{"id":7285,"date":"2017-05-03T16:28:04","date_gmt":"2017-05-03T16:28:04","guid":{"rendered":"http:\/\/www.rachaelattard.com\/?p=7285"},"modified":"2023-08-08T17:09:35","modified_gmt":"2023-08-08T13:09:35","slug":"cycling-dancing-barre-make-legs-bigger","status":"publish","type":"post","link":"https:\/\/www.rachaelattard.com\/cycling-dancing-barre-make-legs-bigger\/","title":{"rendered":"Will These Exercises Make My Legs Bigger?"},"content":{"rendered":"\n<p>I get lots and lots of questions about certain exercises and if they will make your legs bigger or bulkier. So I thought I would summarize them all into one big blog post. If I haven&#8217;t mentioned an exercise that you are wondering about, please leave a comment and I&#8217;ll be sure to answer and add this to the blog post too!<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>WILL THESE EXERCISES MAKE MY LEGS BIGGER?&nbsp;<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>CYCLING&nbsp;<\/strong><\/h3>\n\n\n\n<p>If you are an endomorph, then yes cycling will most likely make your legs bigger so I would avoid it completely.<\/p>\n\n\n\n<p>If you are a mesomorph, you may or may not be able to get away with cycling. Some mesomorphs are OK with it, while others aren&#8217;t. However either way, I would still only do it 1-2 times per week maximum because overdoing it with cycling will most likely make your legs bigger.<\/p>\n\n\n\n<p>If you don&#8217;t know your body type, you can take my Body Type Quiz. It&#8217;s completely free and it will help you learn your body type in just 2 minutes :)<\/p>\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"34416\" class=\"elementor elementor-34416\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5b99083 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5b99083\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-22896a9\" data-id=\"22896a9\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-9ae3025 elementor-widget elementor-widget-heading\" data-id=\"9ae3025\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">WANT TO KNOW YOUR BODY TYPE?<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9137632 elementor-widget__width-initial elementor-widget-tablet__width-inherit elementor-widget-mobile__width-inherit elementor-widget elementor-widget-text-editor\" data-id=\"9137632\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<ul><li>Complete the quiz in 2 minutes<br><\/li>\n<li>It&#8217;S free<\/li>\n<li>You will get 3 nutrition and workout tips for your body type<\/li>\n<\/ul>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5ba8013 elementor-widget elementor-widget-image\" data-id=\"5ba8013\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/elementor\/thumbs\/calculator_imagev-2-1-pxcqe5jlsy7rzs8iig4mxy0azthgn20jh53c1rvdeo.png\" title=\"calculator_imagev-2 (1)\" alt=\"calculator_imagev-2 (1)\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-41b4490 elementor-align-center elementor-widget elementor-widget-button\" data-id=\"41b4490\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xs elementor-animation-grow\" href=\"https:\/\/form.typeform.com\/to\/gFpjG9d5\" target=\"_blank\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">START THE QUIZ NOW<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n\n\n\n<h3 class=\"wp-block-heading\"><strong>DANCING<\/strong><\/h3>\n\n\n\n<p>This really depends on what type of dancing you are doing and how much you&#8217;re doing. If you&#8217;re dancing for really long periods every day, then your legs may increase in size, regardless of what dancing you&#8217;re doing. Overusing your leg muscles can cause bulkiness.<\/p>\n\n\n\n<p>If your style of dance requires lots of jumping and moving from sitting to standing, then it may cause bulkiness. But again, this depends on your body type too.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>BARRE<\/strong><\/h3>\n\n\n\n<p>Barre classes can be great, but it depends on the teacher and the style of barre they do. I have been to a barre class which did have some exercises standing at the bar, but also had lots and lots of squat jumps, squat holds and burpees. This type of barre will make your legs bigger. But if your teacher sticks more to floor based workouts and exercises at the bar, then I think that&#8217;s great. It could be worth trying a few different classes \/ teachers to find a style that you really like.