Getting skinny and lean legs requires a combination of specific leg exercises, that don’t grow bulky muscles, cardio and a healthful whole foods diet.
It is very important to do both workouts and healthy eating. Because only one will not give you the results you want.
Eating healthy, balanced meals is the only way you can reach your ideal weight. And together with exercising you sculpt your body the way you want it to look.
The type of workouts you do will determine the way your body will look. It is a completely different approach to exercising than for getting strong and muscular legs.
I see too much bad advice being repeated over and over again, so before I get to the leg exercises for skinny and lean legs, let’s answer some commonly asked questions.
If you’re here only for the exercises then jump to SKINNY LEGS EXERCISES or SKINNY LEGS ONE WEEK WORKOUT PLAN.
How to get skinny legs without building muscle?
To get skinny legs without building muscles you have to stop doing leg workouts.
Most people, when trying to get slimmer legs, start doing intensive leg workouts. And after a while they get these big muscular legs. The complete opposite of what they were aiming for.
Majority of leg workouts build strong muscular legs. Every exercise that puts weight on legs, even if it’s just a bodyweight, builds muscles. All typical leg exercises like squats, lunges, burpees, deadlifts and such build strong muscular legs.
To get skinny and lean legs you still need to do the work. You just need a specific type of leg exercises. The type that takes the weight off the legs but still engages the muscles and increases circulation through legs.
How to get skinny legs without exercise?
So you want to look and be fit, but you don’t want to exercise. Well you’re in luck, because there is a solution for you.
It is absolutely doable to have skinny legs without exercise. Actually by not exercising you definitely will get skinny legs because you will not build large muscles.
But you will still have to do some work.
First, you have to eat healthy. And that is not just to lose fat and be skinny. More importantly you should eat healthy for the sake of your health.
Focus on eating whole foods, mostly plant based with healthy sources of protein. Avoid everything refined, packaged foods with a long list of ingredients, and all popular food traps.
Second, you should do some light cardio. And by light cardio I mean walking. Brisk power walk is the best physical activity. You have to walk during the day anyway. Well why not use the activity you’re already doing and turn it into your exercise (without exercising). Aim for some 15 to 30 minutes of brisk walk, with deep breathing, every day.
Healthy eating in combination with light cardio is an effective and healthy way to lose excess fat and achieve your ideal weight and silhouette.
This approach will take a longer time to get you the results you want, than if you would do some exercises three times a week. But it will still get you there.
Physical activity is important for overall health. But that doesn’t mean you have to spend time on the mat doing a number of reps and sets of a particular movement.
Engaging in some light to moderate cardio activities like power walking, jogging or dancing is a great way to be physically active every day.
What machines to use at the gym for thinner thighs?
If you’re doing all your workouts at the gym, then the best machines for thinner thighs and skinny legs would be treadmill, bike, and elliptical.
If you want skinny legs, then at the gym you should definitely avoid abductor, adductor, leg curl, press and extension. And all other machines that place extra weight or strain on leg muscles.
Remember if you want skinny legs, you should avoid building muscles on legs. You have to engage leg muscles without putting too much weight on them.
Does running slim legs?
Cardio is essential for skinny legs. Because cardio burns fat.
While moderate running will definitely help you slim legs, too much will build large muscles. So a short 20-minute run every day is enough to burn fat, exercise muscles but still have skinny and lean legs.
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SKINNY LEGS EXERCISES
These are exercises you should do to have skinny and lean legs. Pick any combination of these exercises or follow the workout plan you will find further down in this post.
You’ll notice that all of these exercises also engage your abs and/or glutes. That is because you can’t work only on legs without engaging muscles that support leg movements. So while you’re working on slimming down your legs, you will also get strong core and firm glutes.
UPPER LEG CIRCLE
SIDE LYING UPPER LEG LIFT
SIDE LYING BOTTOM LEG LIFT
CLAM SHELL
SIDE PLANK LEG LIFT
FIRE HYDRANT
DONKEY KICKS
PLANK KNEE TUCK
RAINBOW LEG LIFT
BIRD DOG
GLUTE BRIDGE HOLD
LEG LIFT
SCISSORS
GLUTE SCISSORS
CROSS SCISSORS
FLUTTER KICKS
SKINNY LEGS ONE WEEK WORKOUT PLAN
To have a skinny feminine body you should alternate workout days with rest days. After workout day you should have a rest day. On the rest day it’s ok to do stretches or some gentle yoga. But keep it light and relaxing. Since you are not trying to build large muscles. But rather improve circulation through the muscles and to strengthen and define them. Workouts will be short and light.
This is a one week plan containing three workouts. One workout for every second day of the week, for example Monday, Wednesday and Friday.
Depending on your fitness level make 10 reps for beginner, 15 reps for intermediate or 20 reps for advanced, per leg of each exercise. And 2 sets for beginner or 3 sets for intermediate and advanced.
WORKOUT 1
- Upper leg circle
- Clam shell
- Fire hydrant
- Glute bridge hold
- Glute scissors
- Cross scissors
WORKOUT 2
- Side lying upper leg lift
- Side lying bottom leg lift
- Bird dog
- Plank knee tuck
- Scissors
- Flutter kicks
WORKOUT 3
- Side lying bottom leg lift
- Side plank leg lift
- Donkey kicks
- Rainbow leg lift
- Leg lift
- Cross scissors
Cardio for skinny legs
Cardio is an essential part of healthy living as well as losing weight and being fit and skinny. To get your heart rate up and burn fat. Try to do some light cardio everyday. Pick one activity from the activities listed below and do it for 15-30 minutes.
- Power walk
- Jog
- Bike (stationary or outdoors without incline) 30 minutes
- Mountain climbers (30 reps, 3 sets)
- Jumping jacks (30 reps, 3 sets)
- Rope jumping (30 reps, 3 sets)
- Dancing
Eating for skinny legs
The only way you can lose weight and have skinny legs you’re dreaming of, is to eat healthy. Workout will give your body form but it will never burn down fat accumulated from unhealthy food and excess calories.
Eat fresh whole foods. Make meals that include a serving of healthy protein, lots of veggies, serving of whole grains and a little bit of healthy fat.
Drink plenty of fresh water.
Avoid processed food, refined sugars and grains.
Minimize salt intake.
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