If you want to learn more about your body type, please read this blog post, I believe you will find it helpful :). Try incorporating it into your workout routine twice a week on alternate days. Such as I incline at 6%, 6km/hr on the treadmill for about 20 min each day. I have been going to the gym and eating well for 6 months and I have noticed a change however my legs seem to be bulky rather than slim? It may seem a bit excessive but I enjoy running and find it as a great stress reliever. Hi Tracy. But what will speed up results? I started doing walking 30-45 mins everyday and joined gym where I do cardio exercise aerobics classes twice a wk, yoga once a wk, and ab exercise. However in addition I would like to know , which exercises help lift , tone and perk up the butt, without getting bulky thighs? instead lean and ready for anything! You are truly inspiring and motivate me everyday to work towards my goal! Working out later in the day, is it okay to skip running and replace it with cardio/resistance training and switch it off? But my true problem area is upper (mainly inner) thighs. The only thing that ever works for me in those areas is lots and lots of walking. Hi, your blog post was extremely helpful. But if youre not getting results with weights and squats, lunges, etc. I do feel resistance on my quads when using the bike, so I have a feeling its not as effective as slimming legs as power walking, but I wanted to know your opinion. Instead of putting your left foot on top of the box or bench, keep it in the air. Plus for the past year Ive been exercising everyday, starting with a 20min run 3x a week and swimming the other days or doing a YouTube workout but only for about 20 mins, since Xmas Ive been doing more running probably four or five times a week for 30mins and then swimming the others but now Ive noticed my leg muscles are bigger and I maybe have more flesh/fat?! Be sure to do all the reps on both sides. I really need to shrink the middle of my body from my waist to my knees. That sounds like the endomorph body type, especially if you gain muscle or fat easily. Knowing your body type will help you understand the best exercises and diet for you. Yes, these are all great workouts for getting lean and toned! xx. And you could try doing your own workouts at the gym and try some of the non-bulking workouts Ive posted on my blog? It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). It will help you slim down your legs and reduce cellulite, but will also help you slim and tone your upper body and core too (the workouts are full body). Perform 23 sets. This challenging exercise requires an impressive combination of lower-body strength, core strength and balance to perform well. 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. I think if you stop the squat challenge and add in some running and walking that you could see changes in a few weeks. But I dont think it is the most effective exercise power walking and running are more effective in terms of cardio :). Also if you are facing an eating disorder, this wont necessarily make your calves skinnier. Bel, Hi Bel, yes it would. How would doing any kind of kicks, like in karate or boxing, influence my legs? Our back muscles are mostly working isometrically, so this gives most of the movement work to our glutes. Please help, I am really desperate and want that perfect ideally balanced body with toned muscles and lean legs. Also Im confused about the programs. Hello, i just want to ask if would it get the same result if i subsituted dancing instead of walking in the work out? Mostly I wanted to know what you thought about kettlebells. Hi Ying, I dont think dancing would work as well as running/jogging, but if you enjoy it, you should do it! 12km/hr is pretty fast! Im at a healthy weight range & losing fat right now will make me underweight. But remember to do some power walking too! Im a petite person 411. xx, Hi rachel ! Jumping rope is great cardio but cant be a substitute for walking and running because it wont slim down your legs. The shorter you are, the shorter your legs are going to be unfortunately. Doing so will provide your body with the tools it needs to build a strong booty. Bend your knees and place one foot flat on the floor in front of your hip. HIIT is not necessary for getting lean legs and can often cause your legs to bulk up (especially the endomorph body type). I read somewhere doing HIIT for 10 mins (Pyramids start with 6km/hr up to 13km/hr) and then once heart rate gets extremely elevated, run for 45 mins at a speed of 7km.hr for 45 mins? Hi Carolina, I personally havent tried ballet beautiful but I think the exercises look great and a lot of Victorias Secret models do it, so definitely worth giving it a go! 5. xx. Hi Vedaa, wooow congratulations! I have noticed that my phones health tracker counts my cycling to and from work as steps, adding thousands of steps (I commute on bike around 60 minutes daily). Lower-body exercises, such as step-ups, lunges and glute bridges, are great squat alternatives that work the same muscles. how to do resistance training without getting bulky, FOR DETAILED INFO ON MESOMORPH'S IDEAL DIET & WORKOUT TIPS READ MY ULTIMATE GUIDE, high-intensity interval training does cause weight loss. Totally in love with your blog and your workouts ! Stand 2 feet (about 60 cm) in front of a secured box or bench. 