I was talking to one of my clients yesterday and she told me that she read a pretty interesting article on knee fat in a magazine.
This wasn’t the first time I had heard of this “knee fat” in women. A friend at my local community centre asked me how she could get rid of her knee fat.
At first I gave her this “what the he’ll are you talking about?” and asked her if she was kidding me. She was dead serious. She even went online to show me which celebrity has “fat knees”, and which celebrity knees she wanted her knees to look like.
…and this was a couple months ago.
I guess getting rid of knee fat might just be a valid question now.
So here’s my answer.
First of all, fat is universal, the same fat that you have in your upper arms, and stomach is the same fat that you have in around your knees. Although it is true that you can’t spot reduce weight in a specific area of your body, you can certainly do exercises that work a specific muscle group and spot tone and firm a certain area.
Think about it. If you want, to tone the backs of your upper arm what do you do?
Exercises to target that area like push ups, and tricep dips, right?
So if you want to decrease the fat in your knee area what do you think the solution might be?
Doing exercises like squats, and lunges will more than do the trick. But if you really want to focus on the muscles around your knee joint, doing single joint exercises like leg extensions will help you see some definite tonage and decrease of fat.
Remember, It doesn’t really matter where you want to lose the fat. The principles stay the same. Decrease your caloric intake and exercise more frequently. Once you stick to the basics the fat just comes off…even from your knees.
Any thoughts about getting rid of the fat on your calves even after you’ve lost the weight? At least for me, it doesn’t seem to want to leave….
Hey Sue,
You may want to isolate that area a bit more in order to increase your lean muscle in that area.
The obvious exercise that comes to my mind are calve raises. If you have access to stairs you can use the edge of one stair and perform your calve raises that way.
And if you really want to spice things up do about 10 reps on every stair until your at the top of the stair case
That’ll trim down those calves in no time.
Thanks for the question,
Marci Lall
I have always had knee fat – particularly on my inner knee area, I also have small calf muscles so wearing a short dress is out of the question!. I am 30 but have always had ‘big’ knees ever since I was a kid. In my 20’s I trained in martial arts for almost four years, I also practiced yoga for three years – I continue to have the same fat on my inner knees. This is starting to get to me – I am a vegetarian and eat healthy, I have done the work-out’s – so what is the suggestion to this? Surgery maybe…
If I wear knee boots I cannot zip them up all the way as the fat bulges out over the top. I am a slim person though -puzzling!. Is it possible that it could be just fluid and not fat? My right knee cartridge was damaged from martial arts training which would make it difficult for me to do squats etc. HELP!!
In regards to your situation and from what you wrote it seems that you are a bit limited to some of the best exercises that are good for developing the muscles around your knees.
However, working the inner part of your knee is not out of the question. If you can get a hold of an exercise band that has an ankle attachment you’ll be able to work the inner part of your knees.
attach the ankle strap to your ankle and have the band tied securely to something solid. Lift your foot off the ground and keep your leg straight. Using the inside of your leg pull the resistance towards your body. This will help stimulate the fibres on the inside of your knees.
What you can also do is while standing have a stability ball between your legs and squeeze it by trying to bring your knees together. continue squeezing anywhere from 10-30 seconds.
Le me know how it works out!
Thank you for the reply! I shall certainly give that a go.
Thanks!
not true. I have had fat knees my entire life and I work out teach spinning nothing works. I had fat knees as a kid and I have fat knees as an adult. i hate my knees but I m blessed I can walk. My stomach is toned I am 120 with fat knees and nothing works. If I staved myself I would be skinny with fat knees. This fat is not going anywhere.
Hi “the girl with fat knees”,
I think you may be able to help me out to understand this “knee fat” thing better.
When you refer to “knee fat” where exactly is this fat? on top of the knee, the inside, outside, on the knee cap, below the knee cap?
And by having fat knees..well…do you mean that your bone structure in that area is “fat”?
thanks for your help.
Hi Marci,
I have this problem too. I'm trim everywhere but the knees are the ones that stand out, at least to me. I do yoga five times a week and do squats/lunges but they remain the same. My fat is in the inner knee, where if I pull on the flesh there I can tug about 1-1/2 to 2″. Your help would be greatly appreciated if there's something we can do to have 'pretty knees'.
Thank you..
hb
Hi hb,
You may want to target the lower part of your inner thighs a bit more to tighten up that area.
Doing exercises like stading inner thigh exercises where your using your inner thighs to pull against the resistance will help you out.
Also increasing the intensity of your squats and lunges will help tighten up your inner knee. Adding more weights or doing more reps will help you out.
