Weight loss and muscle-toning help tone up the knee area.
Chubby knees can leave you feeling self-conscious about your appearance while wearing a short dress or skirt. Although you can't lose weight specifically around your knees, you can lose weight all over, which will improve the appearance of the area surrounding your knees. A combination of cardio and strength training exercise, along with a healthy diet will help you lose fat around your knees.
Known as one of the most complex joints of the body, according to the American Council on Exercise, the knee bears 80 percent of your weight when you stand. This complicated joint is comprised of ligaments, tendons, bones and joints. Fat can accumulate around the knee to give your legs an appearance you find embarrassing. While you don't have any muscles directly on your knee, many surround the knee area, such as the quadriceps, hamstrings and calf muscles.
Cardiovascular Exercise to Slim Your Body
To lose the fat around your knees, you must lose fat all over -- you can't spot reduce. Cardiovascular exercise is a vital part of this process. As you engage in 150 to 300 minutes of cardio exercise per week and follow a healthy diet, you'll burn calories and drop pounds. The pounds dropped slim you down all over and improve your knees' appearance. Most moderate exercises, such as brisk walking, burn about 250 calories per hour, while vigorous exercise, like running or biking, burns around 500 calories per hour. Boost your calorie burn with interval training. Alternate two to four minutes of normal-paced exercise, such as walking, with one to two minutes of faster-paced activity, such as jogging. Continue to alternate throughout your workout. A daily deficit of 250 to 500 calories will help you drop a half to 1 pound per week.
Improve Knee Appearance with Leg-Toning Exercises
While you're dropping excess pounds with aerobic exercise, improve the appearance of your knees with strength training exercises for the legs. Lunges, squats and calf raises with or without the added resistance of a hand-held weight work the muscle groups that surround the knee, leading to a toned appearance. At the health club, include leg extensions, leg presses and leg curls to further tone the muscles of your legs for better-looking calves, knees and thighs.
Eat Healthy for Fat Loss
Fat on your knees and everywhere else can occur, in part, from bad eating habits. Improve your health and appearance by cutting 250 to 500 calories each day to lose a half to 1 pound per week. Instead of eating three large meals, consume five smaller ones to keep yourself satisfied and your metabolism increased all day. Focus on eating lean protein, whole grains, fresh produce and low fat dairy. Avoid food that is heavily processed or contains high levels of sodium, which can make you appear bloated. And, the aid in weight loss, increase your intake of healthy fluids each day. This helps flush the weight you're losing and also helps you feel full.