Call it unfair, but skinny legs don’t tend to come naturally to women, as they typically store more fat on their legs. Even worse, women can store excess leg fat even when they are just above or within their healthy weight range. From pudgy upper legs to the dreaded ‘cankles’, calves that don’t slim down when they reach the ankle, women face this unsightly dilemma to a much greater degree than men. However, this can be the fate of men who are significantly overweight.
No matter whether you’re a woman or man looking to get skinny legs, you can reach that goal fairly quickly by following a few simple rules.
By doing this one particular thing to calories you can make your body burn extra fat tissue!
Exercises to slim your legs
There are no shortcuts or magic pills to slim down your legs. First, you must lose body fat all over, which in turn gets rid of leg fat. Then you must build lean muscle mass and tone your leg muscles.
Losing body fat is accomplished by this very easy formula. Burn more calories through activity than you take in from eating. Add in strength training to produce lean muscle and your entire body – legs, arms, stomach, butt – will have the shapely curves you desire. Ladies, don’t worry that strength training will “bulk you up,” because it won’t. To look like a female professional bodybuilder you would need to take steroids or radical supplements. Your body just doesn’t have the capacity to develop that kind of unsightly muscle. Instead, strength training will give you very shapely legs and a beautiful butt. Put simply, it’ll get rid of the curves you don’t want and give you the ones you do.
The best way to get skinny legs with beautiful lines is by combining strength training with cardo exercise. There are lots of ways to do both together that target your legs. Enroll in a spinning class (indoor cycling often set to music), take up swimming, or jog on sand or in water. Gym exercises can include stair-climbing machines, lunges, squats, step-ups, crab walks with resistance bands and weights, and more. Shake up your strength training regimen at all times in order to keep your muscles from adapting to your workout. And be sure to give your legs a rest day between workouts so the muscle can have time to repair and grow back bigger and stronger than before.
If you don’t have access to a gym, you can do front and side leg lifts, wall sits, bodyweight squats combined with crab walks, and lunges. Start with 3 sets of 30 leg lifts – both front and side – for each leg. For bodyweight squats and lunges, start with around 3 sets of 20 for each. You combine the squats with crab walks by doing your 20 squats (never let your thighs drop below parallel to the floor), hold the squat position for 5-10 seconds on the last squat, and then do 7-10 crab walks in each direction. Wall sits can be started by holding the sitting position for 15 seconds at a time while working your way up the wall. Stop when you begin to have difficulty holding yourself up. You can find tutorials online for any of these exercises if you have trouble understanding their execution.
Nutrition for Skinny Legs
You can’t just exercise and eat junk food and expect to see great results. Sugary foods typically supply nothing more than empty calories and work to make you fat. If you want to get rid of fat, you need to throw out the processed foods, artificial sweeteners, and sugar and start eating natural, whole foods. The healthy fats and complex carbohydrates present in whole foods help you burn fat when you eat them. Yes, there is such a thing as fat burning food. Healthy fats and complex carbs also give you the energy and relief from hunger you need in order to not binge and maintain a healthy weight.
Whole foods are either unprocessed or only lightly processed foods. Fruits, vegetables, lean meats, whole grains (quinoa, millet, spelled and brown rice are preferable to whole wheat products), eggs, dairy products and more make up a diet that will help you lose fat. And since you’re doing all this heart- and weight-healthy strength training, don’t forget to give your body plenty of protein so it can build lean muscle. Excellent protein sources are all natural whey protein, low-fat dairy, lean meats, quinoa, eggs, and nuts.
Stick to a faithful exercise regimen and fuel yourself with healthy food and you’ll have skinny legs in no time!