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Do you want your legs to be skinnier? If so, here are some helpful ways to lose fat and attain skinnier legs. Sadly, spot reducing doesn't work, so overall weight loss is what you need. Here are a few ways to help build muscle in your legs as you lose fat.
Steps
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Do lunges . Lunges are a great way to tone your legs. [1] X Research source Try to include lunges into your strength training routine twice per week. To do a lunge:
- Stand with your feet shoulder width apart and take a big step forward.
- As you step forward, bend your knees and lower yourself down until your front knee is at about a 90-degree angle.
- Make sure that the knee of your front leg stays over your ankle.
- Hold for a second, and then step back into the starting position.
- Repeat the exercise on your opposite side. Do three sets of 10 to 15 repetitions on each side.
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Include squats. Squats will tone your buttocks and legs, so this is another great strength training exercise to include. Include squats into your strength training routine twice per week as well. To do a squat: [2] X Research source
- Stand with your feet a bit wider than shoulder width apart.
- Then, slowly lower your buttocks towards the ground as if you are going to sit down. Extend your arms out in front of you as you do this to help you balance. You can even place a chair behind you to help you practice.
- Do not allow your knees to go past your toes as you do this exercise.
- Hold for a few seconds when you reach the deepest squat you can comfortably achieve.
- Then, slowly raise yourself back up.
- Repeat the exercise 10 to 15 times and do three sets.
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Use a stationary bike or go biking. Bike riding provides a shockingly high caloric burn of about 480-672 calories an hour, making it one of the best exercises for reducing body fat. [3] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source However, you will only burn this many calories if you work up a sweat and get your heart rate into the range of 70 to 85% of your maximum. [4] X Research source
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Do alternating leg lifts. First, lay flat on your back on the floor (you can use a towel or a yoga mat to make this more comfortable). Raise both of your legs until they are perpendicular with the floor. Then alternate lowering each leg, starting with 10 repetitions at a time. [5] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
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Try leg circles. Lie on your right side and place your left arm on the floor in front of you for support and balance. Raise your left leg up slightly higher than hip level. While your leg is raised, trace a small circle with your foot. Do 8 circles in a forward direction, then reverse and do 8 more circles backwards. Next, switch to your other side and repeat with your right leg. [6] X Research source
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Walk daily. Try to walk for about 30 minutes per day to see results. [7] X Research source You can also count your steps to track your progress. Walking 10,000 steps per day is a great goal if you’re hoping to lose weight and tone your legs. You can work your way up to this by adding 1,000 extra steps per day every two weeks. [8] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
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Go running. Running uses more energy than walking, which in turn helps burn fat. Try to go on a run about three times per week to start seeing results. However, make sure to start slow and gradually increase the duration and intensity of your runs, especially if you’re new to running. [9] X Research source
- When running, choose a route that is particularly flat. Up-hill helps build the muscles of the legs and buttocks.
EXPERT TIPCertified Personal TrainerDanny Gordon is an American College of Sports Medicine (ACSM) Certified Personal Trainer and Owner of The Body Studio for Fitness, a fitness studio based in the San Francisco Bay Area. With over 20 years of physical training and teaching experience, he has focused his studio on semi-private personal training. Danny received his Personal Trainer Certification from the California State University, East Bay and the American College of Sports Medicine (ACSM).Both walking and running will help you tone your legs. Walking and running are both very good exercises for your legs, especially if you're including intervals where you increase the intensity. If you're a runner who's sprinting a lot, then you're going to build a lot more muscle on your legs than if you're just walking, but if you're a power walker and you're doing a lot of uphill walking, you're going to build muscle too.
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Try rebounding on a trampoline. Rebounding is a type of cardio exercise performed on a mini trampoline. The exercises you can perform on these trampolines include marching, prancing/jogging, single leg bounces, high knees, and jump squats. Rebounding burns a lot of calories, and you’ll have fun at the same time. It also works out your muscles, leading to a more toned appearance. [10] X Research source
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Go swimming! Swimming helps you gain muscle and burn fat. [11] X Research source Go to a public pool when it's not too crowded. If you are a newbie to swimming laps, start out small. As you get stronger, do more laps. Try to do this 1-2 times a week to see results.
