The Best Exercises To Target Knee Fat
Most women have excess fat right above and around the inner knee.
The muscle that sits in this area is the quadriceps. This powerful muscle group is essential for extending the knee.
It is composed of four separate muscles, so they are called the quadriceps.
Of the four, the vastus medialis oblique is the one we want to focus on. The VMO is the muscle closest to your inner knee.
Many people refer to this muscle as the teardrop muscle, as it looks like a teardrop.
The good news is:
Some of the best lower body exercises are knee flexion-based movements that target the VMO muscle.
When doing these exercises, focus on feeling the contraction of the quadriceps muscle with each repetition.
In other words, you should feel the muscles above your knee activating when doing the following exercises.
Here are the 7 best exercises for fat knees.
What Causes Fat Around Knees
Deposition of adipose tissue around knee and thighs may be linked to hormonal changes, especially during pregnancy and menopause in women. With growing age, human body tends to hold excess of fat in certain spots such as knee and thigh.
In many people, the body is programmed to lodge extra fat in such areas.
On the other side, fatty knees will eventually rub the knees together while walking and can be a source of discomfort and irritation.
Science Proves You Can’t Spot Reduce
In 1971, the Annals of Internal Medicine published a study reporting no difference between the subcutaneous fat layers on tennis players’ right and left arms, despite the players using one arm far more often for training and play. Many studies since have confirmed that spot training isn’t possible, including a recent one published in a 2013 issue of the Journal of Strength and Conditioning Research. Participants worked their non-dominant leg with hundreds of repetitions of the leg press three times per week for eight weeks. Despite the exercise, the leg showed no significant change in fat mass or fat percentage as compared to the leg that did not do much work. Participants did lose fat in their upper bodies, however. This research confirms that you can’t target the fat at the sides of your knees it will reduce only when your body loses fat all over.
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Whos A Good Candidate For Knee Liposuction
You may be a good candidate for knee liposuction if you have good skin elasticity and are at a weight thats healthy for your body type. This procedure is designed for people who already follow a healthy lifestyle plan but are having trouble with fatty deposits in certain areas of their body.
You may not be a good candidate for this procedure if you experience weight fluctuations or if youre currently trying to lose weight. Its recommended that you be within 30 percent of your ideal weight before getting liposuction.
Knee liposuction doesnt completely get rid of cellulite or saggy skin. While these skin concerns are more common around the thigh area, they can sometimes occur around the knee, too. You can discuss other removal options with your plastic surgeon.
Liposuction also isnt recommended for people who smoke or have any serious chronic illnesses.
Whats The Procedure Like
You can expect the following process for knee liposuction:
The procedure itself is done in an outpatient hospital or another surgical facility. No overnight stay is required, but you may ask a loved one to stay with you at home for the first night of your recovery. Youll also need a ride to and from your scheduled liposuction procedure.
Swelling of the entire leg is normal following this procedure. You can help minimize the swelling by elevating your leg and wearing compression garments.
You may be advised not to exercise or go back to your other usual activities for a couple of weeks.
- blood vessel damage
- deep vein thrombosis
Youll be asked to temporarily stop taking anti-inflammatory drugs and other types of medications or supplements that may increase bleeding during your procedure.
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The Way Fat Loss Happens
Your body stores fat in fat cells in the form of triglycerides. These fat cells deposit in pockets all over your body — in the hips, thighs, abdomen and upper arms, but also in the knee area.
You can’t directly use the stored triglycerides for fuel. When your body senses it needs more energy, such as when you eat less and move more, it converts some of these triglycerides into fatty acids and glycerol for energy. Where on your body you burn fat is a matter of genetics, but it’s not necessarily from the place you’re immediately working out. For example, you don’t burn belly fat with crunches. If you’ve got stored visceral fat around your internal organs that makes your belly swell, you’ll likely use that fat first when you exercise and eat right because of its highly metabolic and inflammatory qualities. Subcutaneous fat, like that around your knees, is harder to lose. Your body holds on to it in case of emergency.
Usually, you can expect the fat that you accumulated most recently to be the first you lose. So if your knees have gotten fatter as you’ve gained those last extra pounds, they’ll likely slim down early on in a weight-loss program. If, however, you’ve always had thick legs and fat on the sides of your knees, it might be one of the last places you notice loss.
What Is A Knee Fat Pad
Fat can accumulate around the knees, particularly as we age, leading to the appearance of a knee fat pad. A mass of fatty tissue can gather around the kneecap , as well as behind the patella tendon, leading to bulbous and bulging knees that look exaggerated and out of shape when compared to the rest of the leg.
