Tuesday, February 27, 2024
HomeMust ReadWhat Can I Do About Fat Knees

What Can I Do About Fat Knees

Exercises To Avoid If You Have Knee Pain

How Can I Do Squats with Bad Knees? | Plus Size Workouts | Weight Loss | Healthy Curves

Rather you are at a healthy weight, overweight, or obese, avoid the following exercises if you have sore knees:

  • Lunges
  • Deep Squats

We understand that knee pain can make it difficult to exercise. With that said, if you are overweight and want to start exercising but could use some extra support, this knee brace is a comfortable way to reduce knee pain, discomfort, and stress.

Learn Whats The Best Type Of Cardio For Getting Rid Of Knee Fat

Cardio is a great way to help your body go through its fat reserves. But that doesnt mean you have to go out on long runs or push yourself for hours on the treadmill.

Walking, jogging, swimming, and boxing are all great options but if I have to choose Id say that nothing works as good as walking.


Walking is actually the best way to get rid of knee fat. Walking slims down your entire legs. With walking, you cant choose exactly where in your legs the fat will decrease. But its usually from your problem areas.

So if knees are a problem area for you, walking a lot will likely help. For me personally, my problem areas are knees and inner thighs. And when I do lots of walking, these areas slim down the most.

Just make sure youre working out according to your body type. Mesomorphs and endomorphs should try to do cardio 5-6 times a week. Ectomorphs need to get a cardio workout in at least 3 times a week.

Remember, dont beat yourself up if you feel out of shape. Everyone has to start somewhere. The important thing is to get moving. As long as you stay consistent, youll get results!

BONUS TIP: To see results quicker, try fasted cardio or interval training.

Exercises For Fat Flab Around The Knees

Fat accumulation around your knees is unsightly and wont budge unless you shed weight from your entire body. This might sound like great task, but the right combination of exercise can deliver rewarding results. In addition to aerobic exercise, several exercises exist that might help reduce bulging fat around your kneecaps. These targeted strengthening exercises can help tone your legs while consistent aerobic exercise will help fight fat on all areas of your body.

Read Also: Getting Rid Of Fat Around Knees

Curtsy Lunge With Quadricep Bias

Curtsy lunges are another single leg exercise that can really target the VMO muscle.

If you would like you could feel free to grab external resistance either in the form of a dumbbell, resistance band, or kettle bell.

Here is how the exercise looks:

To do this exercise:

  • Stand up tall with your feet together and hands on your sides.
  • Now, take one foot back and bring it back behind you and 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.

What Is A Knee Fat Pad

Once again I

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.

Also Check: Knee Brace Support Meniscus

The Arthritis Diet: How Excess Weight Damages Your Joints

Despite the claims you may see or read sometimes, there is no magic arthritis diet. No single food or special eating plan can slow arthritis or reduce pain. A well-balanced diet is important for your overall health and energy level, of course. But when it comes to managing osteoarthritis, the single most important thing you can do is to maintain a healthy weight.

If youâve dieted before, you already know thatâs not easy. But arthritis sufferers have an added reason to try to drop even a few pounds. Excess weight puts added stress on joints, particularly knees, causing pain and worsening arthritis damage.

âBeing just 10 pounds overweight increases the force on your knees by 30 to 40 pounds with every step you take,â says Kevin Fontaine, PhD, assistant professor of rheumatology at Johns Hopkins University. Small wonder, then, that being obese is linked to a four- to five-fold increase in the risk of developing osteoarthritis.

If youâve tried and failed to lose weight before, donât be discouraged. You donât have to lose a lot to have an impact on arthritis. âAlmost any weight loss can have beneficial effects, especially in reducing pain,â says Fontaine. And though losing weight and keeping it off isnât easy, some people do succeed. By learning how these losers succeeded, researchers have identified six key winning strategies.

Water Sports And Bad Knees

Water-based sports are great exercises to lose weight with bad knees, especially if you’re pressed for time. Harvard Health Publishing states that 30 minutes of lap swimming would allow a 185-pound person to burn 355 to 488 calories. Swimming is a great form of aerobic exercise and is a particularly good choice for people who are recovering from a knee injury.

Read more:9 Health Benefits of Swimming That’ll Convince You to Take a Dip

The Cleveland Clinic recommends swimming, as it’s a resistance exercise that helps you build muscle. However, if you have bad knees, you may want to avoid excessive amounts of certain strokes, like the breaststroke. The repetitive leg motion that occurs in breaststroke can stress your knee’s inner ligament â the medial collateral ligament â furthering aggravating them.

Other water sports can also help you burn calories. Snorkeling for 30 minutes can help a 185-pound person burn 222 calories, while scuba or skin diving will burn 311 calories. If you prefer team sports, half an hour of water polo will allow you to burn 444 calories.

