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Exercises for Fat Flab Around the Knees

Fat accumulation around your knees is unsightly and won’t 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.


To perform a lunge, grasp a dumbbell in each hand to increase muscular strength in your legs. While in a shoulder-width stance, straighten your back, tighten your abdominals and face forward. Step about 2 feet forward with one foot, and bend both knees until your legs form a 90-degree angle. Don't allow your hind knee to touch the floor, or your front knee to go out farther than your toes. Hold this position for one count and return to the original position. Repeat the lunge with your other leg. Perform 10 lunges with each foot for three total sets.


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Stand with your feet hip-width apart with your back straight and your abdominal muscles tight. Looking forward, bend at your knees and force your buttocks out behind you. Continue squatting until your thighs are almost parallel to the ground. Hold this position for one count before returning to your original position. To create an advanced version of this exercise, hold a barbell behind your head and rest it on your shoulders or hold a dumbbell in each hand at shoulder height. Perform three sets of 10 repetitions.

Leg Extensions

Perform leg extensions on a leg extension machine at a local fitness facility or perform this exercise with a dumbbell at home. To perform a dumbbell leg extension, sit on the edge of a chair with your knees bent, back straight and abdominal muscles tight. Hold the dumbbell between your feet with a firm grip. Slowly raise your bent knees straight up into the air and straighten your legs out in front of you. Slowly bend at the knees to return to the original position. Perform three sets of 10 repetitions of this exercise.

Aerobic Exercise

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One of the most effective methods of losing weight anywhere on your body is through aerobic exercise. It is difficult to restrict fat loss to one particular area of your body. However, with aerobic exercise, you will lose body fat around your entire body and ultimately lose weight in your problem area. To help reduce body fat and burn excess calories, perform 30 minutes of aerobic exercise daily. Examples of aerobic exercise include jumping rope, brisk walking, jogging, swimming and bicycling. (See Reference 1)