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Do stability ball hamstring curls. Lie down on an exercise mat, and place the ball in front of you at your feet. Place your feet on top of the ball and lift your hips up. Slowly bend your legs and drag your heels to roll the ball towards your hips. Do this until you can no longer go anymore, and make sure your hips don't fall to the floor. [12] X Research source
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Use an elliptical trainer. Exercising on an elliptical machine burns 270-378 calories in just 30 minutes, making it an excellent workout for losing weight. [13] X Trustworthy Source Harvard Medical School Harvard Medical School's Educational Site for the Public Go to source It also works out your leg muscles, which can make your legs appear thinner and more toned.
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Eat more protein. Protein is filling and good for maintaining muscle tone. Make sure to include protein sources such as beans, tofu, fish, chicken, or turkey in your diet. [14] X Research source
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Add daily servings of fruits and vegetables. Fruits and veggies are good sources of dietary fiber, which helps you feel fuller for longer. [15] X Research source This helps you avoid overeating and potentially lose weight, which can make your legs appear thinner.
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Drink lots of water. Drinking more water can help you lose weight by suppressing your appetite, stimulating your metabolism, improving your workout performance, and flushing out toxins. [16] X Research source It also has the added benefit of keeping your skin hydrated, smooth and glowing in summer.
- As a general daily guideline, men need about 15.5 cups (3.7 liters) of fluids and women need about 11.5 cups (2.7 liters) of fluids. This total amount doesn't have to come from only water— it can include fluids from other beverages and foods as well. [17] X Trustworthy Source Mayo Clinic Educational website from one of the world's leading hospitals Go to source
- Try to drink a glass of water or another low-calorie beverage with each meal, and in between each meal. You should also drink water before, during, and after exercise.
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Avoid high-fat and sugary foods. Foods like cookies, ice cream, cake, and fried foods tend to be higher in calories. [18] X Research source Overconsumption of these foods can lead to weight gain, which can make your legs appear less thin.
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Avoid overly salty foods. Foods that are high in salt include processed meats, salted nuts, crackers, chips, and cheeses. Eating too much of these types of foods can cause bloating, puffiness, and swelling in certain parts of your body, including your ankles and feet, as well as weight gain. [19] X Research source All of this may lead to your legs appearing less thin.
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Don't expect to lose the weight from just your legs. Unfortunately, it’s not possible to target one specific area of your body to lose fat. When you’re dieting and exercising, your body burns fat and uses it as energy, but it burns fat from many areas, not just your legs. If you’re hoping to get your legs to appear thinner, you’ll likely need to lose weight in general, which will lead to other parts of your body appearing thinner, too. [20] X Research source
- Spot-training, or working one area of your body at a time, has its advantages when it comes to toning specific muscles, but it won’t make fat disappear from just that location.
- Ultimately, it’s important to know that leg exercises alone won’t give you suddenly-skinny legs— you’ll need to reduce your overall body fat levels to see results.
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Remember that results will take time. A lot of people with really good intentions and strong discipline quit just before they start to see results. They work like crazy for a month, don't see any results, and throw their hands up in the air in despair. Try to remember that slow and steady wins the race. It is reasonable to lose one to two pounds per week. [21] X Trustworthy Source National Heart, Lung, and Blood Institute Research and education center within the National Institutes of Health Go to source At this pace, your muscles will begin to be visible at around eight weeks into your program. Go slow and try to embrace any changes you make as lifestyle changes.
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Accept yourself. Some people have bigger legs because of genetics, and that often can’t be changed with diet or exercise. If you’re healthy and active, but your leg shape just doesn’t seem to be changing, it may be helpful to embrace and accept yourself. It sounds cheesy, but you’re truly beautiful and worthy just the way you are! Anybody who genuinely cares about you won't care one bit about how “skinny” your legs are—they’ll love you for you.
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How Do I Quickly Slim Down My Legs?
Sample Exercises and Routine
Expert Q&A
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QuestionWill jumping help me lose my leg fat?Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.Yes. Jumping is excellent exercise for the legs. The more the better! Just be cautious about the surface you jump on. Jumping on a wooden floor or the grass or on trails is better than cement.
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QuestionIf your weight is due to genetics, then is there a way to change that?Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.No. We cannot change our genetics. However, you can be healthy and physically fit. Change what you can and love the rest for who you are.
