Stand with your feet slightly closer than shoulder-width distance. Is there any exercises slims legs because I just only walk 1hour daily but I think its not enough, I add jumping ropes, inner thigh lifts and wall sitting too but I would like to add more exercises to my daily routine! And a bit of boxing, maybe skipping? Tina, Hi Rachel, I my legs were looking skinny, slight definition but really good proportions. But, at the start when you are building up speed, it might burn fat. You can do interval running if youre a mesomorph or ectomorph body type if you like, but I would keep it to once per week :) xx. I have done lots of exercise the last 5 years or so with at least 2-4 hours a day of ballet, swimming and my own exercises (sorry I have to tell you all this its just I think it might be better if there is more background to understand!) I eat healthy 99% of the time and i have a pretty strong core. Have a read of this cardio Q&A blog post as it covers all the questions you are asking! Initiate the movement by driving your front foot into the floor. Lie faceup on the floor with knees bent and feet flat on the floor. 5. I started cleaning up my whole diet a while ago but seemed to still eat quite a lot (I think my running made me hungrier??) I recommend running on a flat surface without any additional weight. Ive been doing pilates, barre and running, but theyre not slimming down. Ok to incorporate or too bulking on the legs? The reverse lunge is the most joint-friendly lunge variation because you place less demand on your knees and don't need to slow down as much of your body-weight as you step back. :). Will lots of walking slim down my legs without actual weight loss happening? Please I hope you can help, you might be able to tell Im freaking out, I can barely concentrate on anything else, its consuming me!! This could make things worse. Stand with your feet about hip-width apart. Place your right hand on the wall for support and your left hand on your hip. Avoid overextending your back. Nora is the Founder and CEO of Noras Naturals Coffee. Choose any piece of cardio equipment such as an elliptical, jump rope, treadmill, or bike, then try these intervals (or opt for a bodyweight HIIT workout instead): Triceps kickbacks (and their exercise cousin skull crushers) are stellar at zoning in on triceps, sure, but they also hit your traps, which many women overlook, says Brennan. Also, make sure to maintain your fat burning heart rate (60-70% of your maximum heart rate) this is more important than the speed you walk at. Im 411, almost 5. I do some type of cardio like running or the elliptical for 20-45 minutes then bbg 3x a week and weight training. whether you use extra weights or not. I have lots of blog posts on how to get rid of belly fat and what to eat so have a read of them! but i am just a lil bit curious because somehow, our legs look the same. I see a lot of women doing this and while it may burn more calories than walking on a flat surface, you will build muscle and it wont help you get lean legs. But I would suggest medium to fast running rather than slow. Will it change anything like the efficiency? My maximum heart rate is 191 bpm; so my heart rate should be between 115 and 134 bpm to burn fat. Good luck xx, I just found your website and omg Im in love. Skipping will most likely contribute to bigger calves and can make your legs bigger all over. Would that help slim down my legs? Im more on the smaller size, harder to lose fat, but can easily gain muscle as Ive been working out consistently for the past two-three weeks and have already seen significant changes in my legs. Walking does use your calves a little bit so if youre not used to doing any exercise this could happen. Just not sure where to go from here any advice? That is OK that your heart rate has now decreased it means you are fitter. :), I hope that helps. You can find more helpful tips and inner thigh exercise here. I would like to reduce the size of my quadriceps and harm strings to make my legs look leaner. Good luck! High-intensity exercise (including high-intensity cardio such as running); Low-intensity exercise (including low-intensity cardio, such as walking). This foot should be hooked on a foot stand or positioned securely on top of a box or bench. Good luck!! Do I try to contract or squeeze my inner thighs? I am 45 years old so this is not uncommon but it is a sign that my body fat is too high. I just wanted to write this because Im really not sure about something, but how long must my cardio be for it to be considered a cardio? I try to work out but it doesnt help. what do you suggest ? Just keep doing what youre doing babe, eat well, do hiit and cardio and keep healthy while your body is still changing and developing xx, dear Rachael I just returned from my wedding/honeymoon :) Im also sorry to hear that you havent experienced the results you want with the workouts youve been doing. Im going to read every single page, I feel it :) Wishing you all the best! Wishing you all the best! I need to approve all messages before they appear on the website so thats why you didnt see it. Is this a good routine for toning my legs and losing weight? Am I doing it right? My favourite type of HIIT to get slimmer legs specifically is interval running. I recommend walking at least 5 times per week and trying to run a few times per