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Getting slim, toned legs is a great fitness goal! You can’t really target a single body part in your workouts, but eating right and exercising can have a big impact on your legs and may help you achieve your goals. [1]
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Expert Source
Brendon Rearick
Personal Trainer & Strength Coach
Expert Interview. 30 July 2020.
The best approach is a combination of leg-toning exercises, regular cardio workouts, and healthy diet choices.
Steps
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Climb your stairs for an easy leg-toning exercise. It can be tough to fit any leg-toning exercises into your daily routine. When you have a spare moment, walk up and down the staircase at home to help build muscle and tone your legs.
- Stair-climbing also gives the circulation in your legs a nice boost.
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Try diagonal lunges to tone your legs and thighs. Stand up straight with your legs together and your arms extended above your head. Step diagonally to the right with your right leg and lean into a lunge. Lean your torso forward and stretch your arms down to tap the floor. Then, push yourself back into your original standing position with your right foot. [2] X Research source
- Aim to 15 reps with each leg when you try this exercise.
- Always keep your lunging foot pointed at a 45-degree angle. For example, if you’re lunging with your right foot, point your foot to the right at a 45-degree angle.
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Curl your hamstrings for a dynamic, thigh-slimming exercise. Lie stomach-down on the ground with your elbows bent and your hands tucked beneath your forehead. Straighten your legs behind you and pull both heels together. Anchor your shoulders down and raise your legs off the ground, keeping your heels touching as you lift. Bend your legs as you lift them up and point your knees out to the sides, leaving 1 ft (0.30 m) or so of space between both your legs. Then, slowly lower your legs and bring them together on the ground. [3] X Research source
- Try to do 15 reps of this exercise.
- Always keep your heels touching throughout this exercise.
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Go from a plank to a standing position to feel the burn in your thigh muscles. Anchor yourself in a high plank or traditional push-up position. Tighten your core and step forward with your right leg, centering your right foot between both hands. Shift your weight to this leg and lift yourself into a standing position, balancing your weight on your right foot and left toe. Then, bend your right leg and return to your original push-up position. [4] X Research source
- Aim for 15 reps with each leg, keeping your abs tight as you transition through the exercise.
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Tone your thighs with some simple squats. Stand up straight with both of your feet together, keeping your arms relaxed. Take a step to the right, spreading your legs around hip-width apart, and bend your knees into a squat while clasping your hands. Push from your feet and hop in the air, landing in the same squat position. [5] X Research source
- Repeat this exercise for 15 reps.
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Go for a walk to tone your legs. Get up for a few minutes and go for a brisk stroll around your neighborhood. A 30-minute power-walk can burn up to 200 calories, and also tone your legs in the process. [6] X Research source
- As you take a step, try to land on your heel and roll towards your toe. This helps you stay balanced while you walk!
- Hikes are another great form of exercise. The body loves variability, and the changing terrain of a hiking trail will give your legs a good workout. [7]
X
Expert Source
Brendon Rearick
Personal Trainer & Strength Coach Expert Interview. 30 July 2020.
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Swim for a great full-body workout. Do some laps around your local pool, experimenting with different strokes as you go. Give yourself some time to rest between each swimming exercise, so you don’t end up pushing yourself too hard. Swimming can be a great way to exercise your entire body! [8] X Research source
- Here’s a sample workout: swim for 3 minutes straight while doing the backstroke, front crawl, or breaststroke. Catch your breath for 1 minute, and then start up again for 4 more lengths, giving yourself 30 seconds to rest between each length. Continue swimming for 6 more lengths, giving yourself a rest after every 2 lengths. Then, end your workout by swimming for 3 minutes without stopping.
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Run or walk on the treadmill to tone your thighs. It may sound boring, but the treadmill can be an effective way to tone your legs. Set your machine to a low speed, then turn 90 degrees to the left or right so you’re facing the bars. Bend your knees and shuffle along the treadmill, keeping your feet from crossing over each other. [9] X Research source
- Try this exercise in 1-minute bursts at first. After 1 minute, switch yourself around so you’re facing the other bar.
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Work out with the elliptical machine. Hop on the elliptical at your gym to get your legs moving. Switch up the resistance levels during your workout, which forces your muscles to put in a little extra effort. If you don’t have a lot of experience, alternate the resistance in small, 1-3 minutes chunks while you exercise. [10] X Research source
- For instance, set your machine to a higher resistance for 1 minute, then lower it for 3 minutes.
- See if your machine comes with any preset resistance workouts.
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Sign up for a Zumba class to give yourself a full-body workout. Zumba classes are a fun, dance-oriented workout class offered at a lot of gyms and workout centers. Zumba dances have you moving non-stop, and are a great way to tone not just your legs, but other muscles in your body. [11] X Research source
- Talk to the staff at your local gym and see if they offer any Zumba classes.