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QuestionWhat exercises reduce thigh size?Michele Dolan is a Fitness Trainer based in Sidney, British Columbia. She has been a personal trainer and fitness instructor since 2002, and was certified as a Personal Trainer by the British Columbia Recreation and Parks Association (BCRPA). Michele is also a Registered Clinical Counselor, and uses her 20+ years of fitness coaching experience to help clients understand their mind-body connection. She is a Registered Clinical Counsellor (RCC) and Certified Clinical Counsellor (CCC), certified by the British Columbia Association of Clinical Counsellors and the Canadian Counselling and Psychotherapy Association. In her work, Michele uses the tools of Cognitive Behavioral Therapy, Dialectic Behavior Therapy and Cognitive Processing Therapy for Post Traumatic Stress Syndrome. She practices and teaches mindfulness and acceptance in all of her coaching work. She holds a Master’s Degree in Counselling Psychology.Running will burn fat, which may reduce the size of your thighs if that is a place you store fat.
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Tips
- Try doing exercises and stretches when you wake up in the morning and before you go to bed.Thanks
- Don't be afraid to change your exercise from time to time by doing something new. Old routines can get stagnant and your body will fall into an exercise rut.Thanks
- Go to a local swimming pool and swim a few laps.Thanks
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.
- Your looks are largely influenced by your genetics—not everyone’s body is built to have thin legs. Focus your energy on improving your body, not trying to get someone else’s.
- Don’t try to lose weight by overly restricting your diet. If you don’t eat enough calories a day your body will go into starvation mode and start retaining more fat.
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Warnings
- There is no such thing as "spot reduction," meaning you can't target areas that you want to reduce fat in. However, you can tone and shape up your legs, which ultimately lead to their better appearance.Thanks
- If you overwork yourself, you risk doing permanent injury to your body.Thanks
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References
- ↑ https://www.goodrx.com/well-being/movement-exercise/benefits-of-lunges
- ↑ https://www.prevention.com/fitness/a20456606/how-to-do-squats-and-lunges-without-killing-your-knees/
- ↑ https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
- ↑ https://www.webmd.com/fitness-exercise/what-to-know-heart-rate-fat-burning-cardio
- ↑ https://health.clevelandclinic.org/how-to-do-leg-lifts
- ↑ https://www.youtube.com/watch?v=nLL2hp61-sI
- ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/walking-for-good-health#walk-for-30-minutes-a-day
- ↑ https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/10000-steps/art-20317391
- ↑ https://newsnetwork.mayoclinic.org/discussion/mayo-clinic-q-and-a-running-and-weight-loss/
- ↑ https://www.goodrx.com/well-being/movement-exercise/rebounding-exercise
- ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/swimming-health-benefits
- ↑ https://beachbodyondemand.com/blog/exercise-ball-workouts
- ↑ https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights
- ↑ https://www.webmd.com/fitness-exercise/features/will-eating-more-protein-help-your-body-gain-muscle-faster#1
- ↑ https://www.betterhealth.vic.gov.au/health/healthyliving/fruit-and-vegetables
- ↑ https://hub.jhu.edu/at-work/2020/01/15/focus-on-wellness-drinking-more-water/
- ↑ https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/water/art-20044256
- ↑ https://www.eatforhealth.gov.au/food-essentials/fat-salt-sugars-and-alcohol
- ↑ https://www.webmd.com/diet/ss/slideshow-too-much-salt
- ↑ http://www.yalescientific.org/2011/04/targeted-fat-loss-myth-or-reality/
- ↑ https://www.nhlbi.nih.gov/health/educational/lose_wt/recommen.htm
About This Article
Article Summary
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To get skinnier legs, try exercises that burn body fat and tone your leg muscles. You can do a lot of these exercises at home with little or no equipment. For example, do lunges and squats twice a week as part of your regular strength training routine. You can also do simple floor exercises at home, such as leg lifts and leg rolls. Walking, jogging, and bike riding are great cardio exercises that will both target your leg muscles and help you burn overall body fat. If you have a trampoline at home, rebounding exercises are another great way to get cardio and strengthen your legs at the same time. To learn how to choose healthy foods over unhealthy ones, scroll down!
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- "I'm on a weight-loss journey and focusing on toning my legs since they got a bit weak. I started walking more, and was looking for exercises and other tips to help with that. This article is very helpful, thank you!" ..." more
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"I'm on a weight-loss journey and focusing on toning my legs since they got a bit weak. I started walking more, and was looking for exercises and other tips to help with that. This article is very helpful, thank you!"
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"All of it telling you not to overdo it and not going for the burn helped. I am nearly in my 70's and I have fat legs. That's what I am not happy with, so I will try a few gentle excises. Realized that's where I am storing my fat, in my legs."
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"I have looked all over the Internet to find out how to get skinny legs, because there are so many articles. Thanks for the advice, it was really helpful to me. I hope these exercises I do will affect my legs."
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