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? Hello. Prevention is a leading provider of trustworthy health information, empowering readers with practical strategies to improve their physical, mental, and emotional well-being. Im sorry to hear that this has happened to you, but just know that it is fixable :) I hope my tips help good luck lovely! Good luck! Hi lovely, So my question is can i still run in the evening without bulking up? Or should you do it at a level that you usually do, when you havent had coffee? If your goal is to slim down your legs, I will put more focus to power walking or running(depends on your body type) :). So I would avoid the squats and heavy lower body exercises, and also avoid too much HIIT. :) As long as you do the power walks, try to aim for at least 10,000 steps a day - and make sure to do it on a flat surface. Is the elliptical a good option for losing fat and slimming down legs if you do not have it on an incline? We recommend that you do some warm-up exercises before your workouts and then stretch right after to relieve muscle soreness and tension. Our Lean Legs 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. For the 3 x power walks per week I recommend 1 hour each xx, Hi Rachael That is an amazing achievement :) Walking and resistance training will definitely help tighten up your skin, but I guess it depends on how much skin you have. Hi Megs! Hi lovely! Thanks :), Hi Diana, it sounds like youre doing great! Is over an hour a bit too much? You can find more useful info in these posts: https://www.rachaelattard.com/how-to-lose-inner-thigh-fat/, https://www.rachaelattard.com/lean-legs-workout/. Thank you xx. If you find it too hard, you can slow it down a bit, or just do 3-5 sprints, and build your way up. I just have a few things i need to get clarified: :). Now I think I know the answer. I wonder if you could advise me, both myself and daughter are looking to lose fat, but my daughter has large legs naturally muscly and wants to slim them particularly. Body should form a straight line from shoulders to ankles. running quite fast). As you get fitter, you will be able to run at 12km/hr and still be aerobic xx. Thanks, Hi Els, try not to stress too much about it! I was wondering if going back to just swimming (I swam nearly everyday for 1.5 hr 2 hrs) would help slim down my body in general? Thanks for this post, I used to have very slim legs when I did a lot of distance running, but I also did long walks at the time. Please have a look at the HIIT workouts on my blog (or in my eBook) for some ideas :) xx. i hold most of my weight in my back/arms and stomach therefore i dont really know what body type i am. The use of a bike desk/ cycling will probably cause unwanted bulkiness in your legs since it engages your quads a lot (even if its low resistance). Also, do the days that I walk the most count as cardio days? Need to remember that in the future! Im quite petite (5.3) with relatively muscular legs (even without exercising at all) and I dont have much fat although I suppose I could still lose more around my thights. :), Here are some general guidelines for mesomorphs. I would like to know, I dont only want to lose weight on my legs but also on my stomach, arms and glutes. Rowing is great for burning lots of calories but may cause your legs to bulk up. Please suggest. Have a great day! Squats mimic many important everyday movements, such as getting up and down out of a chair, picking up a child or using the restroom. Part of this is genetic i think. I have body fat all over and need to lose about 18 kilos. Thanks for sharing. <3, https://www.rachaelattard.com/cardio-7-day-at-home-workout-plan/. In fact, some data suggests that up to 90 percent of all adult women have cellulite somewhere on their bodies. Rest 2-3 minutes between Sets. To tone up your legs and butt without adding bulk, you should focus on lighter workouts. But if I increase the speed then it would look like I am running (or jogging? Replace some of the dance workouts with running/walking to help slim down your legs and other types of lighter resistance training like this, to help keep your whole body toned without building too much muscle! 