Fat Reduction Legs
succeedin2
Posts: 501 Member
To help reduce your fat knees, you can do exercises to help tone up the areas that surround them, while promoting weight loss. Aim for 10 to 12 reps and four to five sets with each exercise.
Running
Any type of cardio will cause you to burn calories and lose weight throughout your entire body. Running is a type of exercise that involves repetitive motion of your legs. If you do not like running, do another type of cardio with leg involvement, such as elliptical training, stair climbing, brisk walking or rowing. Aim for at least 30 minutes of cardio, three to four days a week.
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Stability Ball Squats
Stability ball squats are done with dumbbells and a Swiss ball. Pinch the ball against a wall with your mid back and hold the dumbbells at your sides. After stepping forward slightly and placing your feet shoulder-width apart, lower your body by bending your knees. Once your thighs parallel the floor, stand back up and repeat.
Leg Press
Leg presses work your quads and hamstrings, and they can be done on a leg press machine. After sitting on the seat, place your feet shoulder-width apart on the platform and push it slightly up. Flip the safety handles over to the sides and lower the platform by bending your knees. Once your knees form a 90-degree angle, push the platform up and repeat. Do not lock your knees when you push the platform up.
Reverse Lunges
Reverse lunges are performed with dumbbells. Hold the weights at your sides as you step backward with your right foot. Keeping your core tight and back straight, bend both knees and lower yourself down until your left thigh parallels the floor and your right knee is 1 inch above the floor. Bring your feet together and lunge back with your left foot. Continue to alternate your legs.
Step-Ups
Step-ups are done with a bench and dumbbells. Stand behind the bench with your feet hip-width apart and the dumbbells held at your sides. After placing your left foot on the bench, step up with your right foot. Step down, leading with your left foot, and step up, leading with your right. Step down, leading with your right, and step up, leading with your left. Continue to step up and down with each foot leading.
Stairclimbing
Climb stairs or steps to help strengthen your knee joints and reduce pockets of fat above the knee joint. Climbing stairs focuses on your hips and thighs and at the point where your quadriceps muscles connect to the upper portion of your knee joint. Climb stairs at home with a small bench, your stairway, with an aerobic step, or outside at your curb. Balance your body weight on the balls of your feet. Repeat until you feel the burn in the muscles just above your knee joint.
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Squats
Squats force your knee to bend. Bending, squatting and stepping movements in the knee exercise the knee joint and surrounding muscles and areas. Squatting exercises help tone the thighs and buttocks and create repetitious movement of the knee so that you can blast fat from above the knee joint in a relatively short period. Stand with your feet slightly wider than shoulder-distance apart and then squat down, pressing back with your buttocks as if you're sitting down in a chair. Lower your torso until your thighs are perpendicular to the floor, taking care that your knees don't extend past your toes. Hold the position for a moment and then lift yourself back to your starting position.
Rear Lunges
Rear lunges focus your exercise efforts directly on the knee as you lower and raise your body during a lunge sequence. Lunging steps behind you can be done with or without weights to help trim and tone your knees. To start, perform rear lunges without weights. The more advanced can place a weighted or non-weighted barbell across their shoulders. Stand with your feet together and stomach pulled in. Take a large step behind you with your right foot. Drop your body toward the floor until your left thigh is parallel with the floor. Push yourself upright with the heel of your left foot and press upward with the ball of your right foot. Repeat five to 10 times and then switch sides.
Knee Extensions
Knee extensions can be done on a knee extension machine or at home using ankle weights or no weights at all. At the gym, sit in the machine with low weight to start. Arrange the seat for your height. Press your ankles forward against the pad so that your lower legs are lifted and your knees are almost straight. Don't lock your knees at the top, but keep your knees soft. Slowly lower, feeling the tension just above your knees just where you're working to decrease fat pockets. Repeat 10 to 15 times.
