If you’re here you’re probably struggling with getting lean legs, especially if you find it easy to gain muscle in your lower body.
You might have done all the ”best workouts for lean and slim legs” that are typically recommended, but you ended up bulkier, or with some stubborn fat on your thighs you just can’t get rid of.
I know what that feels like. Working out and seeing your legs getting bigger rather than smaller can be very frustrating.
In the past, I have struggled with under-eating and overexercising, and then with over-eating and doing the wrong exercises which made me bulky. Neither of these made me happy with my body.
After a lot of testing and research, I designed my own workout and nutrition plan focused on getting lean and toned body in a healthy and balanced way. And I couldn’t be happier!
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HOW TO TONE YOUR LEGS WITHOUT ADDING BULK
If you’re trying to get skinny legs, you need to:
1. Reduce overall body fat by doing more cardio
For cardio workouts, please read my blog post on How To Get Lean Legs With Proper Cardio.
2. Do the proper resistance training
You must do the right kind of resistance training that will tone your legs without adding bulk in the process.
3. Avoid doing workouts that will add bulk to your thighs and hamstrings
All of the exercises below are from my Lean Legs Program 1 and they are specifically designed for slimming down your legs without getting bulky.
They might look easy, but you definitely feel them and they get results! I know this style of exercise is not for everyone, but if a lean and toned look is what you are after, then these are perfect.
Lastly, there are no squats, burpees and other workouts that are known to cause bulky legs, especially for some body types.
Let’s cover the resistance training for getting thin legs in more details.
Bonus Tip: I would also advise you to find out what your body type is. There are 3 main body types and they all lose weight and build muscle differently.
I have created a Body Type Quiz which will help you learn your body type in just 2 minutes. And it’s completely free! :)
HOW TO COMPLETE THE CIRCUIT TRAINING FOR SLIM LEGS
- Complete each exercise in Circuit 1 three times (so you do exercises 1, 2 and 3 straight after each other – not exercise 1 three times).
- Do each workout for 45 secs.
- Once you have completed the 3 exercises, rest for 30 seconds.
- You should do 3 rounds in total.
- Complete circuit 2 in the exact same way.
WATCH THE LEAN LEGS DAY 1 WORKOUT VIDEO
THE EXERCISES
CIRCUIT 1
1. SINGLE LEG SKATERS
For this one, you’ll need a gliding disc. If you don’t have a gliding disc, you can use a small towel or a paper plate. I’ll put a link below to the gliding discs that I use.
This exercise will give you beautiful, lean and toned legs without bulking. Your legs will be stronger but still feminine. And it will help you build stability and coordination.
Do 45 seconds on each leg.
2. YOGA PUSH UP
This exercise combines the benefits of yoga with the amazing upper body and core benefits of push-ups.
You’ll work on your upper body and inner core muscles, and lengthen and stretch through your upper and lower body.
3. LYING LEG RAISES
This exercise will help you slim down your legs without making your thighs bulky. And it’s a great workout for your core and abs.
I used ankle weights to make it a bit more challenging – I’ll also put a link to these below.
CIRCUIT 2
1. STRAIGHT LEG DONKEY RAISES
Dokey kicks are great for building your booty without growing your thighs. Do 4 regular, 4 to the left and 4 to the right.
Do 45 seconds on each leg. Use ankle weights to make it a bit more challenging.
2. PUNCHES
Boxing is great for toning your arms without making them bulky. Victoria Secret models also love boxing.
In this exercise I also recommend using ankle weights for extra resistance.
3. ROLL UPS
This is a fantastic core and abdominal strengthening workout. It will also work your legs without making them too muscular.
Use yoga mat for comfort.
If you are interested in buying ankle weights and gliding discs, I use these ones: ankle weights and gliding discs.
GETTING STARTED WITH MY 3 STEPS TO LEAN LEGS PROGRAM
If you are looking for a workout to help you slim down your legs and tone up your body without getting bulky, my Lean Legs Program 1 will help you do just that!
I know from my own experience how frustrating it is to train hard and end up with results that you didn’t want.
