Exercise is beneficial for reduction of body fat, which helps reduce pockets of unsightly fat on your knees and elsewhere on your body. Knee exercises will not only help get rid of excess fat and skin and chubby knees but increase your joint balance, strength and flexibility. Start with five to 15 reps of each exercise, gradually adding repetitions as your knees and endurance grow stronger.
Stairclimbing
Climb stairs or steps to help strengthen your knee joints and reduce pockets of fat above the knee joint. Climbing stairs focuses on your hips and thighs and at the point where your quadriceps muscles connect to the upper portion of your knee joint. Climb stairs at home with a small bench, your stairway, with an aerobic step, or outside at your curb. Balance your body weight on the balls of your feet. Repeat until you feel the burn in the muscles just above your knee joint.
Squats
Squats force your knee to bend. Bending, squatting and stepping movements in the knee exercise the knee joint and surrounding muscles and areas. Squatting exercises help tone the thighs and buttocks and create repetitious movement of the knee so that you can blast fat from above the knee joint in a relatively short period. Stand with your feet slightly wider than shoulder-distance apart and then squat down, pressing back with your buttocks as if you're sitting down in a chair. Lower your torso until your thighs are perpendicular to the floor, taking care that your knees don't extend past your toes. Hold the position for a moment and then lift yourself back to your starting position.
Rear Lunges
Rear lunges focus your exercise efforts directly on the knee as you lower and raise your body during a lunge sequence. Lunging steps behind you can be done with or without weights to help trim and tone your knees. To start, perform rear lunges without weights. The more advanced can place a weighted or non-weighted barbell across their shoulders. Stand with your feet together and stomach pulled in. Take a large step behind you with your right foot. Drop your body toward the floor until your left thigh is parallel with the floor. Push yourself upright with the heel of your left foot and press upward with the ball of your right foot. Repeat five to 10 times and then switch sides.
Knee Extensions
Knee extensions can be done on a knee extension machine or at home using ankle weights or no weights at all. At the gym, sit in the machine with low weight to start. Arrange the seat for your height. Press your ankles forward against the pad so that your lower legs are lifted and your knees are almost straight. Don't lock your knees at the top, but keep your knees soft. Slowly lower, feeling the tension just above your knees just where you're working to decrease fat pockets. Repeat 10 to 15 times.
Member Comments