12 EXERCISES TO TONE AND SCULPT YOUR KNEES AND LEGS
Both resistance training and lower-body cardio exercises, like running, biking, or using the elliptical, are great for targeting fat around the knees. However, some exercises are more effective than others.
Here are some of the most effective exercises and their variations for reducing knee fat. Be sure to warm up your legs before starting your workout to prepare your muscles and joints. Adding a few ankle stretches and moves will also help protect your ankles during the routine.
Lunges
Lunges and their various variations are excellent for targeting knee fat and toning the inner thighs. If you’re a beginner, start with bodyweight lunges and gradually add weights as your strength and balance improve.
FORWARD LUNGE
Forward lunges require balance and core strength. To improve stability, step forward in line with your leg’s natural alignment, rather than bringing it closer to your midline. This helps maintain better control and reduces the risk of injury.
LUNGE JUMP
Lunge jumps are a dynamic variation that not only tones muscles but also burns extra calories, making them a great option for targeting fat around the knees. This exercise requires good coordination, so it’s best to add it to your routine once you’ve mastered the standard stationary lunge.
CURTSY LUNGE
For the curtsy lunge, step back at a 45-degree angle and lower your hips, sinking into your glutes. Make sure your hips are positioned behind you to avoid straining your knees and to maintain stability during the movement.
Squats
Squats and their variations are effective for targeting above-the-knee fat by working the quadriceps. If you’re new to training, begin with bodyweight squats and gradually add weights as you build strength.
SQUAT WITH KNEE-UP
The squat with knee-up is a great exercise that challenges your balance and stability. To perform it effectively, focus on activating your core and move slowly to maintain control while standing on one leg.
SPLIT SPUAT
Split squats demand muscle endurance and balance. To improve stability, position your forward leg in line with its natural alignment, keeping it directly in front of the hip. Ensure your feet are parallel and hip-width apart for better control and proper form.
SIDE MOVING SQUAT
The side moving squat helps improve muscular endurance by requiring you to hold a squat position while moving side to side. To increase the intensity, aim to keep your squat as low as possible throughout the movement.
SIDE JUMP TO SQUAT
The side jump to squat is a dynamic variation that requires mobility, coordination, and endurance. It’s ideal for individuals who have experience with squats and are looking to challenge themselves further with a more advanced movement.
Step-Ups
Step-ups are an excellent exercise for toning the muscles around the knees, targeting the quadriceps, calves, and hamstrings. Begin with bodyweight step-ups, and as you gain strength, gradually add weights to increase the challenge.
CLASSIC STEP UPS
When performing classic step-ups, avoid using a bench or step taller than knee height to prevent knee strain. Focus on maintaining muscle tension as you step up and down to effectively activate and strengthen your leg muscles.
STEP UP DOWN
The step-up-down variation requires good coordination and focus as you alternate legs on top of the step or bench. Begin by performing this exercise slowly to ensure proper form, and gradually increase speed as your coordination and confidence improve.
Jump Rope
Jumping rope is a high-intensity cardio exercise that helps burn fat throughout your body, including challenging areas like behind the knee. It’s an effective way to improve overall fitness while targeting fat reduction.
CLASSIC JUMP ROPE
The classic jump rope exercise requires good coordination and endurance. Start at a slow pace to focus on your form, and gradually increase your speed as your coordination improves.
JUMP ROPE ALI SHUFFLE
The jump rope Ali shuffle involves a shuffling motion, which requires higher coordination and agility compared to the classic version. This makes it an excellent progression for those looking to challenge themselves and enhance their coordination while jumping rope.
ONE LEG HOP
The one-leg hop is an advanced progression from the classic jump rope. In addition to coordination and endurance, it requires balance, calf strength, and core stability, making it a more challenging exercise that engages multiple muscle groups.
CONCLUSION
Incorporating a combination of resistance training and cardio exercises, such as lunges, squats, step-ups, and jump rope variations, is an effective approach to targeting fat around the knees and toning the legs. Starting with basic exercises and gradually progressing to more challenging variations will help build strength, coordination, and endurance. Consistency, along with proper form and gradual increases in intensity, will lead to noticeable improvements in muscle tone and fat reduction over time.
