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Effective complex of 7 exercises for slimming the knees

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Each of us dreams of the perfect figure. But many have drawbacks, so there is no limit to perfection. For some, the main problem is fat deposits in the knees, which greatly spoil the appearance of the legs and prevent wearing short skirts. And how to get rid of this fat?

Why is fat deposited in my knees?

Fat on the knees is deposited even in slender girls, and ladies with appetizing forms face this problem more often. But why is this happening?

  • This zone is considered the most problematic, because the muscles located here in everyday life practically do not work.
  • Sedentary lifestyle. If you move a little, then you should not be surprised that there is an extra volume in the knee area.
  • A sharp cessation of sports. If a girl regularly performs the exercises, and then abruptly quit practicing, the muscles will no longer receive the necessary load and will become flabby, and in especially problematic places fat deposits will appear.
  • Individual feature. Fat is stored in different places: for someone it is localized mainly in the abdomen, in others - on the thighs, and in the third - on the knees.
  • Improper nutrition. It is logical that with excessive consumption of fat, sweet, flour and fried fat will be stored in different places in any case.

How to get rid of the problem?

So, how to remove fat from your knees? The most important role is played by physical activity, but only with an integrated approach, you will be able to achieve results soon. Let us dwell on several important points.

If you go in for sports and at the same time eat the wrong food, nothing good will come of it. So review your diet, it is important for losing weight.

  • First, reduce the consumption of fatty, flour, sweet, fried, convenience foods, fast food. Ideally, it is better to abandon all this altogether, but reducing the volume will also be useful.
  • Second, reduce your portions. The volume of one should not exceed 200-250 grams.
  • Third, eat fractional, that is, often, but in small portions.
  • Fourth, be sure to include in the diet more fruits, berries and vegetables, dairy and dairy products, cereals and cereals, legumes, low-fat fish and meat, seafood. Mayonnaise is better to replace with olive oil.

Physical activity

Move as much as possible: walk, climb stairs and give up the elevators, walk, vigorously perform household duties. And, of course, do the exercises, you cannot do without them. Here are some of the most effective:

  1. Get on your knees, lower your arms along your torso or place on your belt. Now begin to deviate all body back, but do not sit on your feet. In the final position (try to deviate as far as possible), linger for a few seconds. Such an exercise is quite difficult and has contraindications. So, if you have fragile or sore joints, then it is better to refuse it.
  2. Effective extension and flexion of the legs. Take the initial position: sit on the floor, behind your hands rest your hands on the floor, bend your legs at an angle of 60-70 degrees. Now straighten one leg, then bend it again. Repeat the same with the other foot. Just perform at least 15-20 repetitions for each leg.
  3. Lie on your back, bend your legs at the knees and spread to the sides, joining the feet together. First, join your knees while inhaling, then spread them as far as possible, trying to touch the floor. This exercise is useful for flexibility and will strengthen not only the area above the knees, but also the entire inner surface of the hips.
  4. Walking on the spot is useful (or out of place if the territory allows). At first, just walk, raising your knees as high as possible. Then you can go on the run. Do not forget to raise your knees high during the run, otherwise there will be no effect. Continue in this spirit for 2-3 minutes, then take a break and repeat the exercise.
  5. Sit on the floor, spread your knees apart and join the feet. Now try to touch the floor with your knees, taking a breath, and as you exhale, join your knees while pushing them back to the floor. Such counteraction is useful for strengthening muscles.
  6. Stand up straight, connect your legs, lower your arms along the body. Now lift the leg, bend it at the knee, and then pull it up to the stomach. In this case, you can help yourself with your hands. If at first it will be difficult for you to keep balance, then you can stand with your back leaning against the wall. Repeat the exercise 15 times for each leg.
  7. Arrange the legs to the sides as far as possible from each other, and remove your hands on the belt. Now put all the weight first on one leg, bending it in the knee, then on the other. Stay down and try to do the exercise as slowly as possible to feel the tension in your legs.
  8. Stand up straight by joining your feet together and placing your hands on your belt. Now, with the help of alternate movements of the heels and forefoot, spread your legs. Hold the position in which you will feel the maximum stress, and then return to the starting position in the same way.
  9. Stand up straight, put your hands on your belt and keep your feet together. Now on the exhale, lunge with one foot, bending it at the knee and placing the foot as far as possible. At the end point, linger and spring a few seconds. Inhale and return to the original position. Do the same with the other leg. Total for both legs do at least 30 repetitions.
  10. Stand right beside a chair or wall to keep your balance. Feet bring together. Now, on the exhale, bend the leg at the knee, then turn out the foot so that the inner part is looking up. Now straighten the leg, and while inhaling, return it to its original position. Repeat everything with the other leg.
  11. Spread your legs to the width of your shoulders, place your hands on your belt. Slowly squat and linger when the thighs are parallel to the floor. Be in this position for a few seconds, and then slowly return to the original position.

