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Inner Knee Fat: How to Lose Knee Fat With Exercise & Dieting


Inner Knee Fat: How to Lose Knee Fat With Exercise & Dieting
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We all have that little extra padding around our inner thighs, and while it might not be the most attractive thing in the world, it does serve a purpose. This inner thigh fat is called panniculus adiposus, and it's there to help protect your knees.

When you bend your knee, the panniculus adiposus is a cushion between your femur and tibia, preventing them from rubbing together. This layer of fat also helps absorb impact, which is why it's so crucial for people who are active or play sports.

While some inner thigh fat is perfectly normal, you may want to get rid of it if it feels excessive. It's often referred to as "jiggle" or, more scientifically, subcutaneous fat. Most people don’t find it aesthetically pleasing and wish to reduce or eliminate it.

For women, it often occurs when wearing form-fitting clothing, like a pencil skirt. And for men, it's often visible when wearing tailored trousers or shorts. So what exactly is this pesky bulge? And why does it seem to only appear on our knees? Fortunately, there are a few simple ways to minimize the appearance of knee fat.

What Causes Knee Fat?

A few factors can contribute to the formation of knee fat, including age, genetics, and lifestyle choices. For example, as we age, our skin loses its elasticity, which can cause fatty deposits to form. If you're genetically predisposed to carrying extra weight around your midsection, you're also more likely to have knee fat.

Second, BMI (body mass index) is a significant factor in the development of knee fat. Simply put, the higher your BMI, the more likely you are to have excess fat around your knees.

You're more likely to struggle with knee fat if you live a sedentary lifestyle or don't eat a healthy diet. When we sit, our muscles are in a relaxed state, and they don't burn as many calories. This can lead to the accumulation of fat.

Diets high in sugar and refined carbs can cause your body to store more fat, but exercising regularly can help to decrease the amount of fat stored in your body. When we eat more calories than we need, our bodies convert the excess into triglycerides stored in our fat cells.

However, not all fat cells are created equal. Some are more efficient at storing triglycerides than others. And the cells in our inner knees are very good at storing triglycerides. As a result, they tend to be a bit larger than the fat cells in other parts of our bodies. Following the proper diet and regular workouts can mitigate the effects of inner knee fat.

How to Get Rid of Fat Around Your Knees?

If you're carrying a few extra pounds around your knees, you're not alone. Fat deposits in this area are quite common, especially among women. But don't despair - there are ways to potentially get rid of knee fat and achieve slimmer, more attractive legs.

Here are a few tips to help you slim down your knees:

Exercise Regularly:

While spot-reducing fat is impossible, regular exercise will help reduce overall body fat and give you slimmer legs. Cardio exercises such as walking, running, and biking are all excellent choices. Try doing some squats, lunges, and leg raises to tone your inner and outer thigh muscles.

Watch Your Diet:

Healthy foods will help you lose overall body fat, including your knees. Avoid processed foods, sugary drinks, and excessive amounts of saturated and unhealthy fats. Instead, focus on eating plenty of fruits, vegetables, lean protein, and whole grains.

Stay Hydrated:

Drinking plenty of water helps flush toxins from your body and reduce water retention - another cause of puffy knees. Aim for eight glasses of water per day or more if you're frequently exercising or in hot weather.

Avoid High Heels:

Wearing high heels too often can lead to knee pain and problems such as bunions - which can make your knees look larger than they actually are. Save the stilettos for special occasions and stick to comfortable shoes for everyday wear.

By following these tips, you can help get rid of unsightly knee fat and improve the overall appearance of your legs.

The Best Exercises to Target Knee Fat

When it comes to exercises, there are certain easy-to-follow and low-impact workouts that you can perform to minimize knee fat:


It's no secret that running or jogging can help you lose weight. But did you know that it can also help reduce fat in your legs? That's right - each step helps break down the fat cells in the low body.

So if you're looking to slim down your legs, a few laps around the block may be just what you need. And don't worry - you don't have to be a marathoner to reap the benefits.

Even a moderate jog will do the trick. And that's not all - running can also help improve joint flexibility, increase bone density, and protect against osteoarthritis. So dust off those running shoes and hit the pavement!

Riding a Bike

For anyone who's ever been on a bike, it's no secret that cycling can be great for your legs. Not only does it give your thighs and calves a workout, but it also helps tone your core and improve your balance.

Riding a bike can also help reduce knee fat by strengthening the knee muscles and reducing the amount of fat deposited in this area. Biking also helps slim down the legs and knees by burning calories and toning muscles. In addition, it is a low-impact exercise that puts minimal stress on the knees. As a result, biking is an ideal activity for people who are looking to reduce knee fat and prevent knee pain.

