How to Get Skinny Legs Quick

PDF download Download Article
PDF download Download Article

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] The best approach is a combination of leg-toning exercises, regular cardio workouts, and healthy diet choices.

Method 1
Method 1 of 3:

Leg-Toning Exercises

PDF download Download Article
  1. 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.
  2. 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]
    • 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.
    Advertisement
  3. 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]
    • Try to do 15 reps of this exercise.
    • Always keep your heels touching throughout this exercise.
  4. 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]
    • Aim for 15 reps with each leg, keeping your abs tight as you transition through the exercise.
  5. 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]
    • Repeat this exercise for 15 reps.
    6. Advertisement
Method 2
Method 2 of 3:

Cardio Workouts

PDF download Download Article
  1. 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]
    • 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]
  2. 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]
    • 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.
  3. 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]
    • Try this exercise in 1-minute bursts at first. After 1 minute, switch yourself around so you’re facing the other bar.
  4. 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]
    • 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.
  5. 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]
    • 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.
  6. 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]
    • You shouldn’t do HIIT everyday—instead, do it once every 1-2 days.
    7. Advertisement
Method 3
Method 3 of 3:

Dieting Tips

PDF download Download Article
  1. 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]
    • 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.
  2. Don’t eat too much food in 1 sitting—instead, estimate your servings before you start digging in. [14] Unfortunately, there’s no way to target fat loss in specific areas of your body. [15] Instead, focus on portioning your food, so you can enjoy some of your favorite foods without eating too much at once. [16]
    • 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.
  3. 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]
    • 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]
  4. 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]
    • 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.
  5. 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] 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]
    6. Advertisement

Does Walking Tone Your Legs More Than Running?

Expert Q&A

Search
Add New Question
  • Question
    Is hiking a good leg workout?
    Brendon Rearick
    Personal Trainer & Strength Coach
    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.
    Brendon Rearick
    Personal Trainer & Strength Coach
    Expert Answer
    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.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 0 Helpful 3
  • Question
    Is it possible to lose weight in your legs?
    Brendon Rearick
    Personal Trainer & Strength Coach
    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.
    Brendon Rearick
    Personal Trainer & Strength Coach
    Expert Answer
    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.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 5 Helpful 8
  • Question
    How can I get slimmer legs quickly?
    Brendon Rearick
    Personal Trainer & Strength Coach
    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.
    Brendon Rearick
    Personal Trainer & Strength Coach
    Expert Answer
    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.
    Thanks! We're glad this was helpful.
    Thank you for your feedback.
    If wikiHow has helped you, please consider a small contribution to support us in helping more readers like you. We’re committed to providing the world with free how-to resources, and even $1 helps us in our mission. Support wikiHow
    Yes No
    Not Helpful 0 Helpful 6
See more answers
Ask a Question
200 characters left
Include your email address to get a message when this question is answered.
Submit
      Advertisement

      Video

      Read Video Transcript

      Tips

      • Don’t expect to lose weight from just your legs. As you exercise, you’ll probably lose weight in other areas, too. [22]
        Thanks
        Helpful 3 Not Helpful 0
      • Don’t give up! Weight loss is a long-term process, and you won’t see results overnight.
        Thanks
        Helpful 13 Not Helpful 2
      • 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
        Helpful 10 Not Helpful 2

      Tips from our Readers

      The advice in this section is based on the lived experiences of wikiHow readers like you. If you have a helpful tip you’d like to share on wikiHow, please submit it in the field below.
      • Running is one of the best ways, especially high knees and kicking your butt. Even if you only run a little a day, if you keep at it you will see results. But remember to drink plenty of water and try not to eat junk! The results will come, keep at it.
      • If you live near a gym, jog to it and maybe try out some leg machines in there. You could get a membership pass and invite a friend. Get into a routine and make sure to drink water, not juice. If this isn't you, then go for a swim!
      • Try doing some gymnastics to tone the muscles and help them appear thinner. Remember keep hydrated and drink lots of water!
      Submit a Tip
      All tip submissions are carefully reviewed before being published
      Name
      Please provide your name and last initial
      Submit
      Thanks for submitting a tip for review!
      Advertisement