<\/p>\n\n\n\n<center><blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/reel\/ClyLzQ_oO7X\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/reel\/ClyLzQ_oO7X\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/reel\/ClyLzQ_oO7X\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Women\u2019s Health and Fitness (@rachael_attard)<\/a><\/p><\/div><\/blockquote> <script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/center>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>SKIPPING<\/strong><\/h3>\n\n\n\n<p>Skipping is great cardio but can&#8217;t be substituted for walking and running because it won&#8217;t slim down your legs. It does burn a lot of calories which is, but the jumping motion uses your calves heavily. Skipping will most likely contribute to bigger calves and can make your legs bigger all over.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>SPRINTS<\/strong><\/h3>\n\n\n\n<p>If you are an endomorph, I would avoid sprinting all together. And if you are a mesomorph, I would sprint with caution. I prefer to do my sprints as more of a &#8220;<a href=\"http:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-hiit\/\" target=\"_blank\" rel=\"noopener noreferrer\">fast paced run<\/a>&#8221; and make the sprint intervals longer rather than just 30 seconds. This won&#8217;t cause bulkiness like short and intense sprints will. If you&#8217;re worried, I would just stick to steady state running instead.<\/p>\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"35307\" class=\"elementor elementor-35307\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5348749f elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5348749f\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-6bd01314\" data-id=\"6bd01314\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-3ebb6c3 elementor-widget elementor-widget-heading\" data-id=\"3ebb6c3\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h5 class=\"elementor-heading-title elementor-size-default\">BEFORE AND AFTER PIC OF OUR COMMUNITY MEMBER<\/h5>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-249ca06 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"249ca06\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-51bafe7\" data-id=\"51bafe7\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1ec7694 elementor-widget elementor-widget-image\" data-id=\"1ec7694\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"1000\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/LeAnne-LLP1-BA-Img-819x1024.png\" class=\"attachment-large size-large wp-image-35311\" alt=\"\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/LeAnne-LLP1-BA-Img-819x1024.png 819w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/LeAnne-LLP1-BA-Img-240x300.png 240w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/LeAnne-LLP1-BA-Img-768x960.png 768w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/LeAnne-LLP1-BA-Img-135x169.png 135w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/LeAnne-LLP1-BA-Img.png 864w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-77fdd44\" data-id=\"77fdd44\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1fa0cac elementor-widget elementor-widget-image\" data-id=\"1fa0cac\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"800\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/Template-for-Inlines-BA-Testimonials-1024x1024.png\" class=\"attachment-large size-large wp-image-35313\" alt=\"\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/Template-for-Inlines-BA-Testimonials-1024x1024.png 1024w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/Template-for-Inlines-BA-Testimonials-300x300.png 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/Template-for-Inlines-BA-Testimonials-150x150.png 150w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/Template-for-Inlines-BA-Testimonials-768x768.png 768w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/Template-for-Inlines-BA-Testimonials-700x700.png 700w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/Template-for-Inlines-BA-Testimonials-169x169.png 