Wall Squats
Wall squats require the use of a stability ball. Pinch the ball against the wall with your mid-back, step forward slightly and space your feet shoulder-width apart. Keeping your core tight and back
Running
Any type of cardio will cause you to burn calories and lose weight throughout your entire body. Running is a type of exercise that involves repetitive motion of your legs. If you do not like running, do another type of cardio with leg involvement, such as elliptical training, stair climbing, brisk walking or rowing. Aim for at least 30 minutes of cardio, three to four days a week.
Sponsored Links
Knee Pain Remedy Relieve and Comfort Your Joints, Improve Mobility & Flexibility! www.HealthierProduct.com
Stability Ball Squats
Stability ball squats are done with dumbbells and a Swiss ball. Pinch the ball against a wall with your mid back and hold the dumbbells at your sides. After stepping forward slightly and placing your feet shoulder-width apart, lower your body by bending your knees. Once your thighs parallel the floor, stand back up and repeat.
Leg Press
Leg presses work your quads and hamstrings, and they can be done on a leg press machine. After sitting on the seat, place your feet shoulder-width apart on the platform and push it slightly up. Flip the safety handles over to the sides and lower the platform by bending your knees. Once your knees form a 90-degree angle, push the platform up and repeat. Do not lock your knees when you push the platform up.
Reverse Lunges
Reverse lunges are performed with dumbbells. Hold the weights at your sides as you step backward with your right foot. Keeping your core tight and back straight, bend both knees and lower yourself down until your left thigh parallels the floor and your right knee is 1 inch above the floor. Bring your feet together and lunge back with your left foot. Continue to alternate your legs.
Step-Ups
Step-ups are done with a bench and dumbbells. Stand behind the bench with your feet hip-width apart and the dumbbells held at your sides. After placing your left foot on the bench, step up with your right foot. Step down, leading with your left foot, and step up, leading with your right. Step down, leading with your right, and step up, leading with your left. Continue to step up and down with each foot leading.
Stairclimbing
Climb stairs or steps to help strengthen your knee joints and reduce pockets of fat above the knee joint. Climbing stairs focuses on your hips and thighs and at the point where your quadriceps muscles connect to the upper portion of your knee joint. Climb stairs at home with a small bench, your stairway, with an aerobic step, or outside at your curb. Balance your body weight on the balls of your feet. Repeat until you feel the burn in the muscles just above your knee joint.
Sponsored Links
Symptoms of Arthritis Think You Might Have Arthritis? See Symptoms Here to Help Verify. symptomfind.com/Arthritis
Squats
Squats force your knee to bend. Bending, squatting and stepping movements in the knee exercise the knee joint and surrounding muscles and areas. Squatting exercises help tone the thighs and buttocks and create repetitious movement of the knee so that you can blast fat from above the knee joint in a relatively short period. Stand with your feet slightly wider than shoulder-distance apart and then squat down, pressing back with your buttocks as if you're sitting down in a chair. Lower your torso until your thighs are perpendicular to the floor, taking care that your knees don't extend past your toes. Hold the position for a moment and then lift yourself back to your starting position.
Rear Lunges
Rear lunges focus your exercise efforts directly on the knee as you lower and raise your body during a lunge sequence. Lunging steps behind you can be done with or without weights to help trim and tone your knees. To start, perform rear lunges without weights. The more advanced can place a weighted or non-weighted barbell across their shoulders. Stand with your feet together and stomach pulled in. Take a large step behind you with your right foot. Drop your body toward the floor until your left thigh is parallel with the floor. Push yourself upright with the heel of your left foot and press upward with the ball of your right foot. Repeat five to 10 times and then switch sides.
Knee Extensions
Knee extensions can be done on a knee extension machine or at home using ankle weights or no weights at all. At the gym, sit in the machine with low weight to start. Arrange the seat for your height. Press your ankles forward against the pad so that your lower legs are lifted and your knees are almost straight. Don't lock your knees at the top, but keep your knees soft. Slowly lower, feeling the tension just above your knees just where you're working to decrease fat pockets. Repeat 10 to 15 times.
Wall Squats
Wall squats require the use of a stability ball. Pinch the ball against the wall with your mid-back, step forward slightly and space your feet shoulder-width apart. Keeping your core tight and back
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