Knee fat is a problem that many people suffer from. It can be challenging to stay active and healthy if you have knee fat because it puts pressure on the knees and makes movement more difficult. However, there are some things you can do to get rid of this extra weight! In the article below, we will discuss 11 different exercises for knee fat that will help you slim down your legs and keep them looking their best.
5 Reasons Why You Have Knee Fat
Knee fat is common in many people. There are estimated to be over 70% of Americans have knee fat. The following are some of the reasons why you have knee fat and what may help with your condition:
Lack of exercise
Lack of regular physical activity can cause a buildup around the knees from other parts of your body becoming too heavy for the muscles to hold up, making it easier for those fatty deposits to accumulate around the knees.
Insulin resistance
This occurs when insulin does not work properly, which can cause a buildup of fat surrounding your knees if paired with high blood pressure and/or diabetes. Since there are many reasons why you have knee fat, these health conditions should be diagnosed by your doctor for more information on how to manage them and help with your knee fat.
Weight gain
if you put on a lot of weight in general, this can cause excess deposits around the knees due to stress from gravity pulling everything down towards the ground. If you want to get rid of the fatty deposit buildup around your thighs and hips (also known as lipoedema), you will need to lose some weight.
Tight clothing
Tight clothes can cause a buildup of fat around the knees due to compression, which prevents them from being able to flow through your body as needed, causing fatty deposits in different areas. This is not typically something that people think about when trying to get rid of their knee fat.
Sitting too much
Sitting for long periods of time prevents proper circulation, which can cause fat to be stored in certain areas of the body, including your knees. If you are sitting all day at work or school and want to get rid of knee fat quickly, then start standing up whenever possible throughout the day. By getting some exercise and standing up more throughout the day, you will be able to lose knee fat much faster.
Knee pain
Suppose you have arthritis or other conditions that cause your knees to hurt when walking. In that case, it may make exercising difficult or impossible, which can lead to a buildup around the knees from lack of movement as well as weight gain (from lack of exercise).
11 Exercises To Lose Knee Fat
When it comes to losing weight, you have to include exercises that are good for your whole body. These are effective and help increase fat burning in the legs and other areas of your body. So here is a list of eleven knee-related exercises.
1) Squats
Squats are one of the most important exercises to strengthen your hips, thighs, and knees. They not only help in burning belly fat but also strengthens muscle mass around the knee area. You can do squats with or without weights as per convenience. If you want a bigger challenge, then try doing it on a Swiss ball.
Here are the benefits of the squat that you should know:
2) Step-Ups
Step-Ups are also good for losing knee fat. You can do step-ups by stepping up on a platform of the same height as your knees or using stairs at home. Step-Ups help in strengthening lower body muscles and make it easier to burn calories even while walking around the house or office.
See how this exercise works:
3) Lunges
Lunges are another effective exercise for thigh and knee fat. Lunges help in strengthening the muscles around your hips, thighs, hamstrings, and knees. You can make these simple moves by standing with feet shoulder-width apart then taking a large step forward with one leg while keeping back straight. If you feel that it is hard to balance, then you can stretch your arms in front of you for support.
When making lunges, make sure that the knee does not extend beyond the toe and keep the hips facing forward during squats to avoid stress on the knees.
To know what happens to your body if you make lunges more often, watch this:
4) Wall Sits
Wall sits also good for strengthening your thighs and knees. You can do this exercise by simply standing against a wall and then sliding down as low as possible while keeping heels flat on the floor without letting them roll in or out. Hold the position for 30 seconds, rest for 20-30 seconds and repeat five times each day.
Wall sits are effective in strengthening the muscles around knees and thighs, thus helping you burn fat faster.
To learn some tips and benefits about this exercise, see this video:
5) Running
Running is one of the best exercises to lose knee fat. It helps you burn calories and strengthens your muscles and joints around your knees, thus making them stronger. If running is a problem for you, then start with jogging on a flat surface or try cycling, swimming instead.
If possible, make sure that you wear appropriate shoes while exercising to avoid injuries.
Watch this video to learn about the eight amazing benefits of running:
6) Bicycling
Bicycling is a good exercise to lose knee fat. It helps you burn calories and also strengthens muscles around the knees, thighs, and hips, thus making them stronger. If running or jogging is not possible for you, then try bicycling as an alternative option.