169w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/Template-for-Inlines-BA-Testimonials-45x45.png 45w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2023\/01\/Template-for-Inlines-BA-Testimonials.png 1080w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-f9d86cb elementor-align-center elementor-widget elementor-widget-button\" data-id=\"f9d86cb\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xs\" href=\"https:\/\/rachael-attard-fn.myshopify.com\/pages\/lean-legs-1-program?utm_source=blog&#038;utm_medium=inline&#038;utm_campaign=elm-b%26a-llp1-inline-1\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">GET THIS PROGRAM<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n\n\n\n<h3 class=\"wp-block-heading\"><strong>CROSS TRAINER \/ ELLIPTICAL&nbsp;<\/strong><\/h3>\n\n\n\n<p>I don&#8217;t think this machine will really cause bulkiness, but it won&#8217;t slim down your legs like running and walking will. The pushing down motion means you engage your quads more so it will build more muscle here. But it&#8217;s not the style of workout that will necessarily cause bulkiness. If you can&#8217;t walk or run for some reason, the cross trainer is the next best thing.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>REFORMER PILATES&nbsp;<\/strong><\/h3>\n\n\n\n<p>I love reformer pilates! But I have had some women tell me that they have bulked up from reformer pilates. Some workouts do include lots of squats and lunges which build muscle in your quads and can make your legs bigger and more muscly. This depends on your teacher and the style of reformer pilates that they teach. Again, I would try a few different teachers and classes to find one that suits you best.<\/p>\n\n\n\n<p>If you are still having issues with reformer pilates, I would try regular floor based pilates instead.<\/p>\n\n\n\n<center><blockquote class=\"instagram-media\" data-instgrm-captioned data-instgrm-permalink=\"https:\/\/www.instagram.com\/p\/Cqpv4Z7IpzP\/?utm_source=ig_embed&amp;utm_campaign=loading\" data-instgrm-version=\"14\" style=\" background:#FFF; border:0; border-radius:3px; box-shadow:0 0 1px 0 rgba(0,0,0,0.5),0 1px 10px 0 rgba(0,0,0,0.15); margin: 1px; max-width:540px; min-width:326px; padding:0; width:99.375%; width:-webkit-calc(100% - 2px); width:calc(100% - 2px);\"><div style=\"padding:16px;\"> <a href=\"https:\/\/www.instagram.com\/p\/Cqpv4Z7IpzP\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" background:#FFFFFF; line-height:0; padding:0 0; text-align:center; text-decoration:none; width:100%;\" target=\"_blank\" rel=\"noopener\"> <div style=\" display: flex; flex-direction: row; align-items: center;\"> <div style=\"background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 40px; margin-right: 14px; width: 40px;\"><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 100px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 60px;\"><\/div><\/div><\/div><div style=\"padding: 19% 0;\"><\/div> <div style=\"display:block; height:50px; margin:0 auto 12px; width:50px;\"><svg width=\"50px\" height=\"50px\" viewBox=\"0 0 60 60\" version=\"1.1\" xmlns=\"https:\/\/www.w3.org\/2000\/svg\" xmlns:xlink=\"https:\/\/www.w3.org\/1999\/xlink\"><g stroke=\"none\" stroke-width=\"1\" fill=\"none\" fill-rule=\"evenodd\"><g transform=\"translate(-511.000000, -20.000000)\" fill=\"#000000\"><g><path d=\"M556.869,30.41 C554.814,30.41 553.148,32.076 553.148,34.131 C553.148,36.186 554.814,37.852 556.869,37.852 C558.924,37.852 560.59,36.186 560.59,34.131 C560.59,32.076 558.924,30.41 556.869,30.41 M541,60.657 C535.114,60.657 530.342,55.887 530.342,50 C530.342,44.114 535.114,39.342 541,39.342 C546.887,39.342 551.658,44.114 551.658,50 C551.658,55.887 546.887,60.657 541,60.657 M541,33.886 C532.1,33.886 524.886,41.1 524.886,50 C524.886,58.899 532.1,66.113 541,66.113 C549.9,66.113 557.115,58.899 557.115,50 C557.115,41.1 549.9,33.886 541,33.886 M565.378,62.101 C565.244,65.022 564.756,66.606 564.346,67.663 C563.803,69.06 563.154,70.057 562.106,71.106 C561.058,72.155 560.06,72.803 558.662,73.347 C557.607,73.757 556.021,74.244 553.102,74.378 C549.944,74.521 548.997,74.552 541,74.552 C533.003,74.552 532.056,74.521 