Hope that helps,
Marci
Agreed, fat reduction is a gradual process and can't be done for a specific area unless done under extreme supervision, although not very useful because repurcussions are always on the whole body.
http://healthcareandlife.com
Even when I am very thin (pre children and addiction to cheesecake to say the least) I have 'chubby' knees. I have tried loving them like school girl knees – to know avail. My husband will gain 40lbs and have a huge belly – yet his knees remain pointy and skinny (b@stard!) and beautiful, this is not fair! I run and have very 'muscular' legs; small ankles – yet the chubby knees persist. So I will try your 'single joint' exercises, although I do tonnes of lunges and squats again to no avail.
Remember, It doesn’t really matter where you want to lose the fat.formore details..
you can always get spot liposuction on just your knees(yes, they do that). its one more extreme option but atleast it will be gone and it will have a hell of a time coming back if you are working out like you say
This is definitely a problem for me – I'm very skinny but my legs just don't seem to fit with my body. I won't go out without tights on if I'm wearing a skirt and I always tell my friends that I'm jealous of their knobbly knees. Definitely going to try the exercises!
I have fat knees and i want them GONE all GONE anyy exercises(or certain foods) for loosing knee fat i want them gone for the prom so i can look slim and sexy
by the way i have 1 and a half monthss so i need fast results
Mine is not fat but its muscle
HELP!
on my inner knee bit, it sticks out a little
is there any way of getting rid of this so my legs are completely straight?
would i have to stop exercising , or will it just always be like this?
Mine is not fat but its muscle
HELP!
on my inner knee bit, it sticks out a little
is there any way of getting rid of this so my legs are completely straight?
would i have to stop exercising , or will it just always be like this?
I have to say Its most ALL genetic. Most all scottish, irish, and german heritage have these issues and most all of us americans are from these decents, so all I can say is suck it up to your bloodline unfortunatly. But walking, steppers, and stairs can help tone. But, don’t be unrealistic and think you’ll have runway model skinny knees for cutting out fat, carbs and walking more. We all come in different shapes from our ancestery. SADLY. And very disapointing I agree. If people would embrace thier flaws and except some of them, they would be so much the happier! Our shapes are not always our fault so be realistic and not be so sheepy and have to be like everyone else. I’d like thin knees and thighs but I’ve come to terms its genetic and ME. and I am beautiful as the slim jim chic.
Easier said than done! My body is fit everywhere except my legs from the knee caps to the upper thigh! This area does not fit with my body at all. I target this area with all kind of exercises, I ended up losing weight (I have no fat what so ever anywhere else), everywhere and up looking like skeleton and my legs stayed the same! l hate it and all my life I wished to have normal upper legs but I guess it’s the genes and there is nothing I can do.
I agree with MermaidsMaiden- and am annoyed with all you gym instructors giving out exercises for fat knees- it won’t work and you’re giving people false hope. The knee is bone covered by skin- there’s no muscle, so you will tone around the knee but not the pockets of fat that are on the knee itself. It is sadly purely a genetic problem. Otherwise there would be “knee exercises” in the gym etc. People who never do a day’s exercise in their life, and people who are fat could still have good knees. It’s like giving exercises to make your face pretty- you either have a pretty face, or you don’t- same with knees. I have had fat knees all my life and never wear skirts or shorts as I’m so self conscious about them, unless with family or with boyfriend. Maybe when I make a bit of money I’ll get surgery, but for now, I just wear pants and jeans and I’m fine and find other ways to look my best, plus my boyfriend doesn’t seem to mind! Curing fat knees is the same as trying to cure thick ankles- impossible!
help me i am a comfort eater i have had a baby who is 3 month old an breeast feeding i try t eat healthy but i crave chocalate an fried food sometimes i want to know is it safe to try a detox with gillians makeife pills or alli from boots i try having dark chocklate email me at asidat59@yahoo.com
hi aysha if ur interested in weight loss i can help u with that and your cravings. Email me nadine.charrouf@yahoo.com.au
how to get rid of fatty pockets behind your knee? naturally?
are there exercises for that?
thanks,
marian
I have fat on the inside just under the knee, what can I do to get rid of this sense it is very painful
******One has to follow safety so that he does not be a victim of ankle injury it is advisable to seek advice from an experienced solicitor*******
this cannot be accurate. i am a UK size 6 to 8, i am toned enough to have a 6 pac, have a very very tiny upper body but STILL fat knees. I am NOT fat, i do not need to eat any fewer calories or do any more cardio, i’d look disgustingly thin. This cannot be the answer to the fat knee problem. I think its more to do with toxification or something.. must be. Cause this is not the answer (if you are already slim and healthy..)
it has been my problem for ever having fat calves
same problem with me i have these fat huge thighs with fat knees even i can not wear short dresses
the knees in the pictures are the same as mine …i dont think they look that bad
Just imagine having to live with very obvious stretch marks on your fatty knees as a pretty young lady
…. I have to try to stop being so self-conscious and just accept it I guess :-/ but after 25 yrs, that can still be hard.
That is not fat it is muscul
Yea, right