Watch this to know about the surprising benefits of bicycling:
7) Jumping Rope
Jumping rope is a great and simple exercise to lose knee fat. It helps in strengthening legs and hips, thus making them strong enough to fight against the weight of your body. You can also do a jumping jack by raising both feet off the floor at a time when you jump or try squat jumps instead where you need to bend knees, keep your back straight and jump as high as possible.
When jumping, make sure that feet are shoulder-width apart with knees slightly bent to avoid stress on the joints. If you feel too much pressure on your calves, do not raise heels off the floor while jumping or step down from a small platform during squats instead of squat jumps.
See the video below for more instructions:
8) High Knee Running
High knee running is an effective exercise to lose excess fat around the knees and thighs. You can try this move by stepping up on one leg at a time while swinging arms in front of you for balance, then extending the other leg behind you as high as possible with toes pointing down. Keep your back straight during high knee running and try to run as fast as possible.
High knee running helps in strengthening the muscles around knees and thighs, thus burning fat faster and making it easier for you to lose weight.
You can also do this exercise by walking on a flat surface while swinging arms along with steps instead of doing high knee running.
To know more about this exercise, check this video:
9) Bridge
The bridge is a great exercise to lose knee fat from the lower body. It helps in strengthening hips, thighs, and knees, thus making them stronger enough to fight against extra weight around your waistline. To start with the bridge pose, lie flat on the back, put your feet hip-width apart, or keep your heels together while keeping arms extended straight alongside the head.
Now push your hips up towards the ceiling by tightening your abdomen and buttock muscles until the body forms a straight line from neck to knees. Ensure that the back is not arched while doing the bridge pose, as it can stress the lower back. Instead, keep it in the neutral position or curve slightly inward. Bridge pose helps you burn calories, thus increasing your metabolism rate so that it becomes easy for you to lose weight.
To see the proper way to do this exercise, watch this video:
10) Walking
Walking is a great exercise to lose knee fat from the lower body. It helps in strengthening hips, thighs, and knees, thus making them stronger enough to fight against extra weight around your waistline. You can also do walking lunges or squats by keeping one leg forward with your back straight then bending the other knee until it touches the floor while you stretch arms in front of you.
When doing walking lunges, keep feet in line with the hips, and the knee should not extend beyond toes while keeping your upper body straight in both lunge positions during walks to avoid stress on knees.
Know more about the amazing benefits of walking by watching the video below:
11) Squats With Resistance Bands
Squats with hip bands are an effective exercise to lose knee fat. To do squats, step on one end of the band, then hold another end in front of you while keeping your feet shoulder-width apart and back straight as much as possible.
Now pull hips towards the floor by bending at knees until thighs become parallel to ground, then push them upward again by contracting gluteal muscles.
When doing squats with hip bands, make sure that the knee does not extend beyond toes and keep the hips facing forward during squats to avoid stress on the knees.
Watch this video to learn how to do this exercise correctly:
Tips On How To Reduce Your Knee Fat
When you have knee fat, a combination of the above reasons why you have knee fat is likely causing it. The following list contains different ways to get rid of this problem:
Exercising
If you are not exercising regularly or when your knees hurt too much, then try walking around at home for five minutes every hour, which can help improve your overall circulation and help you lose knee fat faster.
Lose weight
Losing some weight can be a great way to get rid of this problem, so try cutting out junk food from your diet if possible or at least reduce the amount you eat every day until you reach a healthy body weight. Drinking lots of water throughout the day can be helpful for this problem as well.
Stop wearing tight clothing
wearing clothes that are too tight and also eating a healthy diet with lots of water will help get rid of knee fat much faster than just one or the other alone, so try to tackle both problems at once if possible. If you do not want to change your clothing, then try to sit less and/or stand up more during the day.
Reduce stress
stress can be a major factor in weight gain over time as well as knee fat, so make sure that you are getting enough sleep every night and taking some time throughout your days for relaxation or meditation if possible. By doing this on a regular basis, knee fat will be able to melt away much faster over time.
As you can see, there are many different ways that you can get rid of your knee fat which might be preventing you from exercising regularly. If this is the case for you, then try tackling one problem at a time and focus on making exercise a regular part of your life. By doing this, you will be able to get rid of knee fat much faster than normal and enjoy the benefits of it, such as improved overall health. Try to hire a fitness expert for yourself in order to get rid of your knee fat.
By properly following these forms of exercises, you should be able to get rid of your knee fat much faster than before and enjoy a healthier lifestyle, which can lead to a longer and happier life.