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. You should just be walking at a medium fast pace something you can maintain for 1 hour :) And if you run, perhaps aim for around 10km/hr. I wanted to slim down my calves, thighs and butt. You can find out more and change our default settings with Cookies Settings. I have started to walk 10,000 steps now Im a bit confused myself though as which exercises I should be doing. Good luck xx, Oh and have a look at this blog post here for the type of HIIT that I recommend! I stick to a certain amount of calories a day but dont lose weight and try to stick to 50g to 100g carbs a day as too many make me bigger. What a relief to read this! Wishing you all the best! Having a heart rate of 144 for your age is great for the long distance sprints so keep doing what youre doing! :) xx. I am aiming for 10.000+ steps daily. Your toes should be slightly pointed out, and your hands should be on your hips or in front of you. Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as Hi Traci, what type of cardio work do you do for treadmill? xx, Hi Rachael I mentioned that HIIT doesnt really burn fat. Single-leg exercises also have tons of real-world carryover to activities, such as walking, running and hiking. I would love to help :) So thats why I have created my 3 Steps to Lean Legs program which you can find here. Shoes and socks are usually removed. I sometimes feel it sore, but does that mean it is a sign that it is getting bulkier? Thank you. Ive just read a lot of your articles and would love to try the plan (mesomorph body type btw). I believe I am an endomorph thus I am quite short (53) and have very fat/muscular legs. While I desire lean legs, I also hope it burns fat everywhere in my body. Hello Rachael, Just an other question if you dont mind, I eat porridge every morning and I also eat 1 slice of wholemeal bread with lunch, is this too many carbs? If youre dancing for really long periods every day, then your legs may increase in size, regardless of what dancing youre doing. Hi lovely, Second, I love using my spin bike, but is there a way to use it so minimize bulking up (e.g. Hi Rachel! If you are an endomorph, this equipment will most likely make your legs bigger so I would avoid it completely. My emphasize is moving in place. But just be persistent! Have a lovely day ahead x. Hello, You could also have a look at some of the free skinny legs eBook workouts I have on my blog. Next, use the momentum to swing the kettlebell back down. If you do lose more weight then unfortunately you will lose it from your upper body first. Good luck! For best results, try to incorporate glute training into your routine 13 days per week. And I havent had much access to internet as Im travelling. Hi lovely, Im sure the size of my thighs have increased! Can jumping rope be a substitute of walking ??? Just make sure that its on a 0% incline. I was wondering your thoughts about swimming as cardio exercise? As a general rule, you should practice yoga is usually around 3-5 times a week. This will also help balance out your lower and upper body. So my bodyweight was too low, but I still had quite a lot of lower-body fat (while my upper-body was skinny af). You could add a dance workout if you enjoy it, but jumping will most likely make your calves bigger (especially since youre an endomorph). However, i do not have skinny legs rather i have quite fat thighs that when i pinch it, i am able to pinch a lot of fat. Even running @5.6 mph., I find my heart rate at 144 or so. So I would do cardio + the resistance style workouts on my blog. Just after I stopped doing do much I realized my body had changed, I looked slightly less toned in my arms, so I started to go to the gym to do the things I just mentioned and train for cross country on the treadmill most days. 30 second sprint and 30 second rest for 20 mins. xx. I run, walk on treadmill and do weights in gym. exercises I mentioned: I tried every single workout under the sun, but I found that nothing is as effective in getting thinner thighs and legs overall as walking. This foot should be hooked on a foot stand or positioned securely on top of a box or bench. But if youre not used to having a healthy diet and youre not sure where to start, I suggest you try it for a week or two. If this is what youre looking for, I would definitely recommend giving our program a go. Good luck! After pregnancy, running and gluten-free diet worked. Just wondering about a few things: Finish the rep by driving your front heel into the ground, standing up tall and bringing both feet back together. Is it okay to do interval running and not bulk up or is it better to avoid running altogether? I