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Lose Weight In General
Losing weight is one of the keys to more shapely legs and may even help prevent or relieve knee pain. This not only includes practicing a combination of cardiovascular and strength-training exercises, but also eating a healthy diet.
Both running and jogging are great for burning calories. They also work your legs a bit harder compared to walking and may help strengthen the front area around your knees.
However, according to a study on running and weight loss, short bursts of running may be more effective for burning fat than long-distance races.
Before getting started, ask your doctor or trainer about knee stretches you can do to help warm up your body to prevent injuries during your run.
How Much Does It Cost
As with other cosmetic procedures, knee liposuction isnt considered to be medically necessary, so it isnt covered by insurance. The nationwide average for liposuction procedures is $3,518. Your overall cost will vary depending on your location and your providers fees.
Aside from your plastic surgeon, you may need to consider other costs such as anesthesia and outpatient facility fees, as well as supplies and medications required after your procedure.
To offset the overall costs, many plastic surgeons offer payment plans, financing, and possible discounts. Be sure to ask about your options before booking your procedure. You may also need to take time off work.
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How Do I Get Rid Of Fat Around My Knees
To get rid of knee fat, you must decrease your overall body fat percentage. Unfortunately, there is no effective way to guarantee fat loss from a specific part of your body.
In other words, doing knee-specific exercises probably wont help you get rid of your excess knee fat.
Most studies demonstrate that spot reduction is not possible.
However, that doesnt mean that you shouldnt do leg exercises.
Interestingly, a study performed in 2017 divided overweight women into two groups. One group only did lower body exercises plus cardio, while the other group did upper body exercises and cardio. They found that the women in the lower body-only exercise group had more fat loss than those in the upper body-only exercise group.
Therefore, lower-body-specific resistance training and cardio can help you promote fat loss, which may help reduce knee fat!
So now lets talk about the types of lower body exercises you can do.
Move More To Burn Calories
Cardiovascular exercise that moves the largest muscles to raise your heart rate helps burn calories to contribute to your calorie deficit. Do at least 250 minutes per week to lose significant weight advises the American College of Sports Medicine. Build up your intensity and duration over time. Doing too much, too soon, can cause burn out and injury — which definitely won’t help you lose weight to reduce knee fat.
Brisk walking, jogging, cycling, kickboxing and dance aerobics all count as cardiovascular activity, plus they help tone the thigh and calf muscles that surround your knees. The tone won’t be noticeable, though, until you drop extra fat covering these muscles.
Strength training also plays an important role in weight loss. When you build muscle, you raise your metabolism slightly. When you don’t strength train but sustain a caloric deficit, 25 percent of every pound lost comes from muscle, thus lowering your metabolism. The higher your metabolism, the more calories you burn at rest, so it’s easier to create a calorie deficit.
Targeted training only one muscle group limits the amount of lean muscle mass you add. A comprehensive program is best. Work all the major muscle group at least two times per week on non-consecutive days. Do at least one set of eight to 12 repetitions of an exercise for the chest, arms, back, shoulders, legs, hips and abs. As you progress, additional sets, increased weight and new exercises can be introduced.
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Curtsy Lunge With Quadricep Bias
Curtsy lunges are another single-leg exercise that can target the VMO muscle.
Feel free to grab an external resistance such as a dumbbell, resistance band, or kettlebell.
Here is how the exercise looks:
To do this exercise:
- Stand up tall with your feet together and hands on your sides or up by your chest.
- Now, begin stepping back with one foot and bring it across your opposite leg.
- From here, you will bend down with both knees to a comfortable depth.
- Return to the starting position, really focusing on the quadriceps contraction.
- Continue this movement 10 times before moving on to the other side.
Can You Get Rid Of Knee Fat
Thankfully, there are a variety of in-office, non-invasive procedures that can target outer and inner knee fat, removing fat cells in the treatment area for good. Treatments such as CoolSculpting and Kybella can work to eliminate fat cells in a variety of areas of the body, and procedures like Thermage and Sculptra can help to tighten loose skin and rejuvenate the appearance of the knees.
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Final Words On Knee Fat
Exercise is an important strategy for improving muscle tone and maintaining a healthy body weight.
With that said, exercise alone will not help you lose your inner knee fat.