16 EFFECTIVE PILATES EXERCISES TO STRENGTHEN YOUR CORE
Strengthening your core is one of the best ways to improve your overall fitness—and adding Pilates exercises to your routine can help you get there.
But why is core strength so essential? It goes beyond just your abs or obliques; your core also includes deep stabilizing muscles like the transverse abdominis, hips, lower back, and pelvic floor. Strengthening all these areas is crucial for balance, stability, posture, proper exercise form, and spinal health. Plus, a strong core can help prevent lower back pain, which is beneficial for both workouts and daily life.
While many exercises engage the core, Pilates specifically targets these muscles. Practicing Pilates can challenge your muscles in new ways, especially if it’s new to your routine, and help you build core strength in a balanced and controlled way.
“Pilates is a mind-body workout that activates your core muscles with each exercise,” says Manuela Sanchez, a Pilates instructor at Club Pilates in Brooklyn, New York. With Pilates, whether you’re doing a core-focused move or one targeting another area, your core remains engaged throughout.
Pilates strengthens both the deep and superficial areas of your core, from the deep internal transverse abdominis to the surface-level rectus abdominis, for comprehensive core strength, Sanchez explains.
What are the benefits of Pilates exercises?
As we mentioned, Pilates exercises—whether dedicated to core work or incorporating full-body moves—are fantastic for strengthening your entire core. But there are plenty more reasons to consider adding Pilates to your routine.
One major benefit is its accessibility. While some Pilates exercises use equipment like a reformer, many Pilates mat exercises require no equipment beyond a yoga mat for comfort. This means you can enjoy a Pilates workout at home without needing to join a class or gym. Plus, if you’re interested in lower-body-focused Pilates moves (which also engage the core), you can use just a chair for many effective exercises.
Practicing Pilates at home is not only convenient but also highly beneficial. In addition to core strength, Pilates enhances flexibility, balance, coordination, and breath control. It’s also adaptable, with exercises suited for beginners and progressions for more advanced levels, making it a scalable workout option for all fitness levels.
What are some great Pilates core exercises?
Some of the best Pilates core exercises include classics you may know, like the Pilates hundred, single-leg stretch, and roll-up. There are also a few you might recognize by sight, even if the names aren’t familiar. Below, you’ll find 17 effective Pilates core exercises you can do at home—no equipment needed!
You can incorporate a few of these as a warm-up, suggests Sanchez, or add them to your next workout to emphasize core engagement. For a quick movement session, choose a few favorites and repeat them a couple of times for a standalone routine. If you’re new to these moves, start by performing each exercise for 30 seconds and gradually work your way up to a minute.
LEG CIRCLE
Lie faceup with your arms at your sides, palms down.
Bend your left knee, placing your left foot flat on the floor. Extend your right leg straight up toward the ceiling.
Circle your right leg out to the side, down toward the ground, and back to the starting position. Keep the circle as large as possible while maintaining your lower back on the floor.
Reverse the circle for each rep.
Complete all reps on one leg, then switch to the other side and repeat.
DOUBLE LEG STRETCH
Lie faceup and bring both knees in toward your chest.
Curl your head up and place your hands on your knees.
Extend both legs out in front of you while reaching both arms overhead. Keep your lower back pressed into the floor and aim to straighten your legs as much as possible.
Circle your arms out to the sides and around back to your knees as you pull your knees back in toward your chest.
PILATES ONE HUNDRED
Lie faceup on your mat.
Lift both legs up toward the ceiling and lower them halfway, keeping them at an angle.
Curl your head up, reaching your arms long alongside your body with palms facing down.
Pump your arms up and down as you inhale for five counts and exhale for five counts.
Repeat this breathing pattern 10 times while maintaining the position.
ROLL UP
Lie faceup with your arms extended above your head, resting on the floor.
Float your arms up so your wrists are directly over your shoulders.
Slowly begin to curl your spine up off the floor, starting with your shoulders and ending with your lower back.
Curl up to a seated position, then fold your torso over your legs while keeping your core tight throughout the movement.
To return, reverse the movement, rolling back down to the floor from your lower back to your shoulders.
SINGLE-LEG STRETCH
Lie faceup on your mat.
Bring both knees in toward your chest, placing your hands on your shins, and curl your head up off the floor.
Extend one leg out at a time, alternating sides while keeping your knees bent.