528.898,74.378 C525.979,74.244 524.393,73.757 523.338,73.347 C521.94,72.803 520.942,72.155 519.894,71.106 C518.846,70.057 518.197,69.06 517.654,67.663 C517.244,66.606 516.755,65.022 516.623,62.101 C516.479,58.943 516.448,57.996 516.448,50 C516.448,42.003 516.479,41.056 516.623,37.899 C516.755,34.978 517.244,33.391 517.654,32.338 C518.197,30.938 518.846,29.942 519.894,28.894 C520.942,27.846 521.94,27.196 523.338,26.654 C524.393,26.244 525.979,25.756 528.898,25.623 C532.057,25.479 533.004,25.448 541,25.448 C548.997,25.448 549.943,25.479 553.102,25.623 C556.021,25.756 557.607,26.244 558.662,26.654 C560.06,27.196 561.058,27.846 562.106,28.894 C563.154,29.942 563.803,30.938 564.346,32.338 C564.756,33.391 565.244,34.978 565.378,37.899 C565.522,41.056 565.552,42.003 565.552,50 C565.552,57.996 565.522,58.943 565.378,62.101 M570.82,37.631 C570.674,34.438 570.167,32.258 569.425,30.349 C568.659,28.377 567.633,26.702 565.965,25.035 C564.297,23.368 562.623,22.342 560.652,21.575 C558.743,20.834 556.562,20.326 553.369,20.18 C550.169,20.033 549.148,20 541,20 C532.853,20 531.831,20.033 528.631,20.18 C525.438,20.326 523.257,20.834 521.349,21.575 C519.376,22.342 517.703,23.368 516.035,25.035 C514.368,26.702 513.342,28.377 512.574,30.349 C511.834,32.258 511.326,34.438 511.181,37.631 C511.035,40.831 511,41.851 511,50 C511,58.147 511.035,59.17 511.181,62.369 C511.326,65.562 511.834,67.743 512.574,69.651 C513.342,71.625 514.368,73.296 516.035,74.965 C517.703,76.634 519.376,77.658 521.349,78.425 C523.257,79.167 525.438,79.673 528.631,79.82 C531.831,79.965 532.853,80.001 541,80.001 C549.148,80.001 550.169,79.965 553.369,79.82 C556.562,79.673 558.743,79.167 560.652,78.425 C562.623,77.658 564.297,76.634 565.965,74.965 C567.633,73.296 568.659,71.625 569.425,69.651 C570.167,67.743 570.674,65.562 570.82,62.369 C570.966,59.17 571,58.147 571,50 C571,41.851 570.966,40.831 570.82,37.631\"><\/path><\/g><\/g><\/g><\/svg><\/div><div style=\"padding-top: 8px;\"> <div style=\" color:#3897f0; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:550; line-height:18px;\">View this post on Instagram<\/div><\/div><div style=\"padding: 12.5% 0;\"><\/div> <div style=\"display: flex; flex-direction: row; margin-bottom: 14px; align-items: center;\"><div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(0px) translateY(7px);\"><\/div> <div style=\"background-color: #F4F4F4; height: 12.5px; transform: rotate(-45deg) translateX(3px) translateY(1px); width: 12.5px; flex-grow: 0; margin-right: 14px; margin-left: 2px;\"><\/div> <div style=\"background-color: #F4F4F4; border-radius: 50%; height: 12.5px; width: 12.5px; transform: translateX(9px) translateY(-18px);\"><\/div><\/div><div style=\"margin-left: 8px;\"> <div style=\" background-color: #F4F4F4; border-radius: 50%; flex-grow: 0; height: 20px; width: 20px;\"><\/div> <div style=\" width: 0; height: 0; border-top: 2px solid transparent; border-left: 6px solid #f4f4f4; border-bottom: 2px solid transparent; transform: translateX(16px) translateY(-4px) rotate(30deg)\"><\/div><\/div><div style=\"margin-left: auto;\"> <div style=\" width: 0px; border-top: 8px solid #F4F4F4; border-right: 8px solid transparent; transform: translateY(16px);\"><\/div> <div style=\" background-color: #F4F4F4; flex-grow: 0; height: 12px; width: 16px; transform: translateY(-4px);\"><\/div> <div style=\" width: 0; height: 0; border-top: 8px solid #F4F4F4; border-left: 8px solid transparent; transform: translateY(-4px) translateX(8px);\"><\/div><\/div><\/div> <div style=\"display: flex; flex-direction: column; flex-grow: 1; justify-content: center; margin-bottom: 24px;\"> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; margin-bottom: 6px; width: 224px;\"><\/div> <div style=\" background-color: #F4F4F4; border-radius: 4px; flex-grow: 0; height: 14px; width: 144px;\"><\/div><\/div><\/a><p style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; line-height:17px; margin-bottom:0; margin-top:8px; overflow:hidden; padding:8px 0 7px; text-align:center; text-overflow:ellipsis; white-space:nowrap;\"><a href=\"https:\/\/www.instagram.com\/p\/Cqpv4Z7IpzP\/?utm_source=ig_embed&amp;utm_campaign=loading\" style=\" color:#c9c8cd; font-family:Arial,sans-serif; font-size:14px; font-style:normal; font-weight:normal; line-height:17px; text-decoration:none;\" target=\"_blank\" rel=\"noopener\">A