Perform at least one form of weight-bearing aerobic exercise at least three days a week. For example, start with taking 20 minute brisk walks. Walk fast enough so that you're breathing hard. To achieve aerobic benefits and promote weight loss, you should exercise hard enough so that you can speak a few words but not carry on a conversation.
Do squats, lunges, side lunges, calf raises, scissors, the bicycle exercise and rear leg raises or donkey kicks to strengthen your legs and tone fat knees. Include abdominal and upper body exercises such as crunches, planks, side planks, pushups, pullups and triceps dips for total body strengthening to improve your fitness and elevate your metabolism.
Perform yoga or stretches after each exercise session to improve your flexibility and reduce your risk of soreness and injuries. Stretching helps to elongate your muscles to give your legs a leaner appearance.
No excess sodium and improve your diet to reduce water retention. Your knees and other areas appear larger when you carry excess water. Cut out processed meat, table salt, salty snack foods, canned foods and most frozen dinners. Check food labels for sodium content many sauces, condiments and cheeses contain a significant amount of sodium.
Drink at least eight glasses of water each day. Avoid refined grains and increase whole food sources of fiber such as whole grains, beans, fruit and vegetables to reduce water retention and curb your appetite.
If you google all the above exercises you should see how
to perform them.
Lay on the floor and bend your knees as if you are siting, then twist your hips side to side. do it over and over.