How to get rid of knobby knees

Written by martin cruz
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Knobby knees are part of a person's bone structure, and the best way to get rid of them without surgical procedures is through leg exercises. Aside from strengthening and toning the legs, these exercises also increase the overall mass of the leg muscles that stabilise and support the knees, making knees look less bulky. These leg exercises done at least three times a week will get rid of knobby knees.

Skill level:
Moderately Easy

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Things you need

  • Ankle weights
  • Chair
  • Wall

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Instructions

    Lunges

  1. 1

    Stand straight with your feet about shoulder-width apart.

  2. 2

    Take a big step forward with your right foot. Place your hands on your hips for balance.

  3. 3

    Lower your body straight down until your left leg forms a right angle at the knee.

  4. 4

    Raise yourself slowly back up using your leg muscles. Keep your upper body aligned over your right knee.

  5. 5

    Repeat for three sets of 30 repetitions for each leg.

    Heel Raises

  1. 1

    Stand straight with your feet slightly wider than shoulder-width apart. Place your hands on your hips to balance.

  2. 2

    Lift your heels off the floor until you are standing on tiptoe.

  3. 3

    Hold this position for five seconds.

  4. 4

    Lower your heels back down slowly.

  5. 5

    Repeat for three sets of 40 heel raises.

    Squats

  1. 1

    Stand straight with your feet shoulder-width apart. Keep your arms by your sides.

  2. 2

    Lower your buttocks; pretend you are about to sit down in a chair. Raise your arms forward to shoulder level as you do this.

  3. 3

    Keep an upright position and tighten your abdominal muscles. Keep your knees behind your toes.

  4. 4

    Stand up slowly while lowering your arms back to your sides.

  5. 5

    Repeat for three sets of 20 squats.

    Lateral raises for outer thighs

  1. 1

    Stand straight, putting your weight on your left foot.

  2. 2

    Point your right foot outward at an angle.

  3. 3

    Hold on to the back of a chair or a wall for balance and raise your right leg out to the side slowly, as high as you can without discomfort.

  4. 4

    Lower your leg slowly after a few seconds.

  5. 5

    Repeat for three sets of 20 repetitions for each leg.

    Lateral raises for inner thighs

  1. 1

    Stand straight, putting your weight on your left foot.

  2. 2

    Raise your right foot a few inches in front of you.

  3. 3

    Move your right foot and leg across your left leg slowly. Turn your right leg so that your inner thigh is facing the ceiling.

  4. 4

    Sweep the leg back and forth across the other slowly.

  5. 5

    Repeat for three sets of 20 repetitions for each leg.

    Straight-leg raises

  1. 1

    Sit with your back against a wall.

  2. 2

    Straighten your left leg and bend your right leg. Keep your right foot flat on the floor.

  3. 3

    Raise your left leg slowly up about a foot off the floor. Keep it straight, and hold this position.

  4. 4

    Lower your left leg slowly.

  5. 5

    Repeat for three sets of 20 repetitions for each leg.

    Inner Thigh Leg Lifts

  1. 1

    Wear ankle weights above the knee.

  2. 2

    Lie on your left side, placing a little weight on the buttocks.

  3. 3

    Bend your right leg, and place it behind your left leg. Keep your right foot flat on the floor and your left leg straight.

  4. 4

    Lift your left leg slowly 3 inches to 5 inches then slowly lower it. Be sure to support your head using your left arm.

  5. 5

    Repeat for 3 sets of 20 repetitions for each leg.

    Side-lying Leg Lifts

  1. 1

    Wear ankle weights.

  2. 2

    Lie on your left side, and make sure to keep your legs straight and together.

  3. 3

    Support your head using your left arm.

  4. 4

    Lift your right leg to shoulder height. Keep your right foot flexed.

  5. 5

    Lower your right foot slowly until it touches your left leg.

  6. 6

    Repeat for 3 sets of 20 repetitions for each leg.

Tips and warnings

  • For the first week, start with three sets of 10 repetitions for each leg. Add a few more repetitions each week until you get to the recommended amount.
  • Always stretch to warm up your muscles prior to any workout or exercise activity to avoid muscle pain and injury.

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