How to get skinny legs [Best Tips ❤ 2023]
The goal of having a stronger, more beautiful, or healthier body is not achieved only through exercise or diet but with a proper system that includes all factors such as motivation, healthy mindset, consistency, etc.
However, women tend to get more fat around the legs due to genetics. Women have high levels of estrogen which is the reason for increasing fat cells. The most common places are the legs and the thighs. In spite of this, don’t get disappointed. With the right approach, exercises and food, you can oblique your legs and feel confident again. Let’s hope to the main point.
Table of Contents
The best 3 training routines you can choose to get slim legs
You can make your own routine that fits your daily needs. If you don’t want to go to the gym, training at home can give you great results as well. Keep reading to know some alternatives for getting that slim legs:
1. Resistance training
Weight training, also known as resistance training or strength training, focuses on building stronger muscles, connective tissue, and bones, which help you in your everyday activities.
This goal is achieved through a series of activities, not only by lifting weights but by lifting any objects with a certain weight, using your own weight (push-ups), pulling elastic or ordinary ropes, and any other type of resistance exercises.
In other words, any type of exercise that will successfully stimulate the performance of any muscle in the body.
🚨Full body workout and lower body workouts are a great combination of exercises for sexy legs.
Dancing is one of the great examples of full-body workouts. Not only you will move your body to the rhythm of the music, but you can enjoy moving your body through more sensual and sexy moves, and boost your confidence and your self-esteem. Unlock your sensuality is one of our dance programs where you can shape all your body, build great posture, and have a more attractive and confident look.
Another great lower body workout at home is Unlock Your Sensual Glutes. Building your glutes is not only for great aesthetic and appearance but also for having a healthy lifestyle. Strong booty and legs will help you prevent lower back or knee pain and improve your hip mobility.
Let’s dig deeper into the lower body exercises that you must try to get these leaner legs.
* Side leg rising*
One of my favorite exercises for slimmer legs. Works on your outer and inner thigh and hips muscles.
How to do it: Lie on your left side, and rest your head on your left arm. Keep your legs straight and outstretched so that your toes are pointing forward. Raise the right leg, without changing or moving any other part of the body. Try to hold it in the air for a few seconds, and then put it down to your starting position. It is important that your muscles are tight all the time.
You can do 3 rounds, 10-15x repetition on each leg.
* Clam shell exercise *
This exercise is similar to the previous exercise, only with minor changes in the movement. It targets your glutes, hips, and tights.
How to do it: Lie down on your left side, and bend your hips and knees at a 45-degree angle. Keep your heels together and start lifting your right foot as high as you can. The most important thing is not to separate your heels and keep your inner muscles tight. Try to hold the right leg in the air for one second, and then return it to its original position.
You can do 3 rounds, 10-15x repetition on each leg.
* Twisting mountain climber *
This is a whole-body workout that is perfect for strengthening and toning your legs and torso. Its targets the hamstrings, hips, lower back, chest, torso, abdominal muscles, shoulders, and upper back.
How to do it: Start in a high push-up position. The body must be flat from head to toe, and all muscles tense. Be sure to keep your back flat and your abdominal muscles tight. Lift the right knee towards the left elbow and then return it to the starting position. Then do the same with the other leg.
You can perform this exercise for 15-30sec to 1 minute depending on your fitness level.
* Lunges *
Lunges are a great exercise for strengthening and building the muscles of the legs and buttocks. This exercise can be done in several variations, depending on the availability of equipment, but also for different muscle groups, where you want to put more emphasis.
The longer the step, the more the hamstrings will be activated, and the shorter the step, the activation will be more focused on the quadriceps.
How to do it: Stand up straight, with your feet shoulder-width apart. Direct your gaze directly in front of you, straighten your back, and tighten your abdominal muscles. Step forward, leaning first on the heel and then the whole foot. Lower yourself while inhaling, until the knee of the front leg is lowered at a 90-degree angle, keeping the weight on your back leg. Make sure that the knee of the front foot doesn’t cross the toes of the same foot. Lift upwards starting from the front foot while exhaling.
You can do 3 rounds, 10-15x repetition each leg.
