Fat around the knees does not cause the same health problems as fat around your waistline, but it can cause a similar amount of frustration. To achieve slim knees, you must do the right type of exercises. The main objective is to lose overall weight and target the muscles above and below the knees. By toning these muscles, you will give your knees a slimmer appearance. Being at home only puts you at a slight disadvantage. As long as you are disciplined, you will achieve favorable results. Certain exercises require you to take advantage of what's right outside your doorstep.
Walking is a basic form of low-impact exercise, but do not be fooled by its simplicity. Walking burns calories and contributes to total-body weight loss. If you want to kick your efforts up a notch, perform intervals and walk up hills. This will increase the workload on the muscles that surround your knees; to do intervals, simply alternate your speed between fast and regular-paced increments.
Indoor and Outdoor Running
If impact is not a concern, choose running instead of walking. Start out with a light jog to get warmed up, then run at a pace that is about a 7 on a scale of 1 to 10 for intensity. Stay at this intensity for at least 30 minutes. In a similar fashion to the walking routine, run uphill to increase the workload, or you also have the option of alternating back and forth between walking and running. If you happen to own a treadmill, perform your walking and running routines from the comfort of your home.
Prisoner squats work the quadriceps and hamstrings found on the front and back of the thighs above the knees. Not only do these help improve the definition of your upper and lower legs; they also raise your heart rate and promote a high caloric expenditure. To begin, stand with your feet slightly wider than shoulder-width apart and interlace your fingers behind your head. Keeping your back straight and abs tight, lower yourself down by bending your knees. Once your thighs parallel the floor, stand back up and repeat 12 to 15 times. Perform four or five sets.
Forward lunges work the quads, hamstrings, glutes and calves all at the same time. To begin, place your hands on your hips and stand with your feet about hip-width apart. Keeping your back straight and abs tight, take a large step forward with your left foot and lower yourself down by bending your knees. Once your front thigh is parallel to the floor and the back knee is right above the floor, stand back up. Move your left foot back to the starting point, repeat with your right leg and continue to alternate back and forth. Perform 12 to 15 reps with each side and do three to four sets.
Plyometric tuck jumps work the muscles above and below the knees and also quickly elevate the heart rate. To begin, stand with your feet about shoulder-width apart and rest your arms at your sides. Lower yourself into a slight squat and jump in the air with all your might. While in the air, tuck your knees into your chest and wrap your arms around your shins. Carefully land on the balls of your feet, bend your knees and jump again. Continue in a fast but controlled motion for 12 to 15 reps and do two to four sets. Plyometrics is advanced, rigorous exercise, best undertaken if you are fit and have a regular routine of aerobic and resistance training.