Sometimes getting rid of the problem prevents not only fat, but sagging skin, which also adds volume. Some procedures will help tighten it and make it more elastic:

  • Cold and hot shower. Direct the water from the shower to the problem areas (the greater the pressure, the better), turn on the hot water first, then the cold one. Continue for a couple of minutes. Conduct such a procedure is desirable in the evening and morning.
  • Do a massage. Get a rough washcloth or body scrub. Work out problem areas in circular motions. After that, it is advisable to apply a cream with a tightening effect.
  • Wraps For this procedure, you can use ground coffee, white clay, seaweed or honey. Apply a lot on problem areas and wrap your knees with cling film. Wait two to three hours, then rinse with cool water.

Make an effort, follow some rules, and soon your legs will become slim and beautiful.

4 causes fat kneeling

The main reasons for which fat is deposited in the knee area:

  1. Irrational food. Excess in the diet of fast carbohydrates, that is, products containing sugar. Eating fried foods that contain a lot of fat. Excess nutrition, when calories are consumed more than consumed.
  2. Slow metabolism. With age, the metabolic processes occurring in the body, proceed more slowly, therefore, gradually begins to lay fat. Most often he “attacks” the zones under the knees in front of and above them, the surface of the hips and buttocks, which “weights” the figure and deprives it of its slimness.
  3. Genetic predisposition. Simply put, the deposition of fat in the problem area, including on the knees, can be inherited from the mother, aunt and grandmother. Such "family" examples are quite common. But well-chosen physical exercises to strengthen the knees and a balanced diet can help in this case. Cellulite above the knees can go completely.
  4. Lack of physical exertion, sedentary lifestyle. As a result, the calories consumed are not consumed, turning into body fat. Muscles in the absence of physical activity become flabby even in people far from old age.

Little anatomy

The knee consists of muscles, bones, ligaments, tendons, and cartilage tissue.

Muscles responsible for the work of the knee:

  • The quadriceps muscle of the thigh. This muscle group straightens the knee, as well as bending the leg at the hip joint,
  • The biceps of the thigh, consisting of three muscles, flexes the leg at the knee,
  • The calf muscles are working to flex the knee and foot. The movement of the knee comes from the inclusion in the work of all these muscles.

Fat deposits accumulate around the knee joints and deprive the legs slimness. They can be in the form of "balls" or "rollers". Fat can also be deposited on top of all the muscles of the legs and deprive them of attractive curves.

Fat areas around the knees can only be removed using exercise and calorie reduction consumed products.

With regular training and the principles of good nutrition, the first positive changes will be noticeable in a month. The lasting results you seek will be achieved in a year. It is this period that will be needed for the problem zones to become zones that delight you! After all, the goal is not only weight loss, but also the acquisition of embossed, slender legs. And for this you need to purposefully and constantly work out the target muscle groups of the legs.

A complex of 7 exercises for the knees

The training program that you compose for yourself is individual, that is, right for you. It will depend on your body type, overall physical development, the number of extra pounds, health status and other factors.