* Good morning exercise routine *
A great exercise to target your upper and lower body: hamstrings, gluteus, lower back muscles and core.
How to do it: Spread your legs a little more than shoulder-width apart. Bend down to a point where your body is parallel to the floor. Keep your back and legs straight. While you hinge, you should feel your hamstrings stretching. Your abs should be tight and when you are coming up you should squeeze your glutes.
Repeat these movements 10-15x.
* Jump rope *
Rope jumping is one of those exercises in which you can reach your goal in a fun and healthy way. Rope jumping is better than running because the arms are more activated, the whole body is in motion, and is a great way of building leaner legs, and burning calories.
If jumping slowly (and depending on the person fitness level), this can also be a LISS exercise. There are several ways you can jump rope, such as:
Regular jumps – Keep your head and back straight as you jump from one foot to the other, allowing the rope to pass under your feet. Carry your weight from one leg to the other with each jump.
Front to back jumps – Jump with both feet to allow the rope to pass underneath. Move back and forth to strengthen your leg muscles.
Arm cross-overs – Start jumping. Once the rope has passed over your head, cross your arms and jump into the circle you will form with the rope.
2. LISS exercise
LIIS is a long-term low-intensity aerobic training where your heartbeat during the active period should be around 50-70% of your maximum heart rate.
Cycling, walking, swimming, or dancing can be perfect examples of LIIS training. Low-intensity training is to activate the aerobic energy system and promotes greater oxygenation in the body. If your goal is to reduce fat and not increase muscle mass, the best option would be LIIS.
How to do LIIS workout?
Fitness is often associated, especially for those who lead a sedentary lifestyle, with the concept of fatigue and headaches. We’re actually used to thinking only about weightlifting, or exhausting long runs. Because of this, for many people, the idea of exercise is associated with “unpleasant” activity.
But LISS training proves that this is not the case at all, because according to this philosophy of training, every moment of the day can become your daily fitness routine.
As we said, LIIS is light activity, and there must be a duration of prolonged activity (at least 30 minutes) and always a constant intensity. One hour of walking at a constant speed (i.e. without stopping, without accelerating, but also without too much slowing down) is equivalent to LISS training. The same goes for swimming or long bike rides. Even better if you can walk fast.
Light physical activity every day is better than resting, so if you think you don’t have enough time, it’s better to walk shorter than expected, than to do nothing.
Furthermore, LISS is a great option for those who are coming back to their fitness routine after a long recovery, and injuries, it’s perfect for all fitness levels, for all who don’t like running in general, it’s pain-free.
3. Dancing
Now you no longer need to do tedious and boring exercises to lose weight, now you can dance to reach a slim figure. Dancing is the best exercise for your body, as well as one of the best workouts for weight loss. No matter what kind of dance you will choose, it will affect every part of your body and defines all the muscles. Because most dance exercises do not work for everyone, our dancing programs are adapted for everyone.
Whether your goal is to lose weight, shape your legs, tone your muscles, improve posture, flexibility, or coordination you should go dancing without a single doubt.
You can definitely try different dance styles, but my personal preference is all kinds of sensual dance styles, because not only do they shape our legs and entire body, but are bringing our sexy and feminine side out and helping us to connect to our sensual nature.
If you would like to explore and try some of these sensual dance styles, such as Bachata, Belly Dance, Kizomba, Sexy Chair Dance, and Salsa, are a beginner don’t worry. Our team in uSensual Club has high professional coaches that will introduce you step-by-step, from beginner to advanced level.
4 common mistakes you need to avoid to get skinnier legs
Whether your goal is to lose fat or to gain muscle, the right exercises are a very important part of your journey. In addition, I will list some of the common mistakes you should avoid in order to get skinny legs much faster.
1) Wrong type of cardio
Very often women tend to run kilometers in order to be skinnier. Cardio can help you to lose weight and oblique your body, but doing too much cardio and avoiding other exercises can be harmful. Running 5 days per week or more may have the opposite effect.
It is better to try some other alternatives, such as low-intensity cardio (LIIS). Low-intensity cardio, like walking 30 minutes per day, is enough to get rid of the excess fat and be leaner. Low to moderate cardio is much more effective for slim legs, than running for hours and a possibility to start losing muscle.