week too. Hi lovely, Hi Rachael! Hi Dana, Im sorry to hear this! ive got to the stage where it really is making my miserable and ive got to take action, If your goal is to slim down your legs, there are 3 steps you should follow do the right type of cardio, do bodyweight resistance training, and adjust your diet for weight loss. Sometimes my HR gets/stays just too low (110-115) and I find a slow jog keeps me in the 130s. Then I would highly suggest trying cardio. Stand 1 to 2 inches in front of a box or bench. I might respond to you via email ;) xx. Is it more beneficial to do cardio first and then do some leg toning exercises or the toning first and the cardio. Yes I would stop workouts for now just to give your leg muscles a break. , Hi Elle, yes walking will definitely help trim your entire leg. With your weights, I would just use body weight for any leg exercises youre currently doing and really high reps (15-20) xx. Hello rachel ! Good luck xx, Hello ! Step-ups also target your quadriceps since they require you to straighten your knee against resistance. Im worried about adding any HIIT or bodyweight training Incase I bulk up (I bulked up doing BBG using weights). No this shouldnt bulk up your legs. It might build a bit of muscle, but so does running. Heavy weights is any weight heavier than that, and especially any barbell exercises. I think that was what my gut was telling me too. is it possible to have a long and lean leg? Hi Amber, Ive actually answered that question in this cardio Q&A blog post so have a read of that for the answer! As for the workouts, I would recommend doing cardio like walking and running as often as you can and resistance training 3 days per week (you can find a lot of great resistance workouts on our blog). I do spin, body pump, rotation, but i am not seeing any difference in my legsJust so frustrated..I use to live in Canada and use to run in the snow twice a day with my dog.Before i knew it i had lost about 15 pounds without even knowing it and my legs did get a bit thinnerIm the type when i put weight on it goes on all over.. i now live in Texas.i also do classes where they do squats, deadlifts lunges etc..i thought that they would help as being told by trainers they wouldbut no my legs are not changing at allso please can you help meJust so confused on what is right and what is wrong, Hi lovely, Im sorry to hear about your confusion. my legs are pretty slim and have definition. This may cause your legs to bulk up, especially if you gain muscle easily. xx. This foot should be hooked on a foot stand or positioned securely on top of a box or bench. If your heart rate is high just from being anxious or having coffee, should you do cardio following your correct level of your heart rate? I want to avoid bulking up and instead tone these areas, but preserve bone density too. You could definitely add power walking to your workout routine and keep up with pilates. Please have a read of this blog post on how to slim calves. Hello, i just want to ask if would it get the same result if i subsituted dancing instead of walking in the work out? And tips for generally feeling more lean when I dont. I will get that one. Also, if you dont have time to do walking for an hour, you can accumulate this over the day. If you are a mesomorph, you may or may not be able to get away with it. Does it require cardio and/or weights or is it a lost cause? I am interested in trying the Lean Legs Program. I am so glad that I came across your post! If you do buy it, I can help you modify it to suit you :) Spin class is also a great type of cardio so I think doing this once per week is still OK xx. Do 2-3 Sets of as many as you can. The 3rd option is the Premium Package which is a bundle of both products :), All 3 products are a one time purchase which means you get lifetime access <3, I hope this helps, if you have any questions, please feel free to email us at info@rachaelattard.com xx. I dont eat bad and really not even a lot because I dont get hungry very often. So the thing is I have fatty and muscular calves, however one of my calves is more fat deposited and the other is more muscular than the other one. It is always there and impossible to get rid of. As you squat down, be sure to keep your heels on the floor and your chest tall. I would definitely try swimming! The other knee should be beneath you so a straight line forms from your knee, hip, shoulder and ear. Unlock the safety so the sled can move freely. Its best to start with a lighter weight at first and perfect your form. Once in position, drive your heels into the ground, brace your core, and push your pelvis upward by squeezing your glutes. xx. 2. You are truly inspiring and motivate me everyday to work towards my goal! This morning I did a few mins of running and then walking. Hello, Rachel suggest to take a walk every morning on an empty stomach. I Dont have time to do more later in the day :-(. Do what you can with exercise and then you might consider a cosmetic procedure if you cant get the results you want through exercise. If you have more questions, you can email us at info@rachaelattard.com. thank you Im going to be inplemnting these into my workout. You can find out more about it here: Hi Rachael Just wondering will walking help to slim down the muscle on the calves or only help shed fat? Im not here to tell you that youre