The number of classes per week on average is three to five times. Many suitable schedule training conducted through the day. Some knee exercises included in the complex can be performed every day, and some even several times a day. These exercises contribute not only to the formation of slender legs, but also to the general improvement of the body, improvement of the respiratory system, strengthening muscles and ligaments.

1. Walking on your lap

Exercise borrowed from Eastern practice. Another name is Taoist Walking. It is widely used for therapeutic and prophylactic purposes. In eastern medicine, this practice is considered a good remedy for the treatment of vision and diseases of internal organs. When performing it in full force involved all the muscles responsible for the work of the knee joint. Exercise sighting helps get rid of fat deposits in the hips and the outer and inner part of the knee.

  1. Get down on your knees. For a start, you can put a towel under the knee joint several times. Then you can start walking on the carpet.
  2. The back should be straight, the head can not be tilted. Sometimes, if you are not used to it, doing an exercise can cause pain, so the first exercise is recommended. start with two - three steps. We start from one minute and bring the execution time to ten to fifteen minutes.

This exercise is performed every day or several times during the day.
Also check out the 6th useful properties of “Kneeling”.

2. Exercise "Bicycle"

In doing the exercise, we work out all the muscles responsible for flexing and extending the knee joint. The load on the knee joint itself is very soft. This exercise is considered ideal for developing knee joints. It is included in the rehabilitation program after knee injuries.

  1. Lie on your back, on a hard surface. Hands and feet are at our convenience. Relax the muscles of the spine - you can slightly roll over from side to side.
  2. We find a comfortable body position and press the waist to the floor. Arms are placed behind the head, shoulders slightly raised.
  3. Legs bend at the knees. Thighs are at an acute angle relative to the floor. The load on the lower back muscles can be loosened by raising the legs at right angles to the floor. We imitate cycling, alternately bending and straightening the legs at the knee. At the same time, we extend the left elbow to the right knee, then the right elbow to the left.
  4. For a good muscle workout the pace of “pedaling” should be high.

We carry out ten - twelve exercises for two - three approaches. Breathing is not harbored, breathe freely. It is impossible to hold the breath, since it creates a load on the cardiovascular system.

3. Classic squats

The exercise is aimed at the muscle groups of the buttocks and hips, "sculpts" the slender shape of the legs. Excellent allows you to drive away the fat and tighten the loose knees at home. You can perform squats with dumbbells.

  1. Stand exactly. Shoulders slightly turned, chin raised. Maintain posture for the entire period of exercise. Legs no wider than shoulders.
  2. The feet are parallel to each other. Hands bent at the elbows, put on the belt.
  3. Squat, making sure that the knees form right angle and return to the starting position.

Perform the exercise ten - twelve times two - three sets.

4. Squatting with jumping

Exercise perfectly loads the target muscles of the legs. It can be performed in several versions. Both options increase the load on the target muscles of the legs due to jumping out and due to the position of the arms. The second option gives a large load, as it involves the muscles of the upper part of the body. Is it possible to remove fat from your lap as quickly as possible? Follow the second option.

Option 1

  1. Stand exactly. Legs are wider than shoulders, socks are slightly turned outside.
  2. The feet are parallel to each other. Arms bent at the elbows are located on the chest - the palms of the hands lie on the elbows.
  3. Squat, ensuring that the knees form a right angle and, pushing the legs, jump out, straightening the legs at the knees.

We carry out the exercise ten to twelve times approximately two to three approaches.

Option 2
The exercise is performed in the same way as in the first variant, but initially we place our arms along the body, and when jumping, we throw our arms up.

We study the muscles of the buttocks, the muscle groups responsible for flexion and extension of the knee joint. How to remove fat from the inside of the knees? It is through the attacks!

  1. Stand straight, legs slightly wider than shoulders.
  2. Slightly bend the knees and affairs a step forward.
  3. Keeping your back straight, the weight of the body is transferred to the forward leg, and we bend it at the knee at a right angle.
  4. Linger for a few seconds at the maximum point.
  5. Relying on the entire foot of the forward leg, we rise and return to the starting position.