If you enjoy being outdoors, kayaking and rafting both burn 222 calories every 30-minutes. Alternatively, you can also use an indoor rowing machine to perform a similar type of exercise. Using a rowing machine for half an hour would help an 185-pound person burn 311-377 calories.

Recommended Reading: Does Aflac Cover Hysterectomy

The Symptoms Of A Lipoedema: Are You Overweight Or Do You Have A Fat Distribution Disorder

It requires close observation to detect a lipoedema and to distinguish it from being normally overweight or obese.

Lipoedema should not be confused with obesity. In contrast to obesity , diets or more exercise do not lead to a reduction of the pathological fat tissue in lipoedema patients.

The nature of the symptoms is very individual. Typical symptoms, especially of a lipoedema of the legs, are:

  • unequal proportions from the torso to legs: rather slim upper body with thicker legs
  • blue spots occur quickly and easily
  • tenderness on palpation and touch
  • orange-peel or wavy skin with nodules under the skin
  • tenderness on palpation and touch
  • a symmetrical, relatively spontaneous unexplained increase in volume on both legs. This leads to columnar changes, and over time, to deformations of the legs
  • further progression: bead formations mainly on the inner thigh

Choosing Quality Foods For Weight Loss

Exercises to Get Rid of Fat on Sides of Knee : Fitness Tips For Women

Meals that are filling and nutritionally solid support weight loss and good health. No one food is going to burn off knee fat, but sticking to vegetables, whole grains, lean proteins, unsaturated fats and low-fat dairy can help you reduce calories and lose fat all over. Skip fried foods and processed snacks. Broil, bake or grill meats for healthy, low-calorie preparations, and season with fresh herbs, plain spices, citrus, vinegar and olive oil instead of bottled dressings and sauces.

Breakfast meals could consist of oatmeal with berries and skim milk, or eggs scrambled with vegetables and low-fat cheese. At lunch, have a large green salad topped with seared lean steak or water-packed tuna with a side of fruit, or a turkey sandwich with lettuce, tomato and mustard and low-fat yogurt. Or serve grilled or roast chicken with a small sweet potato and broccoli, or stir-fried tofu with mushrooms, carrots and spinach with brown rice as quick-to-make meals. When possible, prepare dinner at home rather than eat out restaurant portions are usually inflated and may contain extra refined grains, saturated fats and sugar that undermine your weight-loss goals.

Don’t Miss: Get Rid Of Knock Knees

Fat Pocket Inside Knee Area Of Leg

over a year ago

In reply to anonymous on 2011-07-21 – click to read

over a year ago

In reply to Guest on 2009-02-16 – click to read

over a year ago

In reply to xenia on 2015-04-13 – click to read

over a year ago

In reply to Guest on 2009-02-16 – click to read

over a year ago

In reply to anonymous on 2011-07-21 – click to read

Guest over a year ago

In reply to anonymous on 2017-03-28 – click to read

Guest over a year ago

In reply to Guest on 2013-01-29 – click to read

over a year ago

In reply to Guest on 2009-02-16 – click to read

Half Forward Fold With Shoulder Opener

This pose is a variation of the previous pose. Its great not only for stretching out your calves, hamstrings and hips but mainly for opening up your shoulders.

Do this pose just as you would the regular half forward fold, interlace your hands at the bottom of your back and reach for the floor. If its too painful, use a yoga strap instead of interlacing the hands.

Hold this pose for another few breaths.

Also Check: Whiten Knees Fast

Start Doing More Exercises That Focus On Your Upper And Lower Legs

If you are already on a workout program then you should consider incorporating more of these into it in order to target this problem area. The same principle applies to other problem areas you may have such as fat on the back of your arms, cankle fat, fat on your glutes, back fat, and any other problem area.

Although many people will say that spot fat reduction is impossible dont listen to them. There is an element of truth to what they say the human body does lose fat systemically. Meaning your body burns excess fat from your entire body when in a caloric deficit.

Working out your abdominals over and over is not necessarily going to burn your belly fat away. However, what it will do is build more muscle in this area. As you gain muscle in some of these nagging areas you will create better shape and overall tone which makes that same amount of fat less noticeable.

Also there has been some theorizing amongst bodybuilders and fitness models that when a certain body part is focused on during the course of a workout that it causes more blood flow to that area which can help flush more nutrients into that area. This could possibly cause some spot fat reduction although it may be minimal.

Nutrition is the king of fat loss so ensure you do not focus excessively on exercise to the neglect of proper nutrition and supplementation.

Frustrated By The Fat Above Your Knee Here’s How To Sculpt That Area And Burn Fat Experts Say

Knee Liposuction, non

If you’ve ever been frustrated and flummoxed by the bit of fat right above your knees and wondered how to get rid of it, you’re not alone. Though less talked about than, say, belly fat, the fat above your knee is just as common and natural. It all depends on where your body naturally stores fat, said Jackie Vick, NCSF, a certified personal trainer for the Gold’s AMP app. “If you tend to gain weight and store fat in your lower region, fat pockets above the knees will be a common area for you,” she told POPSUGAR.