wrong. xx, Hi Rachael, i do a lot of walking but i also like to use bikes/cross trainers at the gym. Does lot of walking makes legs skinnier?? I think I might give it a rest for a little bit and see if I cant get my legs to feel better. I came across your page while looking to make a few changes in my current workout routine. Dont attempt to set the back foot further than youre capable. Would love to hear your thoughts. :). I love it so far Hi Rachel, It also includes a full meal plan, a separate recipe eBook and demonstration videos. https://www.rachaelattard.com/cardio-qa/, Great post Rachael! Im quite young, 15, and in between a mesomorph and an ectomorph, tho i think that I am quite skinny fat ( my calves and thighs fluctuate very easily depending on what i eat and during morning and night) I am generally quite slim in the upper body but quite large on the lower body my hips (bones) are pretty wide too.I think this has been the case for a few years now especially when i reached the start of puberty because before I never really had much exercise nor sufficient food and nutrition. How about you send me an email to info@rachaelattard with a photo of you in sports clothes (e.g. Circuit One. My heart rate varies from 140-145bpm. glute bridges; side-lying clamshells; Core and abdominal exercises. I was wondering if my legs will get smaller alternating between level (0-1) intensity or whether i should stick with 0 intensity and do it for longer? B. kindest, Hi lovely, Jump rope is great cardio but cant be substituted for walking and running because it wont slim down your legs. The cardio setting was maxed at a pretty slow (running) pace (a little over 7km/hr) but I assume thats approx max fat burning zone. Initiate the movement by driving your heels into the box. I dont think the elliptical machine will really cause bulkiness, but it wont slim down your legs like running and walking will. Your body is still going through a lot of transformations so if you want to lose weight, its best you talk to your parents so they can get you an appointment with a specialist. What are your thoughts on aqua jogging and swimming for lean legs? Hi lovely wtf??). But Im not sure if thats the case. The slide board is a great addition to your workout routine, but whether it will bulk up your legs depends on the exercises you are doing. You dont necessarily need to be in your fat burning zone the whole time, but it IS recommended for fat loss. You can cut the running out completely and walk if you feel that this is better for you. or still incorporate those after my walking? Resistance training is great for toning your body. Aim for a fast pace, but you should be able to maintain this speed for at least 1 hour. xx, Heya. The longer the better! I have paid for programs that hVe made my situation worse due to squats and lunges etc. Walking 4 days per week for now is fine. do you suggest me to add in cardio or HIIT workouts? By the end you should be where you first started. Here are some general guidelines for the endomorph body type. I think if you stop the squat challenge and add in some running and walking that you could see changes in a few weeks. Squats mimic many important everyday movements, such as getting up and down out of a chair, picking up a child or using the restroom. Hi Lilian, it is very normal for females to have slimmer upper bodies compared to their legs. Strength training especially when combined with diet and cardio can reduce body fat and sculpt muscles, helping erase some of those butt dimples. And through my years of working as a PT with girls that had the same goal (specifically to get skinny legs), this has always been the best method. You can track your steps by The Health App on the iPhone or or a free app called Argus. If this is what youre looking for then I would definitely recommend giving our program a go. Ive been doing Orangetheory Fitness for a few months now. This is a summary of how to do cardio and resistance training to suit your body type: READ MY ECTOMORPH NUTRITION & WORKOUT TIPS FOR FULL INFO ON HOW TO GET LEAN LEGS. But I am endomorph ,pear shaped, 10kg overweight than what i should be. And they want to slim and toned their legs without making them bulky. I hope the walking will work, I do it first thing in the morning, Ive only done it for 4 days so far, how high should me heart rate be? The amount of yoga you should do each week depends on your goals, ability and fitness level. I really want to build my fitness and slim down my legs by doing interval running alongside power walking. Ive been running for about 4 years now and have gradually increased the distance I run for. My thighs are getting toned, I already see the difference, and the shape of my calves is changing already from daily walking, but ill definitely add the workouts you suggested. I just dont know what to do, if you have any advice .., please and thank you, Hi hun! My legs carry the most fat compared to the rest if my body (I am only 50 ft or 152 cm) and I was really desperate in finding a different way of losing the fat. I hope this helps! Our Program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky. I would like to know if jump rope is effective for slim down thighs and butt? i have been joining the gym 2 years ago and i aim to slim down my thighs however, i couldnt do anything about my thighs as it never