Lunge on the other leg. The number of exercises - ten for three repetitions.

6. Platform walking

We load the buttocks, hips, knees. If you make friends with the step platform, then soon you will admire your slim legs. Exercise is performed with dumbbells, but for a start you can practice without burdening.

  1. We hold dumbbells on the hands down. We put the right leg on the platform at a right angle - the thigh is parallel to the floor.
  2. Straighten the right leg and lift the left jog leg to the platform.
  3. Keeping balance we fall to the floor.
  4. Repeat exercises for the left leg.

The number of exercises - ten for three repetitions.

This exercise can be performed alternately then for the left, then for the right leg. This option is easier as the load alternates.

7. Jumping on the bench

It loads the buttocks, thighs, allows you to achieve beautiful knees. Exercise perfectly helps burn calories and removes the "ears on the hips."

  1. We select a suitable bench in height at the side and around forty centimeters. We stand next to the bench, legs together.
  2. Do swing arms, at the same time push off with both feet, jump on the bench.

The number of jumps - from ten times and above.

How to remove fat from your knees - 4 more methods

How to lose weight at the knees even more effective? In addition to training, it is very important to follow other rules and recommendations:

  1. Application of the principles of nutrition. Restriction in the diet of high-calorie foods. Eating low-fat varieties of fish, various greens, vegetables. It is good to consume daily lactic acid products such as cottage cheese, kefir, ryazhenka with a fat content of not more than 2.5%.
  2. Baths with salt. Will help improve metabolism, accelerate the burning and removal of fat. In addition, it is just a very pleasant procedure with a relaxing and soothing effect. After the bath, it is recommended to vigorously rub the areas of fat deposits and lubricate the skin with a nourishing cream.
  3. Massage areas of fat. Kneading, rubbing, tingling, help to improve blood circulation and lymph flow. For massage you can use a massage mitten. After active grinding with a mitten, you need to lubricate the skin with a cream. Massage only areas of body fat. Caution! It is not recommended to massage the joint itself - forceful effects are contraindicated! You can only use light strokes.
  4. Daily physical activity - walking, running, swimming in the pool, performing a set of physical exercises. This will help lose those extra pounds, strengthen muscles, and charge the body with energy.

Few moves before bed

How to remove cellulite on your lap yet? Already at bedtime, in bed, you can perform the following simple exercises for the legs:

  • Lie on your back, relaxing your muscles. On the exhale, we pull the socks on ourselves, while inhaling, the muscles of the legs are relaxed. This simple exercise strengthens the muscles located around the knees, improves blood circulation, promotes the alternation of stress-relaxation processes, thereby removing muscle spasms and eliminating leg fatigue that has accumulated during the day.
  • Lying on your back, finely shake your legs for one minute. We do some repetitions. Exercise is the prevention of varicose disease, relieves fatigue. Improves blood flow and lymphatic drainage.

Excess body weight and fat near and between the knees is not just an aesthetic issue. Each extra kilogram creates an increased load on the knee joints. In addition, it is also the risk of developing varicose veins. Your knees will become slim and healthy if you take care of them and pay attention to them!

How to remove fat from your knees - slim in all places

How to remove fat from your knees? It may seem strange to someone, but many ladies ask this question.

According to psychologists, it is the female legs that are considered one of the most attractive parts of the body for men. And, indeed, long, slender, smooth legs will be the pride for each of the fair sex.

Fat deposits can accumulate not only on the abdomen and thighs, but also on the knees. The problem is relevant in the presence of excess weight, but sometimes bothers women with a slender figure.

It is then that the question arises how to remove the fat from the knees, because the defect negatively affects the appearance.

# 4 sources of problem

Before you make any manipulations to eliminate the deficiency, it is important to understand the sources of its occurrence.

The thickening of the fat layer on the knees looks ugly, so you always have to hide your knees under pants or long skirts.