dont eat bad and really not even a lot because I dont get hungry very often. Calves is a really hard one because usually its muscle which is hard to lose, but my suggestion would be to make sure that you are only running and walking on a flat surface (no incline or steps) so that you dont build any muscle here. Here are 10 exercises to try. I have all of that already programmed in :) xx. Staying hydrated also aids in waste elimination. P.s. This has not happened so far and I still have inner thigh wobble. I have very limited time to workout, maybe 30 mins each morning. The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking. Ive never been a big runner. Please ignore my previous comment as Ive made a mistake. Im a mix of endo and meso. Though, this is highly individual and will depend on the exercises you choose, your fitness level, intensity, goals, and schedule (3, 4, 5). Also, 30 minutes of running will burn more calories than 30 minutes of walking. Theyre all beautiful celebs, and theyve all got cellulite. Also thought about yoga to elongate the muscles. For more helpful info please have a read of these blog posts: https://www.rachaelattard.com/224-how-to-fix-a-damaged-metabolism/, https://www.rachaelattard.com/speed-up-your-metabolism/. Just stick it out and you will see results! xx. You probably overdid it a bit with the running, but thats OK. So i would love to hear your opinion about jumping rope moderate way for slimming down thighs and butt, Hi Fara, nothing will slim down your legs like walking and running. Thanks! ), for 45 mins 5/6 days a week, will this trim my legs up rapido??!! Some people dislike squats because they're difficult to perform or cause pain. Be sure to keep your core tight and your back straight, and avoid relying on your arms to lift the kettlebell. xx, Hi lovely, The amount of yoga you should do each week depends on your goals, ability and fitness level. We also recommend investing on a treadmill if you can. Obviously, taller people will be able to walk a bit faster. Im 18 years old Rachael doesnt recommend cycling if you gain muscle in legs easily. But certain body types (i.e. Ive done some research and Im pretty sure that Im a mesomorph. Id say mesomorph type. What a great post! The best glute exercises are the ones that leave you feeling challenged, a little shaky, and ready for more. Try to aim for 10,000 steps a day,4-6x a week, and make sure that you do it on a flat surface. You can also check out our YouTube channel with lots of great workout videos that will help you slim and tone your legs. A higher and wider foot position recruits more help from your glutes and hamstrings. It could be worth trying a few different classes / teachers to find a style that you really like. Advanced athletes can experiment with doing step-ups onto a higher box so long as they are able to control their body throughout the entire rep. just need guidance of what I should be doing to reduce this problem. Finish the rep by driving your front heel into the ground, standing up tall and bringing both feet back together. A. Do you think its harder for petites to distinguish theirs? xx. Do 15 lunges on each side. In my own experience, doing lots of walking and eating a moderately good diet is better for getting lean legs than eating a perfect diet and not doing any walking. (FYI: Glute bridges and hip thrusts are not the same thing.). What should I do to slim the thighs down? 2. Hi lovely, usually long distance running and walking are both great for slimming down legs. How Long Should I Do Glute Bridges? i excercise everyday and think i could be eating a bit more food without such a drastic weight change and was wondering what your thoughts were on this. My problem is always my thighs and they are the first place to pile on the weight and last place to lose and get muscular easily. Thank you, I think Ill stick to the power walking and then add in the running again, I dont think my hr is high enough, I dont have access to a treadmill atm so its a little difficult, thanks for the advice! Move as fast as possible between moves to keep your heart rate up. It also includes a full meal plan, a separate recipe eBook and demonstration videos. 