post shared by Women\u2019s Health and Fitness (@rachael_attard)<\/a><\/p><\/div><\/blockquote> <script async src=\"\/\/www.instagram.com\/embed.js\"><\/script><\/center>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>ROWING&nbsp;<\/strong><\/h3>\n\n\n\n<p>I used to think rowing mostly used your arms, but it really is a full body workout. I must admit I do enjoy rowing for this reason and I feel like I&#8217;ve worked <em>really&nbsp;<\/em>hard afterwards. But rowing&nbsp;relies heavily on your quads and glutes, so it can bulk up this area. I would not do it too often.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>STEP MACHINE&nbsp;<\/strong><\/h3>\n\n\n\n<p>The step machine will cause bulkiness and I would avoid this, regardless of your body type. You are much better off <a href=\"http:\/\/www.rachaelattard.com\/how-to-get-skinny-legs-cardio-for-lean-legs\/\" target=\"_blank\" rel=\"noopener noreferrer\">walking on a flat surface<\/a> instead.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>RUNNING&nbsp;<\/strong><\/h3>\n\n\n\n<p>Running is a great exercise because it burns LOTS of calories and helps you slim down all over. But doing&nbsp;<em>too&nbsp;<\/em>much running can actually have the opposite effect and can bulk up your legs. I would only recommend running 3 times per week at a maximum.<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2017\/05\/Screen-Shot-2017-05-02-at-4.22.56-PM-1-1-1-1-1.png\" alt=\"will cycling make my legs bigger\" class=\"wp-image-7293\" width=\"640\" height=\"346\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2017\/05\/Screen-Shot-2017-05-02-at-4.22.56-PM-1-1-1-1-1.png 1133w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2017\/05\/Screen-Shot-2017-05-02-at-4.22.56-PM-1-1-1-1-1-300x162.png 300w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2017\/05\/Screen-Shot-2017-05-02-at-4.22.56-PM-1-1-1-1-1-768x416.png 768w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2017\/05\/Screen-Shot-2017-05-02-at-4.22.56-PM-1-1-1-1-1-1024x554.png 1024w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n<p>If you are an endomorph or are shorter, then you may experience your legs bulking up with running. This is because running actually does build muscle in your legs. If you have this issue, I would avoid running.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>TRAMPOLINING \/ BOUNCE&nbsp;<\/strong><\/h3>\n\n\n\n<p>This one is kind of like skipping. It won&#8217;t slim down your legs and the bouncing motion can actually make your calves and thighs bigger. Every once in a while is probably OK. But I don&#8217;t think it is the most effective exercise.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>SWIMMING&nbsp;<\/strong><\/h3>\n\n\n\n<p>I think swimming is great cardio and is a good alternative if you can&#8217;t run for some reason. It tones up your arms and increases your cardio fitness really quickly. I have personally achieved really great results with swimming.<\/p>\n\n\n\n<p>If you do lots and lots of swimming every single day like a professional swimmer, you might bulk up and get broad shoulders. However if you just swim for fitness (i.e. 30 minutes 3 times per week) I don&#8217;t think you will get bulky &#8211; just don&#8217;t overdo it :)<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>YOGA&nbsp;<\/strong><\/h3>\n\n\n\n<p>Yoga classes can have a lot of poses that focus heavily on leg strength. I don&#8217;t think yoga will cause you to bulk up as such, but it can increase muscle size which can be unwanted. If you are on the shorter side, or an endomorph, or both, doing too much yoga may cause too much muscle. If this is the case, I would avoid overdoing it on yoga classes. I think 1-2 classes per week is fine. But everyone will be different!