The most common causes of fat deposits in the legs include:

  1. Unhealthy food. If there is a lot of fried food, desserts, flour products on the table, this leads to the consumption of a large number of calories. Their excess accumulates in the body in the form of fat cells.
  2. Slow metabolism. Usually metabolic disorders are observed in people after 35 years. This process leads to the accumulation of fat in problem areas, including on the knees. This entails the weighting of the silhouette, even in slender women.
  3. Genetic predisposition. The majority of the fair sex thickening of the fat layer occurs due to heredity. However, this does not mean that you have to put up with an annoying disadvantage. Properly chosen set of exercises and nutritional correction will help to correct the situation.
  4. Passive lifestyle. One of the most common problems of modern society, to which is often added the use of improper high-calorie foods. If no action is taken, then the body will soon lose its elasticity and attractiveness.

Deciding how to remove fat from the knees, located on the inside, is possible only after finding out the reasons for the formation of a deficiency.

Top 5 home remedies

The fight against fat should be complex. It will not be possible to achieve the desired result, if you use only massage, special exercises or diet. Therefore, start a comprehensive struggle, and the result will pleasantly surprise you.

So how to remove fat from your knees at home? There are several ways to do this:

  • dietary correction
  • selection of suitable physical exercises
  • additional techniques (massage, wraps, masks).

Consider each of them in more detail.

Healthy nutrition (important rules)

The diet is chosen individually for each woman. When forming the menu, it is important to consider the type of the figure and the individual characteristics of the organism.

There are general rules that must be followed by everyone:

  1. The amount of calories consumed is calculated, due to which the number of carbohydrates and fats is significantly reduced.
  2. Fat and fried foods, as well as sweets are excluded from the diet.
  3. Less salt is added to food because it slows down the elimination of fluids and slags.
  4. Sweet fruits are removed from the menu, and unsweetened are eaten before lunch in an amount of not more than 2 pieces.
  5. You should try to eat at least 5 times a day, in small portions. 3 hours before a night's rest, it is worth limiting food intake.

Weight loss should not adversely affect the well-being and mood of a person. To develop a suitable diet menu, it is better to consult a specialist.

Sports training

Any exercise is beneficial in the presence of excess weight. It is recommended to give preference to cardio and strength exercises.

Gradually, legs, waist and hips will decrease. The most effective for weight loss legs are:

  • any types of walking,
  • intense jumping rope with legs bent,
  • squats with widely spaced feet, and with each day loads increase,
  • classes on stepper,
  • Biking,
  • bending the legs from a prone position
  • lunges forward with a knee bend 90 degrees,
  • lunges in hand,
  • exercise on the bench
  • circular knee turns,
  • walking on the spot.

To increase the load, it is useful to run and swim, walk more on foot, stop using the elevator.

Training should be carried out at least 3 times a week, about 2 hours before class, and also after it you can not eat.

The greater the intensity of the exercises, the sooner there will be positive changes.

Fat can be removed from the knees with the help of massage, both at home and in the salon. The procedure is pleasant and useful, increases the effectiveness of other methods.

For self-holding, you must gently rub the problem areas with a tough washcloth. It helps to activate blood circulation.

An anti-cellulite cream is applied to steamed, cleansed skin. The action of special means is aimed at eliminating the fat layer.

Purchased creams can be replaced with natural honey, which eliminates swelling and gives the skin velvety and tenderness.

When combined sports training with caring massage and rubbing a positive result is achieved faster.

At the same time, we should not forget about nutrition, because it is very difficult to fight fat when the menu is filled with sweets, fried and spicy dishes.

Many women do not know how to remove fat from the knees from the inside at home. To do this, you can use masks that are made from natural products.

An excellent tool is a mixture of kefir and cabbage. Previously, the knees are steamed out, then a finished mask is applied on them, and a piece of cloth is applied on top. After 30 minutes, the composition is washed off.

Wraps

For the procedure, you can use anti-cellulite creams. A small amount of funds is distributed to the problem areas and wrapped in plastic wrap. After 20 minutes, the cream is washed off.

