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5 Easy Ways to Lose Knee Fat

5 Easy Ways to Lose Knee Fat

How to Lose Knee Fat

When you imagine your ideal body, what do you see? A toned stomach? Thin arms? A contoured and uniform overall appearance? Something many overlook during their weight loss journey, however, is toning their knees. Without toned knees, the body will look disproportionate. 

The vast majority tend to forget about toning their knees because they do not see the importance. For those who remember, they may find difficulty in the endeavor. What makes losing knee fat even more difficult is the widespread absence of information on the topic: most do not even know what exercises can help tone the area. Fortunately, there are many easy ways to lose knee fat.

Bike Riding

Remember the first time you rode a bike? You were probably around five years old, and the whole experience seemed scary at first. Slowly but surely, though, you figured it out, and it became easy. 

If this is true for you, then you are a lot like the 47.5 million bicycle riders in the US. Or, if you’re like me, you learned at the ripe old age of fourteen years old.

Bike riding is one of the easiest ways to tone your knees. Start by maintaining an average speed on the bicycle. You are not going to see results if you constantly jump between speeds! Remember, it is better to start slow and prioritize consistency than to start quickly and erratically change speeds. 

Once you found an average speed that works best for you, try increasing the resistance of the pedals to exercise the knees. The next step is trying to stand on the pedals to increase the pressure on the knees. Try this exercise once a day for an hour, and you will see results in no time!


Lunges are a simple exercise that can help you lose knee fat. For a lunge to work, your form has to be correct. The correct form for a forward lunge is:

  1. Stand up straight with your feet hip-width apart. 
  2. Take a step forward with your left leg, shifting your weight so your heel hits the floor first.
  3. Lower your body until your left thigh is parallel to the floor and left shin is vertical. 
  4. Press your weight into your left heel to return to your starting position.
  5. Repeat on the right side.

There are many different types of lunges: forward lunges, backward lunges, walking lunges, lateral lunges, etc. Once you feel comfortable with the technique, you can mix it up and have fun with it! You will surely begin to see results if you are consistent with the routine.


Like lunges, if you want to see results from squats, you must ensure that your form is correct. Squatting in front of a mirror or even recording yourself is a great way to guarantee that your form is correct. 

The proper squat form is as follows: 

  1. Stand up straight, spine perpendicular to the floor. Position your feet a hair wider than the width of your hip, with your toes facing front. Bend your knees and push your hips back, keeping your heels and toes on the ground. Keep your chest and shoulders back.
  2. Slowly stand upright.
  3. Repeat

You may find it easier to have a visual than simply reading the proper formation. Researching videos on YouTube or similar websites will help make sure that your form is correct. 

To build stamina, begin with five squats a day. For better results, try upwards of ten to fifteen squats a day. Once you are ready, perform squats with added weights, such as goblet squats with kettlebells. Remember: everyone’s body is different, and you should aim to discover what amount is right for you!


For beginners, running is a great way to build stamina and help ease your body into more strenuous workout routines. Cardio may not help build muscles, but it is a great way to tone the body and improve overall stamina. Similar to other exercises, the most effective way to run is to keep a consistent speed. Remember, it is better to maintain a consistent and slow jog than to oscillate between running and walking.

Jumping Rope

Grab your scrunchies, cut some apple slices, and break into your mom’s garage to find your old jump rope. Jumping rope is a great way to exercise the knees. To avoid unwanted injury, find a spot with a soft floor. For example, an area with grass is a great place to jump rope. 

To properly tone the knees and avoid joint damage, take small, consistent jumps while bending the knees. Jumping rope for just ten minutes a day will make such a difference!

Exercises for Fat Knees: A Word About Stretching 

An essential part of all these exercise routines is stretching. The most common mistake newbies make when beginning their exercise journey is forgetting to stretch. Even the most basic ten-minute stretch, combined with a proper warm-up, will make a world of difference in avoiding unnecessary injuries. 

Furthermore, daily stretches help improve muscle elasticity and prevent problems like arthritis in the future. 

Knee Liposuction

When you find yourself close to your ideal body weight, you can try a procedure like knee liposuction to achieve perfectly sculpted knees. Be sure to do your due diligence when researching liposuction providers. Double-check the surgeon's qualifications, browse their before and after photos, read reviews, and ensure that you have prioritized quality rather than price when making a decision. 

Atlanta residents looking to reveal their perfect figure can become turn to the experts at AirSculpt® for any body contouring needs. Otherwise, call the AirSculpt® office closest to you to learn more about knee fat removal and contouring options and to begin a free consultation.


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