2) Doing wrong workouts
Another reason why you’re not losing fat on your legs is that you’re doing the wrong type of exercise or doing just one type of exercise instead of combining it.
If your legs stay the same or get bulkier, you are probably doing incorrect exercises. Doing only lunges and squats, like most of the girls do, will get your legs bigger.
To shape your legs in all places: your quads, inner thighs, hamstrings, and calves, the key is to finding balance. That means combining low-intensity cardio (LIIS), like walking with structured resistance training.
3) Doing leg target exercise only
Focusing only on leg exercises is a common mistake that girls do. Exercising your legs too often will certainly not get your legs skinnier, but bigger and bulkier.
Doing leg target exercises is probably based on the idea that you can reduce fat from a specific area of your body. But, many studies have shown that reducing fat in specific areas you want, is not really effective. Your body works as a whole. Therefore, total-body movements will work better, and you will lose weight equally.
4) Not taking care of proper nutrition
When it comes to weight loss and weight control, portion size control is extremely important. If eating more than your daily needs are (being in a calorie surplus) your food will be stored in fat.
Proper nutrition is the key to having great results and efficacy in the long-term run. The most obvious way to achieve a guaranteed result in the weight loss process is to consume fewer calories i.e to be in a calorie deficit (eat less than your caloric needs are).
But, it’s important to be careful here, because eating less in the long term than your body actually needs can affect your overall health.
Once you achieved your desired goals, you should switch to maintaining a balanced caloric intake. You should eat that much your body needs.
How long will it take to get skinnier legs?
Visible results primarily depend on whether you exercise long enough and how often you exercise.
Also, one of the main factors is the break between training. If you exercise today, and then after 3-4 days, you should not expect results in a short time.
The definition of losing weight depends on the frequency and intensity of the exercise. If you actively exercise 4-5 times a week, 30 minutes to one hour, for a period of 4-8 weeks you can expect reasonable visible results. Also, remember that exercise goes together with eating healthy.
Apart from hard training for best results, the rest between workouts is equally important. Excessive exercise leads to injuries and exhaustion of the body. The meal you eat after exercise is especially important because, after hard training, muscle regeneration is needed.
Summary
Well-shaped buttocks and tight legs without cellulite are every women’s dreams. Excessive sitting causes the exact opposite, the accumulation of fat tissue and cellulite. That’s why exercising is definitely one of the best solutions for that. You can get better inner and outer thighs as well as skinny thighs if you burn fat, and eat a healthy diet.
FAQ
What food should I eat to get skinny legs?
If you want to lose fat and get toned legs, you should try to balance the macronutrients, healthy fats, carbs, and proteins. Sufficient protein intake is the key point and will speed up the process to get those thinner legs of your dreams. Avoid processed food, like fast food, cakes, sugary drinks, etc, because it contains a high amount of unhealthy fats and chemical additives that will negatively impact your process. For example, the perfect meal or snack after exercise should contain healthy carbohydrates and protein.
How to get skinny but muscular legs?
To build muscle mass you should keep in balance your diet and workout. Enough protein is the number one rule to achieve muscle tone legs. Protein helps increase muscle mass and to maintain muscle mass. Progressive overload means a gradual increase in the weights in your training. It will increase your muscle mass and strength. Exercising for a longer period (months) with the same weights and the same number of exercises and repetitions will not give rapid progress. Muscles need continuously increased stress to get bigger.
How to trim my legs fast?
Nothing can happen overnight, but with some tricks, you can trim your legs in several weeks. Try to be consistent with your workout and diet, and your results will be inevitable. For a start, avoid sugar and processed food. I'm sure after 2-3 weeks you will start seeing changes. Also, try to add some extra weight every week when you do a workout.
How to slim my thighs?
Choosing correct cardio workouts (LISS) and increased strength training will help to reduce fat, get muscular thighs and strengthen your inner and outer thighs. You can try with leg hugs, thigh lifts on both sides, squats, mountain climber, rise and pile, squat and kick, and many more workouts listed above.
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Kristina Mikolcic
Helping women to become their most sensual selves through fitness & dance
support@kristinamikolcic.com