6 effective exercises for slim knees that you can do at home

6 effective exercises for slim knees that you can do at home

Fat in this area goes away in the last place, so you need additional training.

Fat in the knee area is the most insidious, because it leaves the body in the last place. The usual methods of weight loss may not work. But do not hurry to get upset, you can still get rid of it. We offer an uncomplicated but effective workout of six exercises. And remember: proper nutrition and regular skin care will also help you get your knees in shape.

coach in stretching, choreography and plasticity

You should start the complex with a warm-up, which will prepare your knees for more serious loads.

Warm-up

Circular movements of the knees while sitting

Tehnika

• Sit on a chair or sofa, put one foot on the floor, raise the other.
• Place your hands on the knee of the working leg, straighten your back.
• Perform rotational movements of the knee clockwise and counterclockwise.
• Change legs, perform the same exercise on the other leg.
• The movements should be maximally worked out and clear.
• You don’t need to perform the exercise too fast, focus on quality.

Perform the exercise for two to three minutes for each leg.

Walking in place with a high elevation of the knees

Execution technique

• Stand up, put your feet slightly narrower than your shoulders, straighten your back.
• Bend your arms at the elbows and stretch out in front of you with palms down so that your elbows are along your body.
• Raise your left leg, bending it and touch the palm of your left hand with your knee.
• Lower the leg back to the starting position and do the same with the right leg.
• Alternate legs while performing the exercise and take your time. The muscles of the legs and abs should be tense all the time.

Perform the exercise for three minutes.

Circular movements of the hips

Execution technique

• Stand up, put your feet much wider than your shoulders, bend your arms and place them on your waist.
• Start rotating your hips in a circle, arching your back and leaning forward. Do first clockwise and then counterclockwise.
• Keep your feet on the floor.

Perform the exercise for three minutes.

Main part

Bulgarian split squats

Execution technique

• Stand with your back to a sofa or chair, bend your left leg and put its shin on the sofa, the right leg remains straight. Keep your hands on your waist.
• On an exhale, do a squat to a 90-degree angle at the right knee, at the bottom point the knee of the left leg should face the floor. Keep your back straight.
• As you inhale, straighten your right leg and return to the starting position.
• Repeat the exercise without changing the working leg.

Perform 20 repetitions for each leg.

Squats with a kicking leg forward

Tehnika

• Put your feet slightly wider than shoulder width, put your hands on your waist, straighten your back.
• Perform a shallow squat.
• Standing up, throw one of your legs with a forceful movement with the heel forward, straightening the leg. It should look like you are doing a kick.
• Lower the leg and immediately go into a squat.
• Alternate the legs that you use to perform the kicks.

Perform three approaches of 20 reps.

Sumo squats with side leg kicks

Tehnika

• Stand with your feet shoulder-width apart and your hands on your waist.
• Perform a shallow squat.
• Stand up and shift your body weight to the right leg. At the same time, straighten the left leg to the side with a jerk so that it is parallel to the floor at the top point. This should result in a kicking motion.
• Return to the starting position and immediately perform another squat. When lifting, transfer the body weight to the left leg, and make the kick with the right leg.
• Try to lift your leg as high as possible during the kick, keep your balance.
• Keep your feet on the floor during squats.

Perform three approaches of 20 repetitions.

Training is over. For detailed exercises, see the video.

If you are tormented by pain in the knees, we offer you a set of exercises that will help you get rid of it and strengthen the joints.