How to slim knee fat?
Losing knee fat may require an exercise regime that aims at strengthening such knees, general weight loss, and a change in the lifestyle. Here’s how you can work towards reducing fat around the knees: Here’s how you can work towards reducing fat around the knees:
Cardiovascular Exercises: One way to lose weight around your knees involves performing regular exercises such as running, cycling, swimming or vigorous walking, which will burn up body calories thereby leading to thinning of the knees.
Strength Training:
Leg Presses: First, it exercises the muscles at the knee, namely the quadriceps, hamstrings, and glutes that are useful for shaping the muscles around the knees.
Lunges and Squats: It includes walking, jogging, and other exercises that help strengthen thigh and knee muscles besides reducing the fat.
Step-Ups: [Bench or step]’ Run, jump and step up and down with the bench or step to develop your knees, thighs and glutes.
Diet and Hydration: As we pointed out earlier on, try and adhere to a healthy dietary plan that includes foods that are rich in vitamins and minerals such as fruits and vegetables, lean sources of proteins and whole grains. Do not drink too much water as this will only lead to development of water retention around the knees.
Stretching and Flexibility: You may add yoga or Pilates to your exercise regime to help the muscles of your legs become more flexible and thereby help to tone your legs better.
Consistency: You just need to be regular with your exercises and exercise or eat properly so that there is slight improvement every time.
The truth is, however, spot reduction is a pipe dream, so the best way to achieve your goal is by following a comprehensive weight loss program that also includes some form of strength training activity.
Here are more exercises that can help strengthen and slim the area around your knees:Here are more exercises that can help strengthen and slim the area around your knees:
1. Leg Lifts can be done lying down or with the person standing.
How: Either by lying flat on your back or standing, pull one leg towards the buttock thereby contracting the quadriceps. Wait for a few seconds then let it down. This helps to place pressure on the muscles surrounding the knee joint thus building the muscles around the knees.
Reps: 3 go throughs of 12-15 reps for each leg.
2. Glute Bridges
How: Start off on your back with the knees flexed and the feet planted firmly upon the ground. Pull your pelvis upward towards the head, feel the contraction of your glutes & hamstrings muscles. This assist in sweeping the entire leg and the knees to lean muscles.
Reps: Three set of fifteen to twenty repetition.
3. Wall Sits
How: Sit straight on a chair with the back to the wall for `em and arrange the legs such that form a right angle at the knee joint. Maintain this position to make an impact on quadriceps as well as the knee joint.
Hold: 2 reps. 30-60seconds for each rep and do 3 sets.
4. Step-Ups
How: Stair – use a bench or a step and step up on one leg first then follow through with the other leg. It targets the muscles of the legs including the quadriceps, hamstrings as well as the knees.
Reps: To begin with, 3 sets of the number of repetitions per leg must be chosen from 12-15.
5. Side Leg Raises
How: Lie on your side, raise your upper leg perpendicular in a standing position and then you lower it. This Exercise specifically aims at the outer thighs as well as the knee region.
Reps: This exercise is performed in 3 sets and there should be12-15 reps on each side of the body.
6. Calf Raises
How: Start with your feet shoulder-width and then lift your heels off the ground to make you balance on your toes with especial focus on the calves and lower leg muscles. This assists to tone the knee area since other muscles surrounding the region are also exercised.
Reps: Three series of repetitions of each exercise for about 15-20 repetitions.
7. Reverse Lunges
How: Move one step backwards to the side and bend the both knees to form a right angle. This movement also tightens the hamstrings and glutes to help stabilize the knee joint and help develop the quadricep muscle.
Reps: There is 3 sets of 12 reps per leg.
8. Clamshells
How: Lay on the side on the side and bend the knees. With your feet placed together widen your top knee to perform the exercise that indirectly activates the glutes required to stabilize the knee.
Reps: Started off with ordinary bench press, then switched to dumbbell flyes doing 3 sets of 15 reps on each side.
9. Foam Rolling
How: This can be done using a foam roller to apply pressure on the affected area, that is the legs which include the thighs and back of the thighs. This decreases the chances of stiffness and helps the subject use his/ her knees in the right manner.
Duration: They should take a duration of 1-2 minutes per muscle group of the body.
10. Box Jumps
How: Place your foot onto the ground and leap on to a box or step, ensuring that the knees are slightly bent. Unlike this explosively performed movement, it helps in strengthening the legs especially the knees.
Reps: It is recommended that the jumps should be conducted in 3 sets with the amount of 10 jumps in each one of them.
Here are exercises that if utilized will assist in strengthening muscles of the knees while toning your legs in general.