How Can I Get Leaner Legs?

Posted on Apr 28th 2010 1:00PM by Joe Dowdell

Filed Under: Fitness, Your Personal Trainer: Joe Dowdell

I am trying to reduce the size of my calves and thighs. What types of exercises should I be doing? In addition, what settings should I have on the elliptical machine and stationary bike? --Carol, New York City, N.Y.

Based on the information that you have supplied, my first suggestion is see if you can find a fitness or health professional in your area that has been certified in the area of BioSignature Modulation. This method was developed by world renowned strength coach, Charles Poliquin. Basically, a BioSig practitioner can perform a 12-site skinfold reading of your body, and based on these results, can develop a customized strategy for helping you achieve your body composition goals. If this is not an option, I would suggest that you do the following:

1. Buy an inexpensive skinfold caliper.

2. Follow the instructions and take your measurements, which will give you an estimate of your body fat levels.

3. In addition, you should also take your circumference measurements.

4. I would like for you to also take a left and right side circumference measurement where appropriate (i.e., calves, thighs, arms).

5. Make sure you record the date and the results of all of the readings for future reference.

As for decreasing the size of your calves and thighs, if you're dealing with excess body fat in both areas, the best approach is going to be the implementation of an overall plan that includes a combination of total body resistance training, high intensity interval training and proper nutritional strategies.

It is important to realize that, in general, there is no way to reduce body fat from just one area of the body, so it may take some time to reduce your troublesome areas. That being said, there is a lot of research in the world of functional medicine that shows that where you store your body fat can be an indication that certain hormones in your body are working less than optimally.

As a naturopathic doctor and fat loss specialist, my co-author Brooke Kalanick, likes to say, no single hormone is the villain and they shouldn't be viewed in pure isolation. Rather, the key is to make sure that they are all working optimally and in balance with each other. In your case, the excess body fat storage in your thighs may be indicative of an estrogen dominance issue (we discuss this in detail on page 56 to 58 of our book, "Ultimate You").

Finally, as far as the elliptical machine goes for a cardiovascular activity for fat loss, it would rank very low on my list. If and when my clients use one, it is because I'm having them perform a low intensity aerobic flush workout (i.e., a recovery session). For fat loss, I'll utilize many different apparatuses and techniques with my clients, but as far as the traditional methods go, I prefer the following and I've listed them in my preferred order below:

1. Running intervals outside (provided you are in good enough shape to do so).

2. Running intervals indoors on a treadmill (provided you are in good enough shape to do so).

3. Rowing intervals (provided you have mastered the correct rowing technique).

4. Versa-Climber intervals or Jacob's Ladder intervals.

5. Skipping rope.

6. Stationary bike intervals (great way to introduce beginners to intervals).

7. Incline treadmill walking (great way to introduce beginners to intervals).

Good luck with everything and let me know how your training progresses.

Need more motivation? Find out how to begin your own exercise routine.

Whether you're looking to bulk up, slim down, or get fit for a particular match or race, That's Fit has you covered. Joe Dowdell, personal trainer, strength coach and co-owner of one of Men's Health's top 10 gyms in America, is available to answer all of your training questions. Please send your questions to personaltrainer [AT] thatsfit [DOT] com. You can also follow Joe on Twitter.

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Tags: calves, circumference, fat levels, interval train, joe-dowdell, leg, resistence train, thigh

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Reader Comments (Page 1 of 4)

kittylit 4-29-2010 @ 10:41AM

The elliptical can be used for speed intervals as well. It also has settings for increasing resistance and range of movement (how high you lift your knees) so it is equally effective as treadmill and outdoor running. The different combinations of speed, resistance and range of movement are nearly endless giving you the ability to change your workout daily thereby always challenging your body.

camdon89 5-01-2010 @ 8:56PM

so true...good going!

jlw 4-29-2010 @ 10:50AM

Just don't forget - there's no such thing as spot reduction (without a blade or lipo). Legs do need alot of work, tho. If you're genetically prone to heavier legs, (like me) accept the fact there's a 100% chance you'll never have Heidi Klum legs (double darn!)- but you can have slimmer, well toned legs. It's about accepting the basics you've been given and making the best of what you have thru good eating and exercise. I also used heavy denim, nonstretch jeans to guage my progress...jeans don't lie and they still don't lie 25 years later (I'm still wearing the same lower sized one (tho they're holey and thin and tattered) as a work jean. And a note...once you have them, you'll need to work on them the rest of your life to keep them....but iit's sooo worth it - and the rest of your bod will benefit, too.

k. 4-29-2010 @ 11:41AM

Everyone thinks they should lift weights to tone the lower body to have slimmer legs. The truth is, though, if you do that, your muscles will get larger and the overlying fat will remain the same, so you will end up with larger (although stronger) legs. I have learned over the years from personal experience, that the answer lies in proportion. You will look better if you are well-proportioned. So for me the answer has been to lift weights concentrating on the upper body...if you can enlarge the muscles of the upper body you will look better proportioned if you tend to be a pear shape. Cardio is important for overall weight loss, but if you don't enlarge the upper body muscles, you will still be an out of proportion (although smaller) pear shape.