      Warnings

      Advertisement

      You Might Also Like

      How to
      Motivate Yourself to Work Out
      How to
      Exercise Without Joining a Gym
      How to
      Build a Low Cost Home Gym
      How to
      Get Fit in the Gym
      How to
      Get Fit in a Month
      How to
      Get Skinny Thighs from Swimming
      How to
      Make Calves Smaller
      How to
      Build Muscle on Your Legs Without Weights
      How to
      Get Thicker Thighs
      How to
      Do a Reverse Lunge
      How to
      Get Skinnier Legs
      How to
      Do a Glute Targeted Bulgarian Split Squat
      How to
      Exercise Your Shin Muscles
      How to
      Do Leg Raises with Proper Form
      Advertisement

      References

      1. ↑ Brendon Rearick. Personal Trainer & Strength Coach. Expert Interview. 30 July 2020.
      2. ↑ https://www.shape.com/fitness/workouts/top-10-moves-thinner-thighs?slide=8a43d93a-a197-439c-8673-1a08e0093166#8a43d93a-a197-439c-8673-1a08e0093166
      3. ↑ https://www.shape.com/fitness/workouts/top-10-moves-thinner-thighs?slide=5f5b53d5-9c30-445c-94b1-71a854978a8e#5f5b53d5-9c30-445c-94b1-71a854978a8e
      4. ↑ https://www.shape.com/fitness/workouts/top-10-moves-thinner-thighs?slide=5f5b53d5-9c30-445c-94b1-71a854978a8e#5f5b53d5-9c30-445c-94b1-71a854978a8e
      5. ↑ https://www.shape.com/fitness/workouts/top-10-moves-thinner-thighs?slide=c58f1606-05ad-47ab-be48-6ea581a00515#c58f1606-05ad-47ab-be48-6ea581a00515
      6. ↑ https://www.besthealthmag.ca/best-you/fitness/slim-down-your-legs/
      7. ↑ Brendon Rearick. Personal Trainer & Strength Coach. Expert Interview. 30 July 2020.
      8. ↑ https://www.swimming.org/justswim/swim-gym-exercises-toning-your-legs/
      9. ↑ https://www.shape.com/fitness/workouts/treadmill-move-will-tone-your-thighs
      1. ↑ https://www.sportsrec.com/305208-is-the-best-leg-toner-an-elliptical-or-a-bike.html
      2. ↑ https://www.piedmont.org/living-better/7-health-benefits-of-zumba
      3. ↑ https://www.scorchfitness.com/blog/movement/top-3-reason-hiit-makes-you-lean
      4. ↑ https://www.health.harvard.edu/staying-healthy/calorie-counting-made-easy
      5. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/multimedia/portion-control/sls-20076148?s=1
      6. ↑ https://www.insider.com/can-you-target-weight-loss-2019-1
      7. ↑ https://www.mayoclinic.org/healthy-lifestyle/weight-loss/multimedia/portion-control/sls-20076148?s=1
      8. ↑ https://fruitsandveggies.org/stories/how-do-fruits-veggies-help-you-maintain-a-healthy-weight/
      9. ↑ https://www.heart.org/en/healthy-living/healthy-eating/add-color/fruits-and-vegetables-serving-sizes
      10. ↑ https://www.helpguide.org/articles/healthy-eating/choosing-healthy-fats.htm
      11. ↑ http://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
      12. ↑ https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3210834/
      13. ↑ https://www.insider.com/can-you-target-weight-loss-2019-1
      14. ↑ https://www.childrenscolorado.org/conditions-and-advice/sports-articles/sports-nutrition/wrestlers-tips-on-losing-weight-safely/

      About This Article

      Article Summary X

      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!

      Did this summary help you?
      In other languages
      Thanks to all authors for creating a page that has been read 3,277,922 times.

      Reader Success Stories

      • Erica Grybko

        Feb 21, 2017

        "This article gave me really good advice on diet and a structured exercise routine. It also had many good ..." more
      More reader stories Hide reader stories
      Share your story

      Did this article help you?

      Advertisement