The results most women want to see from training is: slimmer legs.
Unfortunately sometimes training your legs to be stronger can result in bulkier more muscular looking legs.
If you have been working out for a while but your legs just seem to get bulkier instead of slimming down, then this is for you!
We’re going to discuss a few tips and reasons why your leg workouts may be giving you bulkier results and what you can do to ensure you are actually slimming your legs.
I’ve put together a leg-slimming workout that you can do at home to put these tips to use and get started on the path to lean, slim and sexy legs.
Tip 1: Do Light Plyometric Movements Instead of Heavy Resistance Exercises.
By using the most basic and effective leg exercises but doing them in a different way you’ll dramatically change the result that you see.
Plyometric training, otherwise known as “jump training” is generally used by athletes and results in increased power and speed.
By training your fast-twitch muscle fibers the result will be fat loss, and a tight-looking athletic appearance. Rather than growing larger, your muscles will become more dense and lean.
Just one look at athletes from any sport that requires a lot of jumping and you’ll see what type of results are acquired by this type of training.
If you are thinking that you can’t do jumping exercises because of bad knees, I do understand the hesitation, but I’d encourage you to begin carefully and focus on your landings.
Start with a gentle hop and a soft landing and over time, with more practice, you will be able to use and enjoy the benefits of jump exercises.
Tip 2: Push Past your Comfort Zone
You’ve probably heard it before: higher reps and less resistance for toning, versus, lower reps and heavier weights for bulking up.
While this may have some truth to it, it’s actually a little more specific than that.
In order to get results with your training you need to be pushing past your comfort zone and actually stimulating your muscle fibers. This can be achieved with either scenario, but women especially are more likely to push themselves with more reps than with heavier weights.
Regardless of how many reps you’re doing or how much weight you’re using, it’s also still possible in either case to just “go through the motions” and not get much result at all.
To see results, you need to train with intensity and passion.
When training your legs, turning your focus and attention to muscle exhaustion rather than number of reps can greatly enhance your results.
But here’s the kicker: the first feelings of exhaustion are just the beginning. To really get noticeable results you’ll need to push past that initial uncomfortable phase and really work hard to challenge your muscle fibers.
As a rule of thumb, I usually aim to do as many reps as I can, and then 2 more! You can always do 2 more, and these are the reps that count the most when it comes to seeing change in your shape.
Tip 3: Add more variety to your leg exercises.
I’ll bet you are tired of hearing these three words: Squats, Lunges, and Deadlifts.
Pretty much every fitness professional out there will tell you these are the “holy grail” exercises to training your legs. While this is not wrong, it definitely leaves something on the table when it comes to training for slimmer legs.
I agree that these basic movements are the best for leg training, but without some creativity and variety, it would simply just be too boring to continue the same 3 basic exercises every time you workout.
Boredom is one of the surest ways NOT to achieve slimmer legs. Since having slim & toned legs is part of a complete healthy and fit lifestyle it is important that you keep training for more than just a few weeks.
To create slim and toned legs and keep them that way you’ll need to learn how to have fun with fitness, make it part of your routine life, and enjoy what you’re doing so you keep on doing it.
Variety is a key factor in consistency.
Tip 4: Get your Nutrition “on-point”
Although this article is about the best exercises to slim your legs, we can’t ignore the importance of nutrition.
Good nutrition does not equal “just eating less” or “going on a diet”.
If you want to create and maintain slimmer legs and a low body fat percentage it’s important to learn to “fit” treats into your healthy eating lifestyle so that you don’t end up depriving yourself then going on uncontrollable binges.
A healthy diet isn’t just about the exclusion of unhealthy foods, it’s more about the inclusion of healthy ones.
Understand that under eating is not the answer. You may lose weight in the short term by restricting your eating but in the long run you’ll need to learn balance if you want to stay slim for life.
Your main goal should be meeting, and not exceeding your daily calorie needs, with mostly healthy foods, as this is the best way to slim down your legs and stay slim long term.
Now that you have learned how slim legs are created, let’s get to work on a simple home workout that you can do today!
Here’s how to do the workout:
Do each exercise once as a practice round and to warm up your leg muscles.
Here are the 5 exercises and how to do them:
Sprinter Lunges, right and left
Start in a lunge position with your fingertips on the ground, looking forward as if you’re about to sprint.
Your back foot should be propped up on the toes, ready for take off.
Swing your opposite arm behind you to help with the forward and up momentum.
Press your front heel hard into the ground to come up to an upright standing position. Lift up onto your toes, bringing your opposite knee all the way up to hip height.
Return back down to lunge position and repeat.
Give it as much power and strength as you can.
Re-set your starting position for each rep and focus on explosiveness.
Exhale as you stand up, and inhale on the re-set.
Try: About 10 sprinter lunges on the left, or whichever is your non-dominant side, then do the same amount of reps on the right
Start in a squat position, making sure your knees are bent to a 90 degree angle and your hips are in line with or slightly below your knees. Keep your back straight and reach your arms out in front of you.
Jump up and bring your feet together in the middle, then separate your feet again and land back in the squat position.
Make your landing soft and controlled and keep your weight on your heels.
Do not pause in the middle, just hop lightly in and out, and return to the squat.
Exhale each time you jump together and inhale as you lower into the squat.
Try: About 25 pop squats, counting each squat as 1
Skaters, alternating sides
Start in an ice skaters position, balancing on your right leg with your left leg behind you.
Reach your left hand down towards your toes and reach the right hand back behind you.
Your knees should remain slightly bend throughout the movement, and your chest parallel to the ground.
Next jump laterally towards the left, landing on your left foot and reaching your right hand towards your left toes.
Alternate jumping from side, crossing your back foot over the landing foot.
Exhale with each jump, and inhale as you prepare to jump again.
A beginner modification would be the same thing but with a step instead of a jump.
Try: About 20 skaters, counting each side as 1
Start by standing tall with your chin and chest up.
Raise one heel back behind you as if you were trying to kick your own butt.
Jump to switch sides and repeat. It should feel similar to jogging in place but with your heels going back instead of your knees coming forward. Breath steadily and deeply throughout the movement.
Try: About 50 butt kicks, counting each side as 1
Split Squat Pulses, right and left
Start by getting into a lunge position. The reason this is called a split squat instead of a lunge is that you are only moving up and down, rather than forward or backward.
Once your position is set lower all the way down until your back knee almost touches the ground. Lift up to almost straight, still keeping a slight bend in both knees, then drop back down again. This almost-straight position is important for keeping the tension. Do not fully straighten your legs at any point throughout the set.
Exhale as you lift, and inhale as you lower.
Try: About 15 reps on the left or whichever is your non-dominant side, then do the same amount of reps on the right
You can include this exact leg workout or a similar one up to 4x per week to see incredible leg-slimming results. I recommend mixing it up with full-body workouts, cardio workouts and stretching, taking at least 1-2 rest days per week to allow your muscles to fully recover.