<\/p>\n\n\n<div class=\"wp-block-image\">\n<figure class=\"aligncenter\"><img loading=\"lazy\" decoding=\"async\" width=\"640\" height=\"426\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2018\/09\/yoga-for-lean-muscle-2.jpg\" alt=\"yoga for lean muscle\" class=\"wp-image-12087\" srcset=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2018\/09\/yoga-for-lean-muscle-2.jpg 640w, https:\/\/www.rachaelattard.com\/wp-content\/uploads\/2018\/09\/yoga-for-lean-muscle-2-300x200.jpg 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/figure><\/div>\n\n\n<h3 class=\"wp-block-heading\"><strong>ROLLER BLADING&nbsp;<\/strong><\/h3>\n\n\n\n<p>Roller blading probably has similar effects as running. It can be really great and is good cardio. But certain body types (i.e. shorter endomorphs) may experience bulkiness if they do it too much. But if you love it and get good results with it, then definitely do it!<\/p>\n\n\n\n<p>As I mentioned, if I haven&#8217;t mentioned an exercise that you are wondering about, please leave a comment and I&#8217;ll be sure to answer and add this to the blog post too! Thanks to all those who have commented so far xx<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong>LEAN LEGS PROGRAM<\/strong><\/h2>\n\n\n\n<p>I should also mention my Lean Legs Program which is designed to help you get toned, lean legs without the bulkiness.<\/p>\n\n\n\n<p>It is an 8-week program that combines cardio and resistance training according to your body type so you can be sure you\u2019re going to get the best possible results.<\/p>\n\n\n\n<p>My program also includes a complete 8-week meal plan which will help you eat healthy.<\/p>\n\n\n\n<p>As you guys know, I always say that the good diet is the key to success :)<\/p>\n\n\n\t\t<div data-elementor-type=\"section\" data-elementor-id=\"35792\" class=\"elementor elementor-35792\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-58166140 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"58166140\" data-element_type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-b24dbbd\" data-id=\"b24dbbd\" data-element_type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-410432db elementor-widget elementor-widget-image\" data-id=\"410432db\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img decoding=\"async\" src=\"https:\/\/www.rachaelattard.com\/wp-content\/uploads\/elementor\/thumbs\/LLP1-Cover-inline-q2hxkqz80tmcy9vbutqkj9l5808eldzzqliq1ifdfe.png\" title=\"LLP1 Cover inline\" alt=\"LLP1 Cover inline\" loading=\"lazy\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2ed54dfb elementor-align-center elementor-widget elementor-widget-button\" data-id=\"2ed54dfb\" data-element_type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-xs\" href=\"https:\/\/rachael-attard-fn.myshopify.com\/pages\/lean-legs-1-program?utm_source=blog&#038;utm_medium=inline&#038;utm_campaign=elm-llp1-cover-inline\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">START THE PROGRAM TODAY<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\n","protected":false},"excerpt":{"rendered":"<p>I get lots and lots of questions about certain exercises and if they will make your legs bigger or bulkier. So I thought I would summarize them all into one big blog post. If I haven&#8217;t mentioned an exercise that you are wondering about, please leave a comment and I&#8217;ll be sure to answer and&#8230;<\/p>\n","protected":false},"author":2,"featured_media":38136,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[3,834],"tags":[118,608,85],"class_list":["post-7285","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-lean-legs","tag-bulky","tag-how-do-lift-weights-without-getting-bulky","tag-how-to-get-skinny-legs"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.1 (Yoast SEO v25.1) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Will Cycling, Dancing &amp; Barre Make My Legs Bigger - Rachael Attard<\/title>\n<meta name=\"description\" content=\"Find out if cycling, dancing, barre and other many other exercises can cause your legs to become bigger and bulkier. Skipping, bounce, sprinting, elliptical\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.rachaelattard.com\/cycling-dancing-barre-make-legs-bigger\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Will These Exercises Make My Legs Bigger?\" \/>\n<meta property=\"og:description\" content=\"Find out if cycling, dancing, barre and other many other exercises can cause your legs to become bigger and bulkier. 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