3 Exercises for Fat Knees

If you refuse to stay physically active and eat healthy foods, it’s not unlikely for fat to accumulate in your knees. Unlike fat that forms around your vital organs like the heart and liver, fat around the knees won’t really leave your health in grave danger, although it can certainly keep you from pulling off those miniskirts, shorts and bikinis!

Time and again, fitness experts say that there is no exercise out there that is capable of zapping fat in a particular area of the body. So in other words, you cannot get rid of fat in your knees by repeatedly doing a particular exercise.

However, this does not mean that it’s useless for you to engage in exercises that involve the legs, in particular your knees, if you want to make your knees look more flattering. That’s because doing certain exercises can help in toning muscles in your legs, which can then help get rid of flabby knees. Having those muscles toned is beneficial because:

Muscles help give your knees a more attractive shape.

They help tighten the area, thus making any flabbiness go away. With your knees looking toned, your entire legs can look eye-catching, and you will be able to put on those leg-revealing garments of yours with so much confidence.

The more muscles you have, the more calories you burn.

In other words, building muscles around the knees can help in using up calories — even when you’re resting or sleeping! Exercising your legs to build muscles around the knees not only help keep in shape your legs, but also the rest of your body!

So the secret to zapping fat around your knees is to devote your precious time and energy to doing leg exercises on a regular basis, which means at least 5 times a week and not less than 20 minutes each time.

Can’t exercise that much? No problem! That’s because you can simply remain physically active in between sessions to have the muscles in the knee area toned. Standing up rather than sitting down, using the stairs instead of the elevator, riding a bicycle than hopping in your car — these and more can considerably help make fat around the knees go away!

Without further ado, here are three of the best exercises for managing flabby knees:


Definitely, squats are some of the most superb exercises for making the buttocks and upper legs look awesome. Did you know that they are also superb for targeting the muscles in the knee area?

With your feet about hip width apart, slowly and carefully lower your buttocks to the floor. Stop squatting when your upper legs are almost parallel to the ground. Stay in such position for about a second, and then slowly go back to your starting position. Perform 2 to 3 sets, each one consisting of 10 repetitions.


Many people find doing lunges really challenging, but lunges are some of the most phenomenal exercises for your legs. On a regular basis, performing lunges can help make your knees look so much flattering.

To get started, stand with your feet about shoulder width apart. Take one foot about a couple of feet in front of you, and bend both knees — don’t let your front to knee go further than your front foot, and keep your hind knee from touching the floor. Go back to the starting position and repeat using the other leg.

Complete 2 to 3 sets, with every set consisting of 10 repetitions. To make lunges extra challenging, grab a pair of lightweight dumbbells while performing them.


This exercise requires you to grab a chair because it needs to be carried out while you’re sitting down. Also, you will need to get a dumbbell that is lightweight (to avoid overworking or hurting your knees).

While sitting down, place your dumbbell in between your feet. As you fold the dumbbell firmly with your feet, slowly straighten both of your legs. Afterwards, slowly take your legs back to the starting position. Try to do everything 8 to 10 times. Do your best to complete 1 to 3 sets each time.

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