No, you can not spot train fat away. You lose excess fat through a healthy diet and consistent exercise.
You cannot lower your fat in a specific area, you must lower your body fat percentage in order to see results. Fat in the knees are uncommon, but you must maintain a balanced diet and workout routine.
Strengthen your knees by doing traditional squats, lunges and step-ups. Strengthening muscles surrounding your knees, such as your quads, will help strengthen and protect your knees. Strengthen your quads by stretching your legs in front of you while perched at the edge of a chair. Keep your knees straight as you tighten and relax your thigh muscles.
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