That’s why I created three versions of my program, one for each of the three body types. That way you can be certain you’re going to get the best possible results!
My program includes a complete 8-week workout plan with the style of resistance training that you saw in this blog post.
The videos are full-length and you can follow them from warm-up to cool down.
LEAN LEGS PROGRAM 1 BEFORE & AFTER
Start your journey to lean & toned today!
And as always, if you have any questions, please feel free to ask!
Love Rachael xx
It’s FREE
219 Responses
Hey Rachael,
You’re making a difference to a lot of females out there to understand their body better. I’ve been following your program since quite some time and because of you I’ve been able to believe that bulky legs can become lean only by walking and food control. I walk outdoors but as it is monsoon it gets difficult to do the same. I don’t like hitting the gym, does an air walker machine that is usually used in outdoor gyms serve as an alternative to walking? I’m really awaiting your reply. Thank you in advance.
Hey Aashi,
Thanks for reaching out!
It’s great to hear that the program has helped you understand your body better and achieve your goals.
An air walker machine can definitely be a good alternative to outdoor walking, especially if you’re looking to maintain or even improve your leg tone and overall fitness. While it might not give you the exact same experience as walking outdoors, it still offers a low-impact, full-body workout that can keep your muscles engaged and your heart rate up. The smooth, gliding motion of the air walker is great for targeting your legs and glutes without putting too much strain on your joints. Plus, you can adjust the intensity to suit your fitness level. Keep up the good work! :)
If you need anything else, please let us know.
Love,
Jannette
Hey, I just have a couple of questions concerning the lean legs 1 and 2 programs, does the “healthy start” package include a meal plan/cardio within the program? Or is just the daily walk or run? I would also like to know how should I decide between lean legs 1 or 2?
Thanks in advance! Seems like a great program.
Hey lovely,
Thanks for reaching out! No worries, I’m here to help :)
The main difference between the LL1 and LL2 is the intensity. LL2 is more challenging since it’s intended to be a sequel to the original LL1 program. Most of our girls start with LL1 do one or two round and then progress to LL2.
The Lean Legs Program 1 is an 8 week workout program. All workouts are in full length video format, done with our trainers Narelle and Rachael. They do the workouts with you from start to finish. There are 4 workouts per week, and all workouts are around 30-45 minutes long. This program is perfect for you if your goal is to slim down your legs.It will help you slim muscular thighs, lose leg fat, reduce cellulite and tone the leg area without adding any unwanted muscle bulk.
The Lean Legs Program 2 is designed to be a continuation to the Lean Legs 1 Program and helps in optimizing the best results. It’s also an 8 week workout program. All workouts are in full length video format, done with our trainer Rachael. She does the workout with you from start to finish. There are 4 workouts per week, and all workouts are around 30 minutes long. This program is for you if you prefer shorter but more intense workouts.
And when it comes to Healthy start package, it includes the 8 week workout program but it does not include a meal plan or a cardio plan.
If you have any other questions, please feel free to ask! xx
Love,
Marina
Hello,
Thank you so much for all of your detailed info on how to obtain a more lean body based on your body type. I have a questions about the running. How long should you run and at which speed would be best for fat loss on the running days?
Thanks again for all your help!
Hey lovely! Rachael usually recommends running 2-3x a week for 30 mins max. We advise that you run between 10-12km per hour. If your main goal is to slim down your legs, I would also put more focus on power walking. :)
Hi; I would love to get the lean legs program but as a full time working mom of 2 young kids I am concerned I won’t have the time to complete the exercises. I know it’s walking and exercises.. How much time is required every day?
Hey lovely! The resistance training workouts are around 20-40 mins long, and cardio is a bit longer. :)
I understand that having a busy schedule can make the workouts a bit more difficult to stick to.
I recommend focusing on walking as much as possible every day (walking to the shop or from work, taking the stairs etc.) and doing resistance workouts 3 days per week.
You can add a running session whenever you have some extra time, but walking and circuits are a priority.<3
So the workout plans are all structured to be done at home? Does it have a gym component in it?
Hey lovely, all our programs can be done at home and needs little to no equipment <3 Hope this helps xx