use a stepper to work out your knees, as well as a machine designed to bring your legs in and out.

By regularly performing exercises and combining them with other measures, you can soon notice changes for the better, namely slender, beautiful and sharp knees, which you are not ashamed to show off by wearing a daring mini skirt.

Exercise bike

An exercise bike is a cardio machine designed to burn a lot of calories. This device is recommended if you have fat deposits on the legs, stomach and back. There are two types of exercise bikes: vertical and horizontal.

For weight loss, the first option is recommended, since it has a complex effect on the muscles of the legs, abs and back. The recumbent exercise bike is designed exclusively for working out the leg muscles.

It is recommended to use this machine daily, combining it with strength training. The duration of the lesson should be about an hour. Before using an exercise bike, you must:

• check the condition of the ligaments and knee joints in the hospital (an exercise bike is contraindicated for people with sore legs);
• adjust the simulator (if the seat height does not allow full extension of the legs, there is a risk of injury);
• Consult your doctor individually about admission to cardio training.

By combining exercise on an exercise bike with a balanced diet, you can lose 3 kilograms of body fat.

Swimming

Swimming is one of the most useful exercises for working out almost all muscles and losing weight. This sport is the safest for health and also helps strengthen the cardiovascular system.

Swimming makes the muscles elastic, so they can withstand high loads. To increase your metabolism and burn a lot of calories, you need to exercise intensely in the pool. A fat-burning workout involves swimming at high speed with short rest breaks.

Regular water aerobics classes will also help you get rid of fat deposits. Weight loss will occur gradually, so you need to attend classes for at least a year.

Wraps

Wraps are a way to lose weight in your knees with minimal physical activity. They can be performed independently at home. To carry out wraps, you will need cling film and special compounds. This technique is performed according to the following scheme:

• a special composition is applied to the area with fatty deposits, which you can buy at the pharmacy (from seaweed, blue clay or honey-mustard mixture);
• legs are wrapped in cling film (if it is not available, you can use a woolen scarf);
• You need to walk with the compress for 40 minutes, then remove it.

After this period, you need to take a sitting position and spend about half an hour in it. The wrapping procedure is completed by applying moisturizing cream to the feet.

Fat deposits in the knees not only spoil the figure, but also act as a cause for the development of various diseases. To lose weight in your knees, it is enough to use a complex that combines a balanced diet and physical activity. But to maintain the effect, you should adhere to a healthy lifestyle on a regular basis.

Massage as a remedy for knee fat

Before you use massage to get rid of fat on your knees, you need to study several features of this method. These tips will also be useful for those who want to learn how to remove fat above the knees.

• With the help of massage, you can get rid of fat on the sides of the knees, on the inside, above and below the knees.
• It can be used either at home or use the services of a professional with a course of lymphatic drainage massage, focusing on the knees. If you do the massage yourself, it may take longer.
• Before the massage itself, lie on your back, raise your legs up for 1-2 minutes, bend and straighten them. After this, proceed to the procedure itself. Using smooth movements, begin to knead the desired areas, lightly tap your fingers on your knee. You can also get the effect after using a shower with massage jets of varying intensity. Massage and showers should be used with caution in areas where lymph nodes are located.
• You can enhance the result by using special essential oils for anti-cellulite massage and maintaining skin elasticity. It is better if it is lavender, juniper, grapefruit, lemon, orange or tangerine oil. Additionally, you can purchase special mittens that have a ribbed surface. These products normalize blood circulation and help quickly get rid of subcutaneous fat.
• For the beauty and slimness of your knees, regular home exercises are important - 2 times every day, before bed and after sleep.

An integrated approach is important for effectiveness, so along with exercises and massage it is better to use additional measures: adjust nutrition and apply masks to problem areas.