Wrapping with blue clay is not only struggling with fat deposits, but also effective for pain in the joints. Clay is diluted with water to a thick consistency, applied to the knees. After this, the composition is covered with a film and aged for 3 hours.

These methods tell you how to remove fat from your knees at home. They are simple and accessible, do not require special skills.

Cosmetology techniques

Non-surgical home methods are relevant only in the presence of minor fat deposits. Cosmetology will help for neglected cases.

Cosmetic methods are designed to enhance metabolic processes and break down fat cells that are excreted through the lymph and bloodstream. These methods include:

A little information about the anatomical structure

The knees are made up of cartilage, bones, tendons, ligaments, and muscles. The following muscle groups provide the functionality of the knee joint:

  • Four-headed femoral. Allows you to straighten the knee and bend the leg at the hip joint.
  • Femoral biceps. This group includes three muscles and is responsible for flexing the knee.
  • Calf. It sets in motion the foot and the knee joint when bent.

The accumulation of fatty deposits occurs around the knees, which become thick, depriving the legs of grace and slimness. They begin to take the form of either rollers or balls. Not always fat accumulates only around the knee joint. Often it is deposited on all the muscles of the leg, when beautiful natural curves are completely lost. Regardless of the place of localization, the fight against fat deposits, is to revise the diet and perform physical exertion. The first implies a reduction in daily caloric intake, and the second - the selection of exercises designed to work out a specific problem area.

If you regularly train and adhere to the basics of rational nutrition, visible results will appear in a month. To consolidate the effect and give the knee joints the desired harmony can only be done when, during the year, they are clearly and purposefully engaged, they do not allow themselves any excess of food. This is due to the fact that losing weight is not the only goal, because women want to have not just fat, but also slender, embossed legs. To achieve this result it becomes possible only with the constant study of the muscle groups of the legs.

Jumping on the bench

It loads the gluteal and femoral muscles, allows you to give your knees a beautiful look, burns extra calories and eliminates the ears on the hips.

  1. They select a bench, the height of which from the side is about 40 cm, stand next to it, holding legs together.
  2. They wave their hands and push off with both feet from the floor, jumping on the bench.

The number of repetitions is 10 or more.

A few more methods to get rid of fat on your lap

Training is only part of a set of measures, in addition to which it is necessary to follow other important recommendations:

  1. Eat right. From the diet should be removed high-calorie foods, include in your menu lean fish, as well as vegetables and greens. Every day you need to eat fermented milk products - kefir, ryazhenka with fat content not more than 2.5%, kefir.
  2. Take a bath with salt. These water treatments improve metabolism, accelerate fat loss, providing a relaxing and calming effect. When the bath is taken, it is necessary to rub the problem areas, lubricate the skin with a nourishing cream.
  3. Massage areas with fat deposits. Thanks to kneading, rubbing, pinching a problem area, blood and lymphatic currents are improved. A session is best done using massage mittens. When the active rubbing is finished, the skin is smeared with cream. Massage is done exclusively on the areas covered with fat. Joints can not be massaged. Forceful influence on them is contraindicated. Only light stroking is permissible.
  4. Physical daily load. It is necessary to perform not only a set of exercises, but also engage in other types of activity. You can swim, run. Due to this, it is possible not only to make legs slimmer, but also to give a good shape to the whole body, to improve the body.

Fat in the knee area and the reasons for its appearance

Unfortunately, many women face this problem. Often, even thin girls mark ugly folds in the knees. This is due to the fact that fat "reserves" are deposited under the skin unevenly.

So what to do in such cases? How to remove fat from your knees? Before selecting effective methods, it is worthwhile to understand the causes of this problem. Of course, it can be associated with hormonal disorders, disruptions in metabolic processes, unhealthy diet, etc. For other reasons, we can mention the lack of physical activity, which is simply necessary in order to keep the body in good shape.