No surprise: it mostly has to do with genetics, said exercise physiologist and Bowflex fitness adviser Tom Holland, MS, CSCS. “Everyone stores fat differently, and where and when you lose body fat is also primarily dictated by your genes,” he explained. A 2013 study backed that up, finding that thigh fat is genetically predetermined to end up in your legs.

But it’s not as hopeless or pessimistic at it sounds. Just because you’re more likely to store fat in your thighs, and specifically in the area right above your knees, doesn’t mean you’re powerless to reduce it. You can’t target and spot-reduce the fat in that area , but you can work to decrease overall body fat and build lean muscle in your legs. Together, that combination can give the area above your knee a more toned appearance.


Recommended Reading: Ginger Poultice For Knee Pain

The Risk Of Osteoarthritis

Among all Americans, one in five individuals has an arthritis diagnosis, however, for overweight and obese Americans, the incidence of arthritis increases to two out of three, according to the Centers for Disease Control and Prevention .

Osteoarthritis is the most common type of arthritis and a frequent cause of knee pain. The condition occurs when the cartilage on the ends of your bones deteriorates due to age or injury. Pain results when two bare joints rub against each other without the cushion of cartilage to protect them.

Osteoarthritis commonly affects weight-bearing joints in the hips and knees. Excess weight is a risk factor for osteoarthritis because the increased stress wears down the cartilage at the ends of bones quickly.

Excess weight also contributes to osteoarthritis because fat cells release chemicals that cause inflammation. These factors can contribute to the development of the disease. The more fat present in your body, the higher the concentration of these inflammatory factors that can increase joint deterioration.

Try The Best Diet For Getting Rid Of Knee Fat

The best place to start is by eating clean. This means ditching processed foods, excess sugar, and eating plenty of lean protein, fresh veg, and healthy fats.

As Kim Kardashians PT says, if it comes from the box, dont eat it. Instead of eating a prepackaged snack bar, opt for fresh vegetables and hummus or make your own snack bar without processed sugar.

I have a free 7 day meal plan that will help you slim down your legs! You can download it below 🙂

But thats not all! Youll also want to eat right for your body type.

Also Check: Can Cartilage Be Rebuilt

Spot Reduce Fat Knees

Just to be clear, by doing any exercise you cannot spot reduce fat. Localized fat loss can only be accomplished via surgery. However, by focusing your exercise regiment on a certain problem area you can increase the muscle strength, size, and shape in that area.

This in turn will make fat less noticeable. For example, by performing an increasingly difficult squat workout every other day for a month you will begin to strengthen you hamstrings, quads, glutes, and even your calves to a lesser degree.

The result will be make you seem and appear more toned due to the same amount of fat now being stretched over a larger surface area. You will also feel much better! Being strong feels great!

Exercises To Build Lower Body Muscle And Lose Leg Fat

How To Lose Knee Fat: Full Workout To Lose Knee Fat: The Best Exercises To Lose Knee Fat

‘Lower body exercise can be organised into movement pattern groups: knee flexion, hip hinge, hip extension or bridge and adduction,’ explains PT, Dr Oluwajana. ‘A good lower body routine should use a combination of exercises from all these groups to effectively target and build lower body muscles.’

We’ve rounded up 14 of the best for building lower body muscle and losing leg fat below.

Also Check: Inversion Table Knee Pain

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.

Workout: 2 Week Workout Plan To Shape Up Your Booty


Its been 3 days since my official confession and public declaration after challenging myself to lose 3,5kg till the end of the month! Still highly motivated and determined to prove myself and everyone that I can do it. Yesterday added some evening cardio session- went for a sunset run as first time, in a year, was home at decent time, so had to use the occasion and went for a run before dinner. Must say that felt a lot more determined and energized right after!

Now today is a workout Wednesday and I want to share some basic workout plan to shape up your body . This one consists of really basic exercises and can be done either gym or home. Try incorporate or start this 2 week challenge and you will see how your body will change and improve! Here is what you should do for next 2 weeks.

2 week booty shaping workout plan


To get the best results in 2 weeks so 15reps of each move and complete the circuit three times.

1. Toe Squats

Targets: Legs, bum, core

Medicine ball squats

2.Side step-upsTargets:legs,bum

Side step-ups


Dumbbell deadlift exercise

Targets: Bum,core

Hip lifts or glute bridges

5. Step-ups

Step_ups exercise

6.BurpeesTargets: Legs,bum,core


7. Ski JumpsTargets: legs, bum, core

Ski Jumps movement

8. Mountain ClimbersTargets: legs, bum, core

Mountain climbers

Read Also: What Rebuilds Cartilage


Popular Articles