I understand that everyone has their own goals when it comes to their legs, whether it’s to increase size, achieve a slimmer, more feminine look, or something entirely different. It’s important to recognize that every body is unique, and there’s beauty in diversity. But if you’re looking for ways to get lean and slim down your legs, then this blog post is for you.
While my spotlight today is on slimming legs, let’s remember it’s just one part of the awesome leg journey :)
Now, let’s explore why your legs might not be slimming down like you want them to! Here are 3 reasons why your legs might not be changing.
1. YOU DON’T DO ENOUGH CARDIO
I know a lot of trainers won’t agree with me, but cardio is the best exercise for slimming down your legs, especially low intensity cardio such as walking. Walking somehow seems to get rid of excess fat on your thighs much better than any other form of workout. But the thing with walking, is that you need to do a lot of it.
If you’re adding walking into your workout program but not seeing results, it’s probably because you’re not doing enough. Aim for at least 10,000 steps per day!
Also, many people do their walking on a incline or using hills or stairs. To get the best results, I suggest walking on a flat surface (either outside or on the treadmill).
WHAT IS THE BENEFIT OF WALKING?
Walking is be pretty beneficial if you’re aiming for slimmer legs. It’s a simple way to burn calories, which can help reduce overall body fat, including in your legs. Regular walks also improve circulation, which can reduce swelling and the appearance of cellulite in the legs.
Just make it a habit to walk regularly aim for 10,000 steps per day! Also, combine it with a balanced diet, and you will start noticing some changes in your legs over time.
RELATED POST: HOW TO GET LEAN LEGS: WHY YOU NEED CARDIO FOR SLIM LEGS
2. YOU DO THE WRONG TYPE OF WORKOUT
A lot of women want to slim down their leg muscles and make their legs smaller, but aren’t willing to give up heavy lifting. It’s very hard to change your mindset when you’ve been doing lots of heavy lifting and high intensity interval training.
Changing to lighter workouts makes you feel like you’re not doing enough and you fear that you need to be really pushing yourself to get the best results. I’ve been through this too.
WHAT HAPPENS IF YOU DO THE WRONG EXERCISE?
Doing the wrong exercises can throw a wrench in your plans. Hitting the gym and going all out with heavy weights might seem like a good idea, but it could actually bulk up those leg muscles instead of slimming them down.
When you want to reduce muscle on your legs, less is more. Doing too much for your legs, lifting heavy and doing lots of squats, lunges and deadlifts will make your muscles bigger, especially if you are an endomorph or mesomorph body type so it’s important to know your body type to get the result you want!
WANT TO KNOW YOUR BODY TYPE?
- Complete the quiz in 2 minutes
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Plus, if you’re targeting the wrong muscle groups, you’re basically spinning your wheels—like trying to bake a cake without flour, it’s just not going to work out. Then there’s the calorie burn factor. Wrong exercises won’t do much to melt away those extra calories you’re hoping to shed and let’s not overlook the risk of injury.
Going too hard or using improper form can land you on the sidelines, putting your goals on hold. So, to really get those lean legs, it’s all about finding the right balance. Think cardio to torch calories and resistance exercises to tone up without bulking up.
And don’t forget to fuel your body with the good stuff—eating right is crucial for seeing the results you want.
3. YOU AREN’T HEALTHY ON THE INSIDE
If you’re doing lots of the right type of exercise and are eating healthy but the weight won’t budge, something else could be at play.
1-2 years ago I gained some weight and did absolutely everything to try and lose it. In the past, I had always been able to get rid of fat on my thighs relatively quickly with lots of walking. So I did lots!
And the legs fat wouldn’t go away not matter what I did. It turns out I had all sorts of issues with my gut health and hormones that were affecting my ability to lose fat (and causing me to gain weight).
A lot of people think that this could never happen to them (I didn’t!) so I didn’t really ever consider it as a possible cause. Looking back, I wish I had looked into it much sooner.
Please have a read of this blog post as it goes into much more detail about some of the potential issues that could be causing you to gain weight or not being able to lose weight. I would highly recommend seeing a doctor and/or naturopath.
If one of your fitness goals is to slim down your legs and tone them without getting bulky, my Lean Legs Program 1 may be the right program for you :)
It contains lighter resistance training which will help you lose extra body fat and get toned. And if you grab the Next Level You Package, it also has a complete 8-week meal plan so you can be sure you’re eating healthy while you train. Having a great diet is extremely important if you want to get great results :)
SOURCES:
- Walking for Weight Loss – https://www.medicalnewstoday.com/articles/325809
- 10,000 Steps – https://www.kumc.edu/about/news/news-archive/jama-study-ten-thousand-steps.html
- Gut Health – https://www.webmd.com/digestive-disorders/ss/slideshow-how-gut-health-affects-whole-body
It’s FREE
19 Responses
How many miles should I walk a day
Hey lovely! For faster results, we recommend that you aim for at least 10,000 steps during your power walks. :)
I do 25 mins of hiit cardio every day and walk 10-15000 steps each day. What can I do to get more toned. I eat like 1800-2000 calories per day. I just want some toned legs. Please I need some advice.
Hey lovely! It depends on your goal. If you want to get lean and toned without any bulkiness, Rachael recommend that you do 3-4 resistance workout per week and incorporate cardio 5-6x a week. It’s also important that you follow your ideal daily calorie intake and macros. :)
will 10,000 step aerobic workouts make legs bulkier? Amidst covid, it had been a better alternative to walking outdoors.
Hi! Iv just read about your skinny leg advice and I’m defiantly going to start walking rather than running! This might help slim my legs down more and get the results I want! Thank you!!
I just replied to your other comment :) You’re welcome hun! I think it would be a good idea. Good luck xx
Hi Rachel
I started to take your advice about doing lots of walking to slim my legs, however why is it that so many trainers at my gym keep telling me to do weights? I just feel so confused I really want to slim them down and feel like whatever I do I don’t feel or see a difference. its so frustrating, any other advice you can give.
I have had the exact same issue Maria!
For years I’d been trying to tone my legs but doing the wrong exercises
My legs were seriously bulking and I hated it. The thing is, so many trainers hate the idea of ‘skinny legs’ they don’t ever listen to what a client wants, and they seem to think muscle is everything, when it isn’t, and it can look unattractive.
I have been looking over Rachael’s blogs for years! I wish I started it soon to be honest, I have noticed major results in my thighs and I actually feel much more confident than I ever have – I still have 4 weeks left of the plan.
I can even feel it when I walk, they don’t rub anymore!
I’m on the ectomorph plan btw! XxX
Hi Hope, aww I am so happy to hear that you are noticing results and feeling confident! Your comment made my day :) You definitely explained the way trainers think perfectly! Thanks so much for your comment and good luck with the next 4 weeks on the ectomorph plan! xxx
Hi Maria, most trainers will say to do weights.. You don’t necessarily need to do what they say. How long have you been doing the walking? Legs are the hardest part of your body to change so it takes quite a long time and you need to be consistent and patient! It took me 6-12 months to change my legs xx