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
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19 Responses
Hi my name is zanele and iam suffering cause my legs move when i walk people say iam damage goods iam finished.iam literaly body shamed everyday and iam devastated sometimes i feel icant take it
Hey lovely, i’m really sorry to hear that! I know it must have been really hard to go through this and no one should ever make you feel that way. We’re here to help you out in any way that we can, and we’ll be here with you on this journey. If you need any help, please don’t hesitate to reach out to us and send us a message at hello@femmenativa.com <3
Hi there,
I completed LL1 and continue to walk 6-7 x per week over 10,000 steps, do Pilates/ resistance 4-5 x week and eat a calorie deficit diet but my legs aren’t really slimming down. Why could this be? I have been doing this all since January
Hey lovely,
We are sorry to hear that! :(
Is it ok if we ask you a couple of questions so we can determine the cause more easily?
What are your goals – to reduce unwanted muscle bulk or lose leg fat? Muscle reduction can take a bit longer, for Rachael it took 6 months.
When walking – are you walking on a flat surface? Does your resistance training include exercises like squats or lunges?
Do you perhaps have any hormone issues?
Let us know and we’ll do our best to help! xx
Love,
Marina
Im an endo. There is a big push for weightlifting to keep bones healthy and stave off osteoporosis. Squats work the hips, but you say they build thighs. How do rectify building bones without building big legs?
Hey lovely,
Thanks for reaching out!
You are absolutely correct, resistance training (weightlifting is a form of resistance training) is very important for bone straightening and osteoporosis prevention, especially for us women. This is why all our programs include resistance training 4 times per week – bodyweight resistance training + resistance training with light weights and resistance bands. You don’t have to lift super heavy to get the benefits of resistance training.
Here is a list of workouts recommended for osteoporosis prevention:
*Resistance training exercises – Resistance training includes the use of free weights, resistance bands or your own body weight to strengthen all major muscle groups, especially spinal muscles important for posture.
*Weight-bearing aerobic activities – Weight-bearing aerobic activities involve doing aerobic exercise on your feet, with your bones supporting your weight. Examples include walking, dancing, low-impact aerobics, elliptical training machines.
*Stretching exercises for flexibility – Moving your joints through their full range of motion helps you keep your muscles working well. Stretches are best performed after your muscles are warmed up — at the end of your exercise session, for example, or after a 10-minute warm-up.
*Stability exercises – Stability and balance exercises help your muscles work together in a way that keeps you more stable and less likely to fall. Simple exercises such as standing on one leg or movement-based exercises such as tai chi can improve your stability and balance.
Our programs for endomorph body type includes – weight bearing cardio (walking), resistance training (bodyweight, light weights, resistance band), flexibility exercises (stretching after every resistance training session) and stability (one-sided exercises).
When it comes to squats, yes you are 100% correct, squats target your hips but they also target:
*gluteus (buttocks)
*quadriceps (front of the thigh)
*hamstrings (back of the thigh)
*adductor (groin)
*hip flexors
*calves
If you want to strengthen your hips, exercises like mountain climbers on gliding discs or straight leg leg raises (while lying on your back) are also a great option.
I hope this helps! xx
Love,
Marina
Hello,Ive been following your meal plans for mesomorphs and I’m in love! One thing I’m not seeing is a change in my legs, I’ve started using a lighter weight but don’t know what exercises to do when using weights? I know you recommend walking or running but my calves seem to just get bigger.
Hey Kaylie! The main way to reduce your calf muscles is by using them as little as possible and giving your muscles a chance to reduce on their own, so focus more on low intensity cardio (try power walking or swimming) and focus on losing weight overall — to do this, you need a good diet and consistent exercise <3