How to remove fat from the knees: exercises for losing weight on women's knees at home

Why fat is deposited on the knees - 5 reasons

Before you start doing the exercises, you need to find out why your knees have such an unattractive appearance.

The top 5 reasons look like this:

Overweight. If the knees begin to become covered with fat, it means that the body no longer has anywhere to distribute it. We urgently sound the alarm - and start taking care of ourselves!
Insufficient muscle activity. A sedentary lifestyle, lack of exercise or the same type of physical exercise can also cause fullness in the knee area.
Disruption of lymph movement. This is one of the main reasons for the appearance of excess weight in general. But, especially if the lymph nodes in the pelvic area are blocked by muscle spasms. A striking example is lymphedema (elephantiasis disease), which affects 10% of the population over 40 years of age. Therefore, it is important to have 1-2 stretching exercises in this zone in your training program.
Disruption of the endocrine system. This failure can be influenced by many factors: poor sleep, poor-quality and unbalanced nutrition, stress, past illnesses and age.
Genetics. The special structure of the body, transmitted at the DNA level, can also affect the appearance of the knees, but determined people attach little importance to this, because they know that this is the most insignificant of all reasons.

Experts say that if all the rules in the fight against excess weight are followed, and all of the factors listed above are addressed, a person concerned about the condition of his knees will receive results in the shortest possible time.

How to remove fat from knees: sequence of actions

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Where does it come from?

Don’t shout: “What should I do?” - until you figure out what is the cause of your trouble.

Excess deposits in and around the joint can be caused by various factors:

genetic predisposition;
specific diseases that cause swelling and provoke the accumulation of adipose tissue in this area;
metabolic disorders;
sedentary lifestyle;
errors in nutrition leading to an overall increase in your weight.

Each of the reasons must be dealt with using the right methods. For everyone there is one cardinal remedy: an active lifestyle and proper food.

How to change yourself?

There is one old wisdom: you need to treat the whole body, not a specific organ. The same goes for losing weight. If you are overweight, you need to lose all of it. Fat knees with a normal build or even lack of body weight is already a serious pathology that you cannot cope with on your own.

For example, it could be swelling from the fact that you drink little or refuse protein foods. The lack of fluid provokes the body to accumulate it, and this is what leads to swelling, which you want to remove from the legs above the knees, and from other parts too. It’s easy to combat this: you must definitely drink water, at least 2 liters per day.

If there is insufficient protein intake into the body, so-called protein-free edema may develop. Do you remember how they write about survivors of the siege whose legs swelled from hunger? This is exactly the mechanism. Therefore, if you are on a plant-based diet and your legs are swollen, quit immediately, turn to calculators and calculate how much protein you need to eat per day.

General obesity should be treated primarily with physical activity. You will need intense cardio exercises (optional):

bike;
long walks;
run;
regular cardio exercises.

You can include swimming in the program to unload the joints and intensive work of the muscular system. You also need a set of exercises to perform regularly at home.

A few more tips on how to get rid of fat on your knees

In addition to exercise, choosing the right diet and eliminating all factors that interfere with weight loss, you should add a few more manipulations to your arsenal:

Lymphatic drainage massage of the whole body. It is important to perform it once a week, but if the problem with weight is significant, then at least three times a week until the desired effect manifests itself.
Skin wraps and body scrubs . Loose skin gathering like an accordion in the knee area is an unattractive thing, because even a slender person can have this. Blue clay, seaweed, body masks with red pepper and turmeric - all this should be used if you want to permanently remove fat from your knees.
Baths with the addition of sea salt and soda. Thus, the body will further get rid of toxins and wastes that cause obesity.

And in conclusion, we can only add one thing: walk and enjoy life, because movement and smile are the first enemies of stress and excess weight!

Causes of the defect

Doctors identify four main factors for the development of fat in the knee area. These include the following:

Poor nutrition. The presence of a large amount of carbohydrates in the menu significantly affects the formation of unwanted deposits. This category includes products containing sugar. In addition to sweets, fatty, fried, and spicy foods cause fat formation.
Slow metabolism of substances. Problems with metabolic processes arise as a result of disturbances in the body or as a result of age-related changes.
Due to the slow metabolism, fat is deposited under the knees, as well as in the hips and buttocks.
Heredity. The tendency to be overweight is inherited. However, it is possible to successfully eliminate the disease in such women.
Sedentary lifestyle. With insufficient or complete absence of physical activity, the calories consumed are not burned, which leads to the appearance of extra pounds.

