Fat accumulation around the knees is difficult to shed without losing weight around your entire body. Along with aerobic exercise, several exercises exist that may help you reduce bulging fat around your kneecaps. Thigh and leg exercises will help tone your entire leg while consistent aerobic exercises will help fight fat on all areas of your body.
Lunges
To perform a lunge, you may grasp a dumbbell in each hand to increase muscular strength in your legs. Stand with your feet shoulder-width apart with your back straight, abdominal muscles tight and looking straight ahead. Step out with one foot, approximately 2 feet in distance in front of you, and bend with both knees until both legs form a 90-degree angle. Do not allow your hind knee to touch the floor and do not allow your front knee to go out farther than your toes. Hold this position for one count and return to the original position. Now step out with your opposite foot and perform the same action. Perform ten lunges with each foot for three total sets.
Squats
Stand with your feet hip-width apart with your back straight and your abdominal muscles tight. Looking forward, bend at your knees and force your buttocks out behind you. Continue squatting until your thighs are almost parallel to the ground. Hold this position for one count before returning to your original position. To create an advanced version of this exercise, hold a barbell behind your head and rest it on your shoulders or hold a dumbbell in each hand at shoulder height. Perform three sets of 10 repetitions.
Leg Extensions
Perform leg extensions on a leg extension machine at a local fitness facility or perform this exercise with a dumbbell at home. To perform a dumbbell leg extension, sit on the edge of a chair with your knees bent, back straight and abdominal muscles tight. Hold the dumbbell between your feet with a firm grip. Slowly raise your bent knees straight up into the air and straighten your legs out in front of you. Slowly bend at the knees to return to the original position. Perform three sets of 10 repetitions of this exercise.
Aerobic Exercise
One of the most effective methods of losing weight anywhere on your body is through aerobic exercise. It is difficult to restrict fat loss to one particular area of your body. However, with aerobic exercise, you will lose body fat around your entire body and ultimately lose weight in your problem area. To help reduce body fat and burn excess calories, perform 30 minutes of aerobic exercise daily. Examples of aerobic exercise include jumping rope, brisk walking, jogging, swimming and bicycling. (See Reference 1)
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