Make sure your lower back stays pressed into the floor, and engage your core throughout the movement.
PLANK LEG LIFT
Start in a high plank position with your hands directly under your shoulders.
Alternate lifting one leg off the floor as high as you can, but not past shoulder height.
Keep your core, glutes, and quads engaged to maintain stability and avoid rocking your hips.
TEASER
Lie faceup on your mat.
Bend your knees over your hips and lift your feet off the mat.
Extend your legs while reaching your arms toward your feet and lifting your head and shoulders off the mat. Aim to create a V shape with your torso and legs.
Hold this position for five breaths.
After five breaths, roll onto your back, bending your knees again.
HIGH PLANK TO PIKE
Start in a high plank position with your palms flat on the floor, hands shoulder-width apart (or wider, if that’s your preference for push-ups). Ensure your shoulders are stacked above your wrists, your legs are extended, and your core is engaged.
Exhale as you push your tailbone up toward the ceiling, straightening your legs as much as possible. (Feel free to bend your knees if needed to get your heels closer to the ground.)
Reverse the movement to return to the high plank position. This completes one rep.
Lie faceup on your mat.
Extend your right leg straight up so that it’s perpendicular to the floor. Place your hands behind your right leg, pulling it toward your face, and curl your head up off the floor.
Lift your left leg a few inches off the mat.
Switch legs by pulling your left leg in toward you while allowing your right leg to hover just above the floor.
Continue alternating between legs in a controlled manner.
PLANK ROCK
Start in a high plank position with your hands directly under your shoulders.
Rock your whole body forward a couple of inches toward your hands, then rock backward toward your heels.
Keep your core, glutes, and quads engaged throughout the movement to maintain stability.
HIP DIP
Start in a side plank position with your right hand directly underneath your right shoulder and your left foot stacked on top of your right foot.
Dip your hips down toward the ground, then lift them back up to the starting position.
Repeat this movement 10 times before switching to the left side.
CRISS-CROSS
Lie faceup and bring both knees in toward your chest.
Place your hands behind your head, keeping your elbows wide, and curl your head up off the floor.
Bring your left shoulder toward your right knee as you extend your left leg out.
Then, bring your right shoulder toward your left knee while extending your right leg.
Continue alternating sides in a controlled manner.
TOE TAP
Lie on your back with your feet flat on the floor and your arms at your sides. Ensure your back is flat against the floor.
Bring your knees up to a 90-degree angle; this is your starting position.
Slowly lower your feet down so your toes tap the floor, then reverse the movement to return to the starting position. This completes one rep.
BIRD-DOG
Start on your hands and knees in a tabletop position, ensuring your wrists are stacked under your shoulders and your knees are stacked under your hips. This is your starting position.
Extend your right arm forward and your left leg back, maintaining a flat back and keeping your hips in line with the floor. Focus on driving your foot toward the wall behind you. Hold this position briefly.
Squeeze your abs and return your arm and leg to the starting position. This completes one rep.
Perform a set number of reps, then switch to extend your left arm and right leg. Repeat the process.
SLOW MOTION MOUTAIN CLIMBER
Start in a high plank position with your hands directly under your shoulders.
Bring one knee in toward your chest at a time, alternating legs.
Keep your core, glutes, and quads engaged to avoid rocking your hips during the movement.
BIRD-DOG CRUNCH
Start on your hands and knees in a tabletop position, ensuring your wrists are stacked under your shoulders and your knees are stacked under your hips. This is your starting position.
Extend your right arm forward and your left leg back, maintaining a flat back and keeping your hips in line with the floor. Focus on driving your foot toward the wall behind you. Hold this position briefly.
Squeeze your abs and return your arm and leg to the starting position. This completes one rep.
Perform a set number of reps, then switch to extend your left arm and right leg. Repeat the process.
conclusion
Incorporating these Pilates core exercises into your fitness routine can significantly enhance your overall strength, stability, and body awareness. Focusing on the core not only improves your physical performance but also helps prevent injuries and alleviate back pain. Whether you’re a beginner or more advanced, these exercises are adaptable and can be performed anywhere, making Pilates a convenient and effective choice for core training. Remember to engage your core throughout each movement, maintain proper form, and listen to your body as you progress. By committing to these practices, you’ll build a strong foundation that supports all your fitness goals.
