Find out how to slim legs (continued from part 1).
3. EXERCISES FOR SKINNY LEGS & THIGHS
A total body resistance-training program is vital (30-minute training session). Although you cannot spot reduce, you can choose exercises that target the muscles in your problem area – your legs. Thus, if you want to focus on a specific area, in this case your legs, you can create a special workout centered only on this or simply incorporate it into your current routine. You should not be worrying about flabby legs until you have reached a point in your weight loss program where you are VERY close to your target body fat percentage. If not, you should be focusing on total body fat reduction. Read more about thigh exercises here.
Your legs, like any muscle group, will adapt to the same routine over time, as your body becomes more efficient at the movement (occurs after about 6 weeks). You can continue to do the same exercises, but you need to change some parameter of the exercise, i.e. increase intensity or weight, or add volume, increasing the difficulty. This also applies to your cardiovascular workout.
The more experience and the less body fat you have, the more intense your program should be. Take your time with these exercises and focus on precise movement. Your goal should be to isolate your leg muscles and create a slight burn – working your muscles. High repetition squats (15-20 reps), squats (inner thigh), lunges (legs and bottom) and step-ups are great exercises for your legs. Three sets is your goal. However, beginners should start by doing one set, intermediates two, and advanced exercisers three sets. Between sets, take a 1-minute break.Other exercises are below:
- Lie on your back with your legs bent and feet flat on the floor.
- Place a cushion between your knees
- When you inhale and contract your abdominal muscles.
- As you exhale, squeeze your thighs together without moving your pelvis.
- Hold this position for 5 seconds and slowly release and repeat 12-15 times.
- You can also perform the exercise sitting on a chair.
4. FLEXIBILITY: YOGA/ PILATES for Thinner Legs & Thighs
Stretching and increased flexibility is thought to give legs a nicer, longer and leaner shape. Stretch before and after exercise and take a Yoga or Pilates class.