It’s not really possible to “reduce spots,” however, there is a routine that can help tone your legs and perhaps reduce the fat above your knees. The routine is not conventional but can show significant results in a period of 4 weeks. You will need some medicine balls of varying weights.

The routine works in a circuit format, performing each exercise trying to achieve 15 repetitions in 30 seconds. Then rest 15 seconds and move on to the next exercise, again trying 15 repetitions in 30 seconds.

Exercise 1: You squat down holding the medicine ball in front of you.

Exercise 2: Holding the medicine ball above your head at the start, perform lunges reaching forward as you lunge, returning it above your head as you return to the starting position.

Exercise 3: Wooden chops, holding the ball above your head with your feet fixed and pretending that the ball is an ax and you are cutting a log that runs between your legs. At the start of each rep the ball is overhead, at the end the ball is an inch off the ground.

Exercise #4: Jump squats with ¼ turn every 4 repetitions.

I would keep an eye on a clock, do exercise #1 for 30 seconds, then rest 15 seconds, go to exercise #2 for 30 seconds, then rest 15 seconds, etc. After completing exercise 4, go back to the beginning. Total training should be:

Week #1: 7 minutes

Week #2: 10 minutes

Week #3: 12 minutes

Week #4: 15 minutes

It may seem simple, but I assure you that it is intense. I use a similar routine with some of the professional athletes and fitness competitors I’ve worked with when they’re trying to add shape and definition to their legs. Ideally, you would perform the workout every other day.