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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.

DROP A STONE-COLD POSE INSTANTLY IN YOUR CHRISTMAS PICS

The Christmas Party Photo Hack: How to Pose Like an A-Lister and Look Flawless Every Time

Christmas is almost here – the season of joy, giving, and… unflattering photos. In this age of constant smartphone snapshots, the inevitable New Year rolls around, bringing with it a gallery of awkward, cringe-worthy pictures. From triple chins captured mid-laugh, to tree-trunk legs squashed beneath dinner tables, to the pesky pot belly no pair of Spanx can tame… it’s enough to make anyone cringe.

But somehow, female celebrities seem to dodge such humiliations. No matter where they’re photographed, they always manage to look effortlessly flawless. So how do they do it?

To find out, Femail enlisted ANNA PURSGLOVE to get the inside scoop from top models and photographers on how to pose like a pro. The verdict? With a few key tricks, any woman can appear taller, slimmer, and yes – even younger.

So, when the camera clicks at this year’s holiday gatherings, follow these tips to turn every Christmas party pic into a star-studded shot. Heads up, tummies in, and strike a pose…

BEFORE YOU START

The foundation of any great pose is starting with the right posture, according to portrait photographer Natasha Pszenicki. “Imagine there’s a thread running through your center, pulling you upwards through the top of your head,” she says. “Think tall, think long.”

Former model and celebrity hair and makeup artist Julia Bolino agrees: “I always tell the women I work with to channel their inner Darcey Bussell.”

“Standing tall and poised like a professional ballerina might sound simple, but you’d be amazed at how many women slouch,” she explains. “It’s almost like they’re trying to shrink themselves by hunching over, but from a photographic perspective, that only makes them appear more blocky and less flattering.”

KEEP YOUR CHIN UP

When it comes to smiling, the advice from our panel of experts is simple: don’t do anything that makes your eyes close.

“I always tell people to look at the camera for half a second longer than they think they should,” says fashion and celebrity photographer Juliette Neel. “People often underestimate how long it actually takes for a photo to be snapped. That’s when those dreadful, cock-eyed, drunk-looking shots sneak in.”

So, next time you’re posed for a holiday pic, give that extra second of eye contact with the camera – it’ll help you look more engaged and polished.

Natasha has another important tip: “Bring your chin away from your neck, or you’ll end up with a double chin, no matter how thin you are.”

For the perfect smile, she suggests slightly turning your head away from the camera while pulling your eyes back to the lens. This subtle shift helps elongate your neck and adds definition to your jawline.

And here’s a secret pro trick: Push your tongue into the roof of your mouth. “This helps lift the saggy bits underneath and around the sides of your chin, giving you a more sculpted look.”

With these simple adjustments, you’ll look camera-ready in no time!

WHITTLE YOUR WAIST

When caught off guard by a camera, many of us instinctively fold our arms over our belly or let them hang by our sides, but both moves only add width to areas we’d prefer to slim down. The key is to own it – the more confident you appear, the better the camera will capture you.

“Place one hand on your hip,” advises Natasha. “This creates a gap and helps define your waist. Then, push your elbows back slightly, keeping that triangular gap as long and narrow as possible.”

This pose is a favorite among celebrities like Victoria Beckham and Amanda Holden, as it not only highlights your waist but also pushes the shoulders forward to create that coveted hollow under the collarbone – giving you that “boniness” that’s so flattering.

But a word of caution from Natasha: “Be careful not to exaggerate the shoulder rotation too much. Subtlety is key.”

GET THE RIGHT ANGLE

“If you photograph people straight on, they look like bricks. But turn them too far sideways, and you get an unflattering tummy view,” says photographer Rhian Ap Gruffydd, who’s snapped countless TV stars.

Her solution? Turn one hip away from the camera, then bring your shoulders back towards it. This not only slims the bottom half but also naturally engages your core, making you draw in your tummy without even thinking about it.

It’s a simple trick that makes a huge difference in creating a flattering, slimming pose.

TRIM YOUR HIPS

If you’re feeling a little wider around the hips than you’d like, avoid standing square on to the camera.

“What you’re aiming for is to create an S-bend in your body that makes your hips look curvy but still in proportion,” says Juliette.

To achieve this, cross one thigh in front of the other, then shift your weight to your back foot. Once you’re balanced, kick the front heel out slightly. This pose accentuates your curves while keeping the silhouette flattering.

Julia also recommends keeping your hands asymmetrical to enhance the look: “Two hands in identical poses on opposite sides of the body will make you look wider.” Instead, place your hands in different positions to create a longer, leaner line.

And a key tip: Don’t press your hands directly into your hips. Doing so can create a bulge, so try to keep your hands relaxed and gently placed.

SIT UP STRAIGHT

To get your best shot when seated, Julia recommends turning your body three-quarters away from the camera. “This way, you show the sides of your legs, which is more flattering than a front view that highlights any fat around the hips and thighs, or makes your knees appear less attractive.”

Next, crossing your ankles is a must for an elegant pose. “It creates a much more graceful look in photos.”

Keep your knees together, suck in your tummy, and place your hands either on your hips or on the armrest of the chair. “Avoid putting your hands in your lap,” Julia advises, “because it can cut off your legs, making them appear shorter and wider.”

The most crucial piece of advice for looking elegant in a chair? “You shouldn’t be able to see the seat pad under your knees.” If that’s visible, it won’t be flattering.

Even if it means sitting a foot away from the back of the chair, always sit up straight and as far forward on the seat as you can without slipping off. This positioning will give you a longer, leaner appearance and make you look poised and confident.

conclusion

With these expert tips in mind, you’ll be ready to strike the perfect pose for every Christmas party photo – no more awkward, unflattering snaps! Whether you’re standing, sitting, or smiling, a few small adjustments can make a world of difference in how you look on camera. From the right posture and strategic hand placement to subtle shifts in angle and body position, you can instantly enhance your natural beauty and radiate confidence. So, this holiday season, remember: the camera loves confidence, and with these posing secrets, you’ll love the way it captures you.