get slimmer and become more bulkier. Rachael recommends walking at least 10,000 steps per day, at least 5 times per week. Good luck! Read on for the 10 of the best exercises for strengthening your core, inner thighs, butt, and shoulders, plus tips on how to combine them into one of the best workouts for women or literally anyone. You will find her free content and other workouts under the INSPIRATION & FREEBIES tab. No matter whatpopular opinion says, women CAN get too bulky for their own liking. I have started to walk 10,000 steps now I would aim to eat at least 1200 calories per day at a minimum. :), If youre unsure about your body type, you can email us your photos in fitness clothes (ex. Glute bridges: 310-20; Single leg calf raises: 315-20 each; These are the best lower body movements. The use of ankle weights while walking are not really necessary. That is definitely a lot of running! Hope this helps! I read an article stated that coffee can burn calories fast. How should I do. This will help you support your body and work your stomach muscles. I would love to help :) So thats why I have created my 3 Steps to Lean Legs program which you can find here. So, it is very important when it comes to fat loss. Learning how to get slim legs starts with knowing how your body works. Ready to change though Im skinny but since Im so short, my thighs look like they stick out in the outer thigh area. Hi Lynne, kettlebells can be good, but it really depends on what exercises youre doing with the kettlebells.. Squats, deadlifts, lunges, etc wont slim down your legs (if thats your goal). Reply. xx, hi. Is walking 10k not enough cardio? I dont want that though. Hi! Even if it is slowly. Ive actually never even heard of people doing aqua jogging but it sounds fun. You could do eliptical training or just substitute it with more power walking since its proved to be better than running for slimming down your legs. Keeping your chest up, squat down until your thighs are parallel to the ground. I am 47 years old. To get the best and fastest results, you should combine it with the right type of light resistance workouts and apply a calorie deficit to your ideal daily calorie intake. Glute bridges; Lying leg lifts; Lateral leg lifts; Leg extensions; Clams with open toes; How long should I do fasted cardio for/how many minutes should I aim for in the longrun? If I am walking on a treadmill, I download a TV show and put it on my phone and watch it while I walk. Running does use your calves, but if you do not have good running technique, you may feel them more than other people would. No, but if you do cardio like walking every day or at least 5 times a week, it would overlap with the day that you are doing your resistance training as well. I started viewing your website today and its seriously inspiring. Water: How much should you drink every day? However, resistance training improves your metabolism, which in turn increases the number of calories you burn. With a very slight bend in your knees, slowly lower the dumbbells toward the ground, stopping when they reach around the middle of your shins. This is so great, it gave me hope of having lean and slim legs which I havent achieved ever since because my body stores my fats more on my lower body, the legs, yes. I do own a pelaton bike and am wondering if there is anyway that I can get ride it in a way that wont bulk me (low low resistance and long period of time?) Hello! Not immediately. Your arms should rest along your sides with palms facing down. I was wondering your thoughts about swimming as cardio exercise? I forgot whether I have posted my comment, so here I am posting again. Id like to get my lean legs back but Im not sure what to do? Im 54 and have thicker thighs and from your body descriptions above, I believe im an endomorph. Next, push your right foot into the box or bench and squeeze your glutes to lift your body up. i have an Mesomorph body type, and have quite big muscular legs and would love to get them skinner.. would you be able to give some advice as to what i should do?? Is there some way I can slim them down? To do them, you can use a hip thruster machine if your gym has one, which is specifically designed for this exercise. So are you really ready to get lean legs? From the knee up they look like an upside-down pear. Overusing your leg muscles can cause bulkiness. You should also avoid the stair machine and spin bike as these will build muscle in places you may not want. Thanks for sharing. Hello. Hi Rachael. I feel like I am a mesomorph but all the quizzes I take say I am in Endomorph even though I dont fit quite 100% with that description in my opinion. Just wondering I have noticed my legs feeling bigger at times when Ive done my pilates classes a few times per week or moved up to the intermediate classes. Hold for 2 seconds and lower your hips back to the ground. Raise hips until body forms a straight line from ankles to shoulders. I try to do a morning walk (on no incline on a treadmill). Ive recently started with Glute Bridges and I do get lower back pain. As a general rule, you should try to practice yoga consistently in order to see results. Hi Adelia, that is a great start! xx Thanks BAEE! Im definitely going to be following your work out tips, but I love variety and I didnt want to stop doing what Ive been doing because Im nervous it will