- You can also find Zumba classes or videos online.
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Try a HIIT workout to burn more fat. High-Intensity Interval Training is a great way to burn more fat in a shorter amount of time. Don’t worry, you don’t need any fancy equipment for this—what matters most is that you push yourself a little harder and further than you’d normally go in a workout. Start your workout by warming up and jogging for 5 minutes. Then, sprint for 45 seconds and switch back to jogging for 1 minute. Repeat this sprinting and jogging circuit 7 more times, and then cool down and jog for another 5 minutes. [12] X Research source
- You shouldn’t do HIIT everyday—instead, do it once every 1-2 days.
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Eat 500-1000 calories less than your normal goal to lose weight. Take your current weight and multiply by 15 to get an idea of how many calories you need to eat so you can maintain your current weight. Subtract 500 to 1,000 total calories from this number to help you lose around 1 to 2 lb (0.45 to 0.91 kg) each week. [13] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source
- For instance, if you weigh 200 lb (91 kg), your base calorie goal to maintain that exact weight would be 3,000 calories. If you’d like to lose a little weight instead, drop your daily calorie limit to 2,000 or 2,500 calories.
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Portion your meals and snacks so you don’t overeat. Don’t eat too much food in 1 sitting—instead, estimate your servings before you start digging in. [14] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source Unfortunately, there’s no way to target fat loss in specific areas of your body. [15] X Research source Instead, focus on portioning your food, so you can enjoy some of your favorite foods without eating too much at once. [16] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- For reference, a serving of fruit is the same size as a tennis ball, while a serving of vegetables is about identical to a baseball. A single serving of carbs is about the size as a hockey puck, and a serving of protein is comparable to a deck of cards.
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Snack on fresh fruits and veggies instead of unhealthy treats. Add fruits and veggies to your snacks and meals—they don’t have a lot of calories, and they help you feel full and satisfied. They’re also rich in vitamins, minerals, and other nutrients that help you stay in tip-top shape. If you’re craving an unhealthy snack, reach for a fresh fruit or veggie instead. [17] X Research source
- Aim to eat 5 servings of veggies and 4 servings of fruit each day. A single serving of veggies is 1 cup (75 g) of lettuce, or ½ cup (grams vary) of something fresh canned. A single serving of fruit is around the size of your fist. [18] X Trustworthy Source American Heart Association Leading nonprofit that funds medical research and public education Go to source
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Incorporate unsaturated fats into your diet for a healthy way to feel full. Plan your meals and snacks with foods that have a lot of monounsaturated and polyunsaturated fats, like avocados, olives, walnuts, mixed seeds, and flaxseed. Despite popular belief, these types of fats are really good for you, and can help you feel fuller after you’ve enjoyed a meal. [19] X Trustworthy Source HelpGuide Nonprofit organization dedicated to providing free, evidence-based mental health and wellness resources. Go to source
- If you feel full, you won’t be as tempted to snack on extra, unnecessary food. This way, you can possibly lose weight all over, including around your legs!
- For reference, about 12-14 walnut halves equal a serving. Additionally, about 1 cup (150 g) of avocado amounts to a serving.
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Drink water instead of sugary drinks to stay hydrated and curb cravings. Many doctors recommend that men should get 10-12 cups of water per day, which works out to 2.5–2.9 liters (0.7–0.8 US gal), while women are recommended to drink 8-10 cups per day, about 2.0–2.4 liters (0.5–0.6 US gal). [20] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source If you aren’t a big fan of water, sip some fruit juice or low-fat milk instead.
- Sugary drinks can lead to unwanted weight gain, including around your legs. [21] X Trustworthy Source PubMed Central Journal archive from the U.S. National Institutes of Health Go to source
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Does Walking Tone Your Legs More Than Running?
Expert Q&A
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QuestionIs hiking a good leg workout?Brendon Rearick is a Personal Trainer, Strength Coach, Fitness Program Director, and co-founder of Certified Functional Strength Coach (CSFC), a fitness education company in the San Francisco Bay Area. With 17 years of experience in the fitness industry, Brendon specializes in strength and conditioning, and his company CSFC has certified over 3,000 trainers in over 20 countries. Brendon has worked as a Program Director for Mike Boyle Strength and Conditioning (MBSC) and earned his massage therapy license from the Cortiva Institute-Boston. Brendon holds a BS in Kinesiology from the University of Massachusetts Amherst.Yes! Hikes are a great way to exercise. Hiking terrain gives you a better workout than walking on a flat surface because it has variability.
