If you have problems with developing excess fat around your knees, you will benefit from a regimen of aerobic exercise, dietary changes and several strengthening exercises that target your lower body. Aerobic exercise and a change in diet will help you lose fat all around your body and will not only pinpoint your problem areas. Strive to perform aerobic activity daily and limit your caloric intake to help you achieve and maintain a healthy body weight.
Aerobic Exercise
Aerobic exercise is essential whenever you need to lose fat from any area of your body, including your knees. Many activities qualify as aerobic exercise, including walking, jogging, running, swimming, hiking and bicycling. Choose several forms of aerobic activity that you enjoy and commit to performing this activity at least 150 minutes a week. The more intense the activity, the more calories you will burn, which ultimately leads to a higher weight loss.
Lower Body Strengthening
Several exercises that work the major muscle groups of your legs also help strengthen and tone the muscles surrounding your knees. For example, squats and lunges target your quadriceps, hamstrings, glutes and hips, but they also help strengthen the muscles surrounding your knees. Perform lunges and squats while holding hand weights or with a barbell across your lower shoulders for increased resistance and better muscle development. Complete two to three sets of 10 to 15 repetitions of each exercise.
Strengthening Knees
Specific knee-strengthening exercises are in forms of physical therapy to build the muscles surrounding your knees. Static exercises that require little movement other than squeezing certain muscles are a beneficial form of knee-strengthening exercise. Sit on the edge of a chair with your back straight, knees bent at a 45 degree angle with the backs of your angled heels touching the floor. Press your heel as hard as you can into the floor until you feel your hamstrings tighten. Hold this position for five to ten seconds and release. Perform two or three sets of ten repetitions.
Frequency
You should perform moderate aerobic activity at least 150 minutes a week, or more intense activity 75 minutes a week, according to the U.S. Department of Health and Human Services. Knee and lower body strength training should be in conjunction with a full-body weight resistance workout at least twice a week. Allow at least a full day of rest between workouts for muscle rejuvenation.
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