In addition, body fat can accumulate in the area of ​​the knees due to the constant static posture. For example, women are often in the same position - at work, at home or even in a dream. Therefore, before you start the fight for beautiful knees, be sure to watch out for yourself - do you have the above "bad" habits.

General principles of correction

Many of the fair sex are interested in the question of how to remove the fat from the knees quickly. Immediately it should be noted that this will not be possible quickly and passively, at least, without resorting to the help of aesthetic medicine.

The process of correcting this area will be long and will take at least several months. Revising the diet, of course, will help you, but one diet will not be enough for the fat to go exactly from the knee area. It requires physical activity, a special set of exercises, as well as various cosmetic procedures that will help tighten the skin.

How to remove fat from your knees? Power Rules

Naturally, in order to improve the body, you first need to make the right diet. How to remove fat from the knee with a diet? In this case, it is recommended to follow several rules. In particular, it is worth refusing too fatty dishes, replacing them with fresh vegetables and meat, steamed. Experts recommend limiting the amount of salt, while increasing the daily rate of simple drinking water.

Berries, in particular, blueberries and gooseberries, will have a positive impact on the condition of the knees. Naturally, it is recommended to abandon the night snacks, but if you still need to satisfy your hunger, then it is better to do this with the help of low-fat yogurt or yogurt.

How to remove fat from the knees: exercises

One of the most effective means in the fight for beautiful legs is physical activity. Special exercises will help you to work hard to hard-to-reach, problem areas. For example, often women are looking for information on how to remove fat from the inside of the knees. In this place, the deposits are especially “persistent”, and it is possible to get rid of them only with the help of special sports events.

  • For example, wide attacks that help strengthen the muscles of the knees are considered quite effective. For a start, it will be enough to repeat 10-15 attacks on each leg, but gradually their number needs to be increased.
  • Another effective exercise is squats. To do this, you must put your legs shoulder-width apart, stretch your arms in front of you and slowly squat until your hips are parallel to the floor. Make sure that the knees are not too strongly protruding, visually they should be on the same level with the feet. In this position, you need to linger for 10-15 seconds, and then slowly level off. For starters, you can do 10 repetitions.
  • Stand straight, put your hands on your waist. Now lift one leg so that it is at a right angle to the hips. Perform slow circular rotations of the foot, first one way (15 times), then the other.

More physical activity

Special exercises will certainly help to improve the legs. But sometimes this is not enough. For example, if you are interested in the question of how to remove fat at the bottom of the knee (a very sensitive area), then regular exercise will be a good solution.

What physical activity will provide beautiful legs? Running will help tighten the muscles of the legs, "break" body fat and simply improve physical fitness. Effective sports are also cycling and swimming (by the way, the latter is perfect for people with various injuries and diseases of the musculoskeletal system).

Massage for knee area correction

Of course, physical activity and diet will give results. But with some problem areas, even these activities can not cope. What to do in such cases? How to remove fat over the knees or, for example, from the inside? If you have noticed the body fat in these areas, then you should enter into the "therapy course" and massage.

Naturally, you can contact a specialist for this, but if you do not have the time or money for it, then you can conduct the sessions yourself. First lie on your back, lift your legs up, level and shake for 3-4 minutes. Now you can sit down and start working directly on the problem areas. Fingers gently knead areas with fatty deposits, lightly tap on them with clenched fists with your palms.

For massage, it is better to use a special oil. You can cook it yourself: in a portion of the usual body cream, add 1-2 drops of essential fat. Geranium, orange, lemon, lavender and juniper oils are suitable for controlling deposits. To achieve a greater effect, you can purchase special gloves with a pimply or ribbed surface. It is advisable to carry out a similar procedure every day, half an hour after exercise.

The most effective types of wraps

Еще одной категорией средств являются маски, компрессы и прочие процедуры. How to remove fat from the knee using wraps? Immediately it should be said that such events are quite simple to conduct, and the products that are in each house are suitable for them.

