When you have fat knees, you are not in a high-risk situation as you would be with abdominal fat, but you still can become frustrated with your appearance. This especially holds true when you expose your legs to the public at a beach or swimming pool. To thin your knees, you must combine calorie-burning exercises with strength training. By toning the muscles in the neighboring areas, your knees will have a leaner appearance.
Cardio Training
Cardio work increases your caloric expenditure and burns the fat that surrounds your knees. Any type of cardio that boosts your heart rate will do, such as running, fast walking, stair climbing, cycling or rowing. Aim for 45 to 60 minutes of cardio, and do it three or four days a week.
Step-Ups
Step-ups are done with a weight bench, and they target the quadriceps and hamstrings. These muscles are found on the front and back of the thighs, respectively, right above the knees. Stand behind the bench, with your feet hip-width apart and dumbbells held at your sides. Step up onto the bench with your right foot, then bring your left foot up. Slowly step down, leading with your right foot, then step up again, leading with your left foot on the way up and down this time. Repeat and alternate each lead foot until you've done 10 to 12 reps with each foot leading. For an exercise progression, step up with one leg only, and remain standing on the other leg before stepping back down, according to the American Council on Exercise.
Single-Leg Squats
Single-leg squats work your quads, glutes and hamstrings. Stand on your left foot, with your right knee bent and your right foot held up behind you. Slowly bend your left knee, lower yourself down, and try to touch your left toes with your left hand. After pausing briefly, stand up and repeat. Do a set of 10 to 12 reps, then switch legs.
Leg Extensions
Leg extensions isolate the quadriceps and are done on a leg-extension machine. Sit with your lower shins pressed against the padded lever arm and your hands grasping the handles by the seat. In a controlled fashion, lift the lever arm by contracting your quads and raising your feet. Once your knees are just short of locking, slowly lower and repeat for 10 to 12 reps.
Lying Leg Curls
Lying leg curls isolate your hamstrings and are done on a leg-curl machine. Lie face-down, with your hips tight on the bench and your hands grasping the handles near the bottom of the machine. After placing the backs of your legs under the padded lever arm, bend your knees to lift it up. Once your heels are close to your butt, squeeze your hamstrings forcefully, slowly lower your legs, and repeat for 10 to 12 reps.
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