So, cycling is a great workout to add to your routine if you want to slim down your legs. And, as an added bonus, you'll also enjoy the fresh air and scenery!


Lunges are one of the best lower body exercises to tone the leg muscles and create a stronger knee joint. The key is to focus on form and maintain a consistent lunge schedule.

When done correctly, lunges engage the quads, hamstrings, and glutes, all of which help to create a slimming effect on the legs. In addition, lunges help build bone density and improve balance, which can help reduce the risk of knee injuries. You can also add a resistance band to this workout to enhance the intensity. So for anyone looking to reduce knee fat, lunges are definitely worth a try.


We all know that carrying extra weight can strain our joints, particularly our knees. But squats are an amazing exercise that can help eliminate the extra baggage in your inner knee. By repeatedly lowering your body towards the floor and returning to a standing position, you can tone the muscles in your thighs and help reduce the amount of fat around your knees.

In addition, squats can also help improve your balance and flexibility, both of which are important for preventing knee injuries. So if you want to reduce the amount of fat around your knees, add some squats to your workout routine. You may be surprised at the results.


By taking a few extra steps each day, you can help reduce fat in your legs. Walking helps stimulate blood flow and release stored fat, so it’s an effective way to reduce knee fat.

And it’s not just good for your knees – walking is also a great way to improve your overall health. So next time you’re feeling pain in your knees, go for a walk – it might be the best medicine.


Swimming is often thought of as a great way to stay in shape, and for a good reason. Not only does it provide a full-body workout, but it is also low-impact, meaning it is gentle on the joints. This makes it an ideal exercise for people of all ages, including those with knee problems, including knee fat.

This is because the water provides resistance, which helps tone the muscles and burn calories. In addition, swimming is a great cardiovascular workout, which can help improve overall health and reduce the risk of obesity.

Best Diet to Lose Knee Fat

There's no one-size-fits-all answer to this question, and there is no diet for losing knee fat; there is only a diet for losing fat. This will vary depending on your individual physiology and goals. However, a few general principles can help you create a healthy and effective weight-loss plan.

  • First, focus on whole, unprocessed foods such as fruits, vegetables, and lean proteins. These nourishing foods will help you feel satiated while providing the nutrients your body needs to function properly.
  • Second, include plenty of high-intensity interval training in your workout routine. This exercise is highly effective at burning calories and helping reduce body fat.
  • Finally, be patient! Losing fat or knee fat takes time and consistency, so don't get discouraged if you don't see results immediately. Stick with it, and you'll be sure to achieve your goals.


1. Why are my knees fat on the inside?

There are a few reasons why the inner knees are particularly susceptible to carrying excess subcutaneous fat. First, the knees are a stabilizing joint, which means they don't move around much. This lack of movement means that the muscles around the knee don't get as much of a workout, making them more likely to store fat.

Additionally, the inner knees are close to other major joints like the hips and ankles. These joints produce a lot of movement, which can cause the connective tissue in the area to break down over time. This breakdown makes it easier for fatty deposits to form in the inner knee area. Finally, many people tend to carry more weight in their lower body than their upper body. Since the inner knees are located in the lower body, they're more likely to be affected by this excess weight.

2. Can skipping rope reduce knee fat?

Skipping rope is often seen as a childhood activity, but it can be a great workout for adults. Not only does it provide a cardio workout, but it can also help to tone the legs and reduce knee fat.

The key to reducing knee fat with skipping rope is to use a jump rope that is the correct size for your height. This will ensure that you get the most out of your workout and burn the most calories. Additionally, be sure to land lightly on your feet when you skip and avoid landing hard on your knees. With a little practice, you'll be able to reduce knee fat and get toned legs in no time.

3. Can you have fat removed from the knees?

Yes. Liposuction is a surgical procedure that uses a suction device to remove excess fat from the body. CoolSculpting is a non-surgical procedure that uses cold temperatures to kill fat cells. Both procedures can effectively reduce unwanted fat, resulting in reduced knee size.

The Bottom Line

So there you have it - everything you need to know about losing knee fat through exercise and dieting. As you can see, it's not an easy process, but it is possible with the right approach.

Remember to focus on exercises that target the knee muscles, and include plenty of healthy cardio and strength training in your routine. And finally, don't forget to clean up your diet; cutting out processed foods and eating more lean protein, fruits, and vegetables will help you reach your goals.

Reading List

Article Sources

  • Hazell, Tom J., et al. “Two Minutes of Sprint-Interval Exercise Elicits 24-Hr Oxygen Consumption Similar to That of 30 Min of Continuous Endurance Exercise.” International Journal of Sport Nutrition and Exercise Metabolism, vol. 22, no. 4, Aug. 2012, pp. 276–83. PubMed,

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