The best way to lose fat anywhere in your body is to decrease your total body fat percentage through the combination of:
- physical activity,
Creating A Calorie Deficit
To put your body in a state that burns off stored fat for fuel, you must create a calorie deficit. This means you eat fewer calories than you use during the day. Over the course of a week, if this daily deficit has been between 500 and 1,000 calories, you can expect to lose 1 to 2 pounds — since 3,500 calories makes one pound.
Determine first how many calories you need to maintain your weight. An online calculator or dietitian can help you do this by taking into consideration your size, age, activity level and gender. Then plan on adding enough physical activity to burn an additional 250 to 500 calories daily and reduce your daily calories by 250 to 500 calories. Do not eat fewer than 1,200 calories, though, or you’ll lose valuable muscle mass — possibly stalling your metabolism — and likely face nutritional deficiencies.
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Can You Have Fat Removed From Your Knees
You can have fat removed from your knees through less invasive non-surgical methods, or through a surgical procedure.
The three different options are:
- Surgical removal of fat, and
Lets start with the non-surgical option, cryolipolysis.
Cryolipolysis is also known as cool sculpting and attempts to break down the fat cells in the knee by using a cold temperature.
This non-surgical treatment option is perfect for those who are not an ideal surgical candidate.
Numerous studies on cryolipolysis are reassuring, showing reductions in
One comprehensive review of the literature deemed it to be a safe and effective procedure with only minimal side effects such as swelling, pain, and redness.
Now onto the surgical options.
The first surgical option is to remove the excess knee fat in the operating room. This procedure would require an incision, removing the adipose tissue, and suturing of the incision.
The other surgical but less invasive option is liposuction.
Liposuction removes excess knee fat by first using a probe to emit ultrasound energy to break down the fat. Next, a cannula will be inserted to suction and remove the excess fat.
Both of these procedures are often done by a plastic surgeon.
Be sure to do thorough research on all of these procedures to see if any are right for you.
Target The Fat In Your Knees
You might have heard spot reducing doesnt work but this isnt totally true. Yes if youre really overweight and try to just do leg presses to get rid of your leg fat then its not going to work . Thats because you still have too much fat on your body.
The trick with targeting stubborn fat is to lower your total body fat and then add in exercises for your knee area. By lowering your total body fat youll then be able to tone up these stubborn areas with lean muscle. But if you just lose weight by cutting calories then this stubborn fat will never go away.
Ideally, women should have a 20-30% body fat or maybe even less . If youre not sure of your body fat then use a smart scale or have it measured by a local personal trainer. The smart scales arent totally accurate but theyll give you an idea of your progress. Unfortunately, your body tends to lose fat slower in these stubborn spots. But youll get better results the more progress you make with lowering your body fat and target toning the area.
One of the best ways to target stubborn fat is to exercise while fasted. Intermittent fasting is one of the best ways to burn fat on your body . Studies have found working out fasted produces more fat burning in the body . Adding in ketones to your diet while fasting can also accelerate your fat loss . Just like the keto diet, they signal for your body to burn more fat stores for energy. I take Keto Elevate in the morning with my coffee.
Best Knee Fat Exercises
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How To Get Rid Of Knee Fat
Unfortunately, theres no simple way to target the fat around your knees to get rid of it. You need to take a more whole-body approach. Why? Because spot targeting doesnt really work.
To see the results you actually want, youll need to focus on getting the rest of your body in good shape. And it starts with your diet.
How To Get Rid Of Knee Fat With Knee Liposuction Surgery
A knee liposuction procedure is a surgical procedure that is akin to thigh liposuction or any other liposuction procedure, where fat is surgically removed by a board-certified plastic surgeon. In the case of plastic surgery on the knees, typically Vaser liposuction is used, which consists of small incisions in the treatment area, the insertion of a small cannula in order to loosen fat deposits, and the suction removal of fat cells in order to remove excess fat. However, this cosmetic surgery requires general anesthesia, ample downtime , and does not guarantee permanent results. Since liposuction is an invasive procedure, there are systemic and local side effects that need to be carefully considered before treatment.
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How To Get Rid Of Fat Above Your Knee Simple Plan
As women, we tend to accumulate body fat below our waist. The men tend to carry it around their midsection. One of the places that our body fat seems to hold on for dear life is around our knees, and it can be super frustrating.
The best thing you can do to get rid of fat above your knee is to dial in your nutrition by eating a bit healthier, followed by adding some cardio and resistance training exercises to what will now be a calorie deficit.
In this post, Im going to explain how to get rid of fat above your knee by incorporating some exercise, eating properly, and some tips on how to get rid of fat pockets around the knee quickly.