10 Must-Do Glute Activation Exercises to strengthen and tone your glutes while alleviating and preventing low back pain and hip injury! my arms and stomach is okay (theyre like flabby but not that much) but my thighs are huge. Thank you for giving such concise information! With your knees bent at a 90-degree angle, contract your glutes to lift your right leg up at a 45-degree angle. xx. I know you recommend resistance training around 3 times a week but Im confused about the frequency of cardio . Single-leg exercises can be some of the most challenging and rewarding exercises at the gym. I have been using both of these for a few days as I have been looking to lose weight in my upper thighs. Stronger and more experienced athletes can add heavier weights when appropriate. Cant wait to start power-walking again. The biggestbenefit of HIITis that you will burn lots of calories in a short workout, you will still continue to burn calories after your workout, and it builds muscle which improves your metabolism and helps you burn more calories throughout the day. There really is no optimum time. I use Spotify and I download my walking playlist so that it is available even if I dont have internet or wifi. Rachael recommends walking on a flat surface because this ensures that you won't get bulky. I suggest downloading our free 7 Day Slim Legs Diet to get a better idea of what the meals in the program are like. Its an 8 week workout and nutrition plan that will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body). My legs felt really light and I think my clothes looked better! But it wont necessarily burn fat, but walking will. hi i am a mesomorph. Once you perfect this movement, you can opt for advanced deadlifts. Nothing is done with magic ,right? I hate my legs again! First i want to say that im from argentina so my english isnt good . The more walking the better 10km per day is a good goal; Running, HIIT and resistance training do not burn fat while you are doing them, but still lead to overall fat loss, Resistance training will help give your legs shape and tone, and reduce cellulite. Its more Michael Jackson-style than traditional dancing, if thats helpful. Its hard to know your body type with the description perhaps if you gave me your weight / height I might be able to help further :) I would definitely add in some HIIT cardio or HIIT weights sessions to burn lots of calories and get you back to feeling your best! If I walk for atleast 5 days a week, like you said, do you think my legs will slim? Begin in a half-kneeling position. Stand sideways next to a wall with your feet hip-width apart. To choose your exercises, include one or two for each body part including quadriceps, hamstrings, glutes, and calves. Thanking you in advance. Rachael suggests aiming for a walking speed of 6-7km/hr or 3.7-4.3mph. Because whenever I see your blogs, I see a woman that also went through these daunting experiences that we are going through right now, but you persevered and made through it! Hey! my legs are pretty slim and have definition. You dont necessarily need a rest day but I would just see how your body feels and if you need one, take it. Does it help to slim legs when we use it without resistance ? Our experts continually monitor the health and wellness space, and we update our articles when new information becomes available. Yes I would assume thats fat burning zone. Walking uphill will use your quadriceps and glutes and this will cause bulkiness. Im going to try to incorporate morning (pre-breakfast) speed walking for an hour! Running is an anaerobic activity (remember, I discussed it above). For the rest of us, it's beneficial to figure out how to perform squats without discomfort rather than removing them entirely from our workouts. Stand 1 to 2 inches in front of a box or bench. Its best to start with a lighter weight at first and perfect your form. Next, bend your right knee and lower your body as low as you can. Hello Rachael, thank you for your comment! With your hips raised, push your knees outward with your glutes and pause for a second. :). Maybe it was the changing up of routines that helped or the time off, I dont know?! Please help me out or Id love to get some insight from you! Running may build muscle in your calves but is good for overall weight loss so youll have to decide if you want to do that. One rest (or active) recovery day per week, When you powerwalk, try to aim for at least 10,000 steps a day or more and make sure that you do it on a flat surface. xx. Is it possible to lose leg fat while sustaining my current weight? If you can get out to run or power walk, feel free to substitute it with Rachaels at-home cardio workouts. Thanks, basically my point is, after this week of terrible eating i truly feel i have gained weight in my stomach area and face excessively. It does burn a lot of calories, but the jumping motion uses your calves heavily and can make them bigger. Heres a quick recap of the 10 best glute exercises: Back Squats; Hip Thrusts It will reflect on your whole body most definitely, dont worry! Time: 15 to 30 minutes | Equipment: Resistance band(s) | Good for: Total body Instructions: For an efficient, full-body workout, select four to five exercises from the below list.
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