For example, you can make a cabbage mask. To do this, finely chop it, then pour the necessary amount of fatty yogurt - it should be not too liquid gruel. After the bath, apply the mixture on your knees, wrap with a cloth bandage or cling film and leave for an hour, then rinse off the residue.

From time to time spend honey wraps. To do this, mix a few tablespoons of honey with a small cube of butter. Apply the mass on problem areas, cover with cling film and wrap with a warm shawl or towel. You need to keep about 30 minutes, and at this time it is advisable not to move too actively.

A very effective tool is blue clay, which can be purchased at any pharmacy. No less effective will be the special algae, which are also sold in pharmacies. To achieve the maximum effect, such procedures should be carried out every day.

Other methods to combat body fat

All of the above tools are really effective, but the results will appear gradually. Some women are interested in questions about how to remove fat from the knee in a short time. The only way out in this situation is to contact a cosmetologist or a plastic surgeon.

For example, you can sign up for a hardware or vacuum massage - the results will appear faster than from home cosmetic activities. A rather popular procedure today is cryolipolysis. Its essence is in cooling the fatty tissue to 20 degrees. This temperature is maintained for an hour, and the surrounding structures do not suffer from the cold, since the apparatus acts exclusively on body fat. In 60 minutes, about 40% of subcutaneous fatty tissues are destroyed, the remnants of which are then excreted from the body along with lymph and blood.

There are other methods, in particular, liposuction and other surgical procedures for the correction of the body.

Fat on your knees

Even thin girls face the problem of fat legs. Fat in this area can ruin the attractive appearance of even slender ladies, because the hanging rollers visually thicken and warp. The zone on the inside of the knee is problematic for many, but with an integrated approach, this part of the body can be made slim even at home. Women are wondering how to get rid of fat on their knees, in such cases:

  • having overweight
  • with the genetic formation of deposits in this zone, when even with a normal build it looks oily,
  • when after regular physical exertion, training stops abruptly.

How to tighten your knees

Effective remedies that help reduce the amount of knees are:

  • special exercises
  • change in diet
  • application of creams, masks.

Wondering how to remove fat from the inside of your knees? It is better to work on this task in a comprehensive manner, using all effective methods, observing the regularity of procedures. The most common method - a diet, it will help get rid of excess weight in the whole body, not only in problem areas. Exercises will give relief to the legs, and cosmetics are relevant in the fight against external manifestations of the problem.

This problem arises due to the accumulation of fat deposits and impaired blood circulation.. Cellulite development zone is similar to orange peel due to stagnation of fat and loss of skin elasticity. Help in this case can be masks and compresses, they stimulate blood flow. Anti-cellulite products are available, but you can make them yourself.

Mix the following ingredients:

  • blue clay - 5 tablespoons,
  • peppermint, apricot and lemon oil - 5 drops each,
  • red pepper - 1 tsp.

The resulting tool is applied after applying the scrub. Next, the treated area is wrapped with cling film, wearing warm clothes. Compress need to withstand 15-30 minutes, then rinse with warm water. The procedure is carried out 2-3 times a week. The tool is effective for any areas of cellulite, but at the bend of the leg it should be applied strictly around the joint.

Knee Slimming Exercises

Exercise is the best way to lose weight. Effective exercises for losing knees on the inside are:

  1. Swimming - in addition to the necessary result, helps strengthen the body.
  2. Stretching - the complex is well suited as a warm-up for warming up before strength training, aimed at stretching the muscles.
  3. Walking is an alternative run replacement. Looking for a way to remove fat from your lap and no time to charge? Replace short routes on transport by walking and, without putting much effort, you will be in shape.

Bench and Platform Exercises

  1. Stand facing the simulator, feet shoulder-width apart. Put your right foot on the bench, lift the heel on the left. Sit down so that the angle of the knee forms 90 degrees.
  2. Hold the position so that the platform is between the legs. Sit down, and when straightening jump onto a hill.
  3. Starting position - facing the bench. Hop onto the platform with both feet at the same time, landing in a half-squat and taking the pelvis.

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