Fatty deposits cover the knee on all sides, as a result of which slender legs lose their beauty.

A set of exercises for the knees

The training program that you create for yourself is individual, that is, it is suitable for you. It will depend on your body type, general physical development, the amount of extra pounds, health status and other factors.

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The number of classes per week averages from three to five times. Many people find a workout schedule every other day suitable. Some knee exercises included in the complex can be performed every day, and some even several times a day. These exercises contribute not only to the formation of slender legs, but also to the overall health of the body, improving the functioning of the respiratory system, strengthening muscles and ligaments.

Important! Do not exercise after eating or when tired. It is imperative to stretch your knees before training.

Exercise "Bicycle"

By performing the exercise, we work all the muscles responsible for flexion and extension of the knee joint. The load on the knee joint itself is very soft. This exercise is considered ideal for developing knee joints. It is included in the rehabilitation program after knee injuries.

We lie on our backs, on a hard surface. We place our arms and legs as convenient for us. We relax the muscles of the spine - you can slightly roll from side to side.
Find a comfortable body position and press your lower back to the floor. Place your hands behind your head and slightly raise your shoulders.
We bend our legs at the knees. The hips are at an acute angle relative to the floor. The strain on the lower back muscles can be eased by raising your legs at a right angle to the floor. We imitate riding a bicycle by alternately bending and straightening our legs at the knee. At the same time, we stretch our left elbow to our right knee, then our right elbow to our left.
To work the muscles well, the pedaling pace should be high.

We perform ten to twelve exercises in two to three approaches. We don’t hold our breath, we breathe freely. You cannot hold your breath, as this creates a load on the cardiovascular system.

Squat exercise

One of the most effective exercises when playing sports. It not only eliminates fat from the knees, but also strengthens the muscles and creates relief in the buttocks and thighs. To perform squats correctly, you must:

stand up straight, place your feet shoulder-width apart and your feet in a parallel position;
place your palms on your waist or raise them to your head;
squat down, bending your legs at a right angle, without lowering your pelvis all the way, and then take the starting position.

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Deep squats are fraught with injury with minimal effect, so they are not recommended.

The exercise is done in three sets every other day. The number of times in one approach is adjusted individually.

You can learn about what mistakes are made during squats and how to perform the exercise without the risk of injury by watching this video:

Jump Squats

To reduce volume in the knee area, alternate regular squats with jump squats during training. The benefit of jumping squats for losing weight in the knees is to add the effect of cardio exercise, during which the fat burning process goes much faster. However, the risk of knee joint injury increases, so this type of exercise is not suitable for people with injured knee ligaments.

Lunges

To lose weight in your knees, perform lunges with knee lifts during your workout. From a standard lunge position, with your back foot resting on your toes, draw your back leg towards your front leg, lifting it forward as high as possible. After holding the highest point for a few seconds, return to the starting position. Do 2-3 sets of 20-30 repetitions on each leg. The exercise perfectly tightens the muscles of the calf and the front of the thigh (see photo below).

Walking on your knees

The exercise is walking on your knees and was borrowed from Eastern practice and is often used in the treatment of various ailments. In the practice of oriental medicine, it is considered an excellent remedy for diseases of internal organs and vision problems. It engages all the muscles responsible for the functioning of the knee joint. The exercise specifically targets fat deposits on the thighs, inner and outer sides of the knees.

Performance:

They kneel down. During the first classes, it is best to place it under a towel, and only then you can immediately stand on a gymnastic mat or other suitable surface.

Keep your back straight. You cannot tilt your head. Some people starting the exercise may experience pain at first, so you need to start walking on your knees with several steps (from two to three). The optimal duration of execution is 10-15 minutes, but you need to start with 60 seconds and then increase the duration.

You can do the exercise not only daily, but also several times a day.

Such walking, according to Dr. S. M. Bubnovsky, is a great help for arthrosis. It activates points located on the knee joint, which has an excellent therapeutic effect.