stall weight loss and Im really hoping to be able to rock a tank / crop top / shorts this summer (I still have 18 pounds to lose)but, if Im just going to bulk moreI dont want to. Wishing you all the best! Our program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky. Here's how to fix that. I have a question for you, but first off let me say that Im pretty sure its not good to mention another fitness trainer since youre a trainer yourself but Im trying to get a better understanding of your methods and considering Im a novice with fitness trainingI get a bit confused. Hi lovely! :) Here are 20 exercises that can help you grow a tighter, stronger backside. Otherwise, maybe you could split it with a friend and you can both do the plan together? Here, Bobby Windebank, personal trainer at Sweat It, runs through the many benefits of adding weights-free training to your routine: 1. 5. But diet should be your main focus. As a teen, ive recently seemed to gain more fat and weight especially in the lower half, so ive started doing morning or afternoon power walks/light jogging for at least 30 minutes everyday combined with HIIT (targeted area e.g. Preference should never dictate your self-worth, so take this more as a fun fact. I work my legs 3 times a week but I dont use any weigh besides my own body weigh and I started running/power walking 5 days a week for 20/30 minutes but I still have a lot of fat in my thighs, specially in the upper inner area. Does walking with a thermal suit help to reduce fat on legs? (I will be walking everyday for an hour to reach 10000 steps as youve suggested). Why slow running doesnt burn fat but walking does? The workouts published in your ebook, are they in addition to regular workouts? :) Ectomorph women should focus more on resistance training and only do cardio if they want to (but its not necessary). Doing the videos and walking most days has been so amazing for leaning down my body, but also calming my nervous system. Theyre all beautiful celebs, and theyve all got cellulite. You could add a dance workout if you enjoy it, but jumping will most likely make your calves bigger (especially since youre an endomorph). In the meantime I would suggest downloading the free 7 Day Slim Legs Diet on our website and checking out our free Train Like A Model video series. Power walking is great for slimming down bulky legs, but thats not enough. Here are 7 exercises to get you started. I have forever been complaining about this to various pts, etc. Hi, will doing leg extensions work slimming down my legs. I love staying fit.. Hi Sophi, walking is great for getting rid of fat on your lower body, and doesnt matter if its on the treadmill or outside :) xx. I am around 15. HIIT is a type of resistance training. Also, I have need your help to get skinny arms. Rollerblading probably has similar effects as running. (2017). Yep, thats all. What a relief to read this! The main thing is to watch how much youre eating in general. Extend your leg backward around 6090 degrees, making sure to squeeze your glutes. Shift your weight to your right leg and take a wide step left with your left leg. And as an endomorph, you have a huge chance to bulk up from these activities so it's best to avoid them if your goal is to slim down your legs. Grab a pair of dumbbells and stand with weight in right foot. Good luck! Im 21 years old with height and weight of 153cm and 41.5kg, respectively. I believe I am an endomorph thus I am quite short (53) and have very fat/muscular legs. I like this as an alternative to running and power walking. But, here we are focusing specifically on how to get slimmer legs. Like I comment a lot on your blogs, and I feel like you are so informative. Hi Rachael, Also are there any other types of cardio that you recommend, like things I could do at home (to burn fat and keep my body looking toned while I study before I can get into a proper exercise routine again)? (Or do this bedtime yoga flow!). :) Hi Laura! I am currently working to improve my body composition. :). Posted on: Tue, 09/27/2022 - 13:42 . I have slim claves but my thighs are big i have all kinds of leg workout i tried to do stretching for my legs but my thighs still big . I would increase your fat! This is a great start because you will definitely notice a difference, but we cant guarantee the same results that you would get on the full 8 week program! I wouldnt say Im a fitness expert but Ive been working out for about 5 years now consistently, trying different things to see what works best for my body. I hate my legs again! Feel free to take Rachaels body type quiz and email the results to info@rachaelattard.com so we can provide you with the proper guidelines. I wanted to use your advice and start power walking in the morning before going to university, but I dont know how much is enough. In terms of high-intensity cardio, we usually recommend running for at least 20-mins but if you think youll bulk up from them, you can just replace it with more power walks. Now I have changed my way of training to include lighter resistance training like this which will help keep your upper body and core toned, but wont add size to your legs. And you also have access to a community of like-minded and supportive women to help you too! I know that this is not the end of my journey, but thank you for getting me back on the right way!