Fat knees don't have the same impact on the body as a fat stomach, but they can be an issue. The type of fat found at the knees is called subcutaneous. The best way to melt it is with cardiovascular exercise and weight training for the muscles that surround the knee. By working these muscles, you improve your tone and give your knees a leaner look.
Running
Running burns calories, causing knee flexion and extension. Flexion takes place when you bend your knee; extension takes place when you straighten it. The more movement, the more calories burned. Running outside and on a treadmill are equally effective. To keep the impact down, walk briskly instead of running. In either case, make sure to exercise long enough. The American College of Sports Medicine recommends 60 to 90 minutes of physical activity performed five days a week for weight loss. Follow this guideline with any form of cardio.
Indoor Cycling
You operate a stationary bike from a seated, upright position. Indoor cycling is low-impact. It burns calories and works the quadriceps, hamstrings and calves found above and below the knees. If you want a challenge, attend indoor cycling classes. During a class, an instructor guides you through an interval workout that involves fast and slow speeds, and high and low resistance.
Stair Climbing
Stair climbing is another form of low-impact exercise, performed on a stair climber. This machine has a revolving staircase that you continually walk on throughout your workout. The console has a speed adjustment to make your workouts more challenging. When you walk up stairs, you consistently bend your knees and work the muscles in your thighs and lower legs while you burn calories. To increase the emphasis on your muscles, step up every two steps instead of one.
Forward Lunges
Forward lunges work the quads, hamstrings and glutes at the same time to quickly elevate your heart rate. Place your hands on your hips and stand with your feet together. Keeping your abs tight and back straight, take a long forward step with your right foot and lower yourself down by bending your knees. Once your right thigh parallels the floor, stand back up, bring your feet back together and repeat with your left foot. Alternate back and forth in a controlled motion. To increase the resistance, hold dumbbells at your sides, the American Council on Exercise says.
Leg Extension
Leg extensions are performed on a leg extension machine. This exercise primarily targets the quadriceps right above the knee. After sitting on the seat, slip your feet under the padded lever arm, lean back on the backrest and grasp the handles by your sides. Steadily lift the lever arm until your knees are just short of lockout. Contract your quads forcefully at this point for a full second. Slowly lower the lever arm back down and repeat, says ExRx.
Leg Curls
Leg curls do the complete opposite of leg extensions. They target the hamstrings on the back of the thighs. These are performed on the lying leg curl machine. Lie face-down on the bench and hook your lower legs under the padded support bar. Grab ahold of the handles down by the bottom of the machine for stability and bend your knees to lift the bar. Your goal is to get your heels close to your buttocks. Once you have gone as far as possible, hold for a second. Slowly lower the bar and repeat.
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