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QuestionIs it possible to lose weight in your legs?Brendon Rearick is a Personal Trainer, Strength Coach, Fitness Program Director, and co-founder of Certified Functional Strength Coach (CSFC), a fitness education company in the San Francisco Bay Area. With 17 years of experience in the fitness industry, Brendon specializes in strength and conditioning, and his company CSFC has certified over 3,000 trainers in over 20 countries. Brendon has worked as a Program Director for Mike Boyle Strength and Conditioning (MBSC) and earned his massage therapy license from the Cortiva Institute-Boston. Brendon holds a BS in Kinesiology from the University of Massachusetts Amherst.Yes! While it's not really possible to target specific areas, if you eat well and exercise consistently you should lose weight in all areas of your body.
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QuestionHow can I get slimmer legs quickly?Brendon Rearick is a Personal Trainer, Strength Coach, Fitness Program Director, and co-founder of Certified Functional Strength Coach (CSFC), a fitness education company in the San Francisco Bay Area. With 17 years of experience in the fitness industry, Brendon specializes in strength and conditioning, and his company CSFC has certified over 3,000 trainers in over 20 countries. Brendon has worked as a Program Director for Mike Boyle Strength and Conditioning (MBSC) and earned his massage therapy license from the Cortiva Institute-Boston. Brendon holds a BS in Kinesiology from the University of Massachusetts Amherst.Try to walk and hike as much as possible to tone the different muscle groups in your legs. I would also recommend single-leg squats and single-leg deadlifts for a good workout.
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Tips
- Don’t expect to lose weight from just your legs. As you exercise, you’ll probably lose weight in other areas, too. [22] X Research sourceThanks
- Don’t give up! Weight loss is a long-term process, and you won’t see results overnight.Thanks
- Try to think of creative ways to get from point A to point B. For instance, take the stairs instead of taking the elevator or escalator.Thanks
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Warnings
- Take a break from exercising if you’re dealing with any kind of injury.Thanks
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References
- ↑ Brendon Rearick. Personal Trainer & Strength Coach. Expert Interview. 30 July 2020.
- ↑ https://www.shape.com/fitness/workouts/top-10-moves-thinner-thighs?slide=8a43d93a-a197-439c-8673-1a08e0093166#8a43d93a-a197-439c-8673-1a08e0093166
- ↑ https://www.shape.com/fitness/workouts/top-10-moves-thinner-thighs?slide=5f5b53d5-9c30-445c-94b1-71a854978a8e#5f5b53d5-9c30-445c-94b1-71a854978a8e
- ↑ https://www.shape.com/fitness/workouts/top-10-moves-thinner-thighs?slide=5f5b53d5-9c30-445c-94b1-71a854978a8e#5f5b53d5-9c30-445c-94b1-71a854978a8e
- ↑ https://www.shape.com/fitness/workouts/top-10-moves-thinner-thighs?slide=c58f1606-05ad-47ab-be48-6ea581a00515#c58f1606-05ad-47ab-be48-6ea581a00515
- ↑ https://www.besthealthmag.ca/best-you/fitness/slim-down-your-legs/
- ↑ Brendon Rearick. Personal Trainer & Strength Coach. Expert Interview. 30 July 2020.
- ↑ https://www.swimming.org/justswim/swim-gym-exercises-toning-your-legs/
- ↑ https://www.shape.com/fitness/workouts/treadmill-move-will-tone-your-thighs
- ↑ https://www.sportsrec.com/305208-is-the-best-leg-toner-an-elliptical-or-a-bike.html
- ↑ https://www.piedmont.org/living-better/7-health-benefits-of-zumba
- ↑ https://www.scorchfitness.com/blog/movement/top-3-reason-hiit-makes-you-lean
- ↑ https://www.health.harvard.edu/staying-healthy/calorie-counting-made-easy
- ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/multimedia/portion-control/sls-20076148?s=1
- ↑ https://www.insider.com/can-you-target-weight-loss-2019-1
- ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/multimedia/portion-control/sls-20076148?s=1
- ↑ https://fruitsandveggies.org/stories/how-do-fruits-veggies-help-you-maintain-a-healthy-weight/
- ↑ https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes
- ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
- ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210834/
- ↑ https://www.insider.com/can-you-target-weight-loss-2019-1
- ↑ https://www.childrenscolorado.org/conditions-and-advice/sports-articles/sports-nutrition/wrestlers-tips-on-losing-weight-safely/
About This Article
Article Summary
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While it’s not really possible to get skinny legs quickly, you can make them slimmer over time by walking for 5-10 minutes each day to warm your muscles before jogging, or by skipping rope for 15 minutes. You should also make squats and leg rolls part of your exercise routine, since both exercises are great for working your leg muscles. Additionally, accompany your chosen exercises with a healthy diet, like eating lean proteins and vegetables, while eating less carbs like bread and pasta. For tips on what exercises to try at the gym and how to get the right kinds of fat into your diet, read on!
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