Marcie 5-01-2010 @ 2:32PM

k.....you said it! That happened to me, I'd exercise and work out only to end up heavier, larger and hungrier (but stronger). Since I wasn't going for the linebacker look, it was very discouraging. I think a diet rich in fruits and vegies, drink lots of water and moderate exercise is the way to go.

whitedove 5-01-2010 @ 3:10PM

i cna't find my copy, but had a book called "thin thighs in 30 days. (or thinner can't remember BUT in 30 days had 2.5 inches off both thighs. 6 simple exercises, 4 on the floor 1 standing 1 against the wall. did it 6 days a week and legs not only thinner but strong inside. wish i could find it because i can't remember 2 of them and they are specific. it works Whitedove ps any ideas for hubby, a trucker, drives 12 hrs days tired when he stops but wt got to go, and belly needs tighting bad.

Steve 5-01-2010 @ 7:49PM

This is absolutely NOT true. As you add a LITTLE muscle through some resistance/strength training, you will speed up your metabolism. Females MAYBE add about 1/2 a pound of muscle per month, but you can lose about 2-2.5 pounds of fat per week. So, as you do your resistance training you will burn calories and slowly build a little bit of muscle. If you lose 2.5 pounds per week, and only add .5 pounds of muscle per month, how will your legs get bigger?

jlw 5-02-2010 @ 12:15AM

steve- some females can build faster than others...just like the guys. And those ladies don't want to be doing alot of 300 lb leg presses or they'll have thighs like Walter Payton. I've found it doesn't pay to assume all of a gender is going to react the same to a said regimen...lots of similar things will happen, but tweaking it to that particular person can make all the difference.

cb 5-19-2010 @ 1:20PM

Running intervals and weighted lunges... over and over again! I have gotten billions of compliments on my legs for years. I live a relatively low fat life, and eat protein for dinner and breakfast but not too much. Don't serve yourself like a man. Green salad for lunch only every pea pickin day. I am not a trainer, but this simple plan has works.

ENNUI 5-01-2010 @ 2:25PM

increase your brain's size...the thighs will come later.

Charlotte 5-01-2010 @ 2:43PM

All those are great ideas but what about those of us who can't physically run die to an injury that isn't going to get any better? Me personally I only have 90 degree bend in my left knee which mean no running for me as well as bike riding...I walk daily but can only do short distances as again my knee flares up and causes pain. yes I am losing weight following by walking and eating healthier but when it comes to cardio I have a really hard time finding something to increase that ol heart rate...Any ideas??

B 5-01-2010 @ 4:43PM

Swimming would be the next best non-weight bearing exercise for someone with less mobility in the legs.

Songweaver611 5-19-2010 @ 9:09AM

If you have a hard time with your legs, be sure to incorporate your arms into the exercise. Perhaps try carrying/using 1-2 pound hand weights on your walk. Or, just simply doing arm movements that raise your arms over your head while walking will increase your heart rate. :-)

David Katz 5-19-2010 @ 12:48PM

I do not agree with this guy at all. His suggestions are all high impact. For many who have OA developing in knee joints or who have had cartilage wear, an elliptical is a piece of gym equipment that is good. One can make many adjustments and get your heart rate up, exercising the most important organ--the heart. It may not thin out the legs, as much as some women want. This is an area like a man's obliques that is no so easy to lose.
None of us are perfect specimens. I am a 60 year old male who played organized sports in high school and college and in my 30's ran many marathons. I have been back to weight training and core work for the last 13 years and due to bad knees now just run maybe once a week outside and use the elliptical for several additional work outs. Make sure you work hard on that machine and NO magazines. IPod is great.
Good luck

Ivan Ramirez 5-01-2010 @ 3:17PM

Are you kidding me??y would women wanna reduce there thigh size?? Me as a man love woman with a nice bottom and a juicy thighs. im not saying they should be fat but damnnn. lol I'm Latino so i may have different taste. maybe white people just have some wack taste in women. lol

kstib98509 5-01-2010 @ 4:28PM

It's not just Latinos. White guys like big thighs too.

Jamie 5-19-2010 @ 10:29AM

I wish more men thought like that. But sadly enough, it doesnt matter how many guys out there love a bigger bottomed woman, we are still going to have a complex. I was a gymnist for years when I was younger, so my legs just are naturally bigger. I am now 27, just had a baby & its hard to get my legs & butt back to the way they were. Any ideas?

t 5-01-2010 @ 3:22PM

Question: How can i TONE my INNER THIGHS? (I know there must be a couple of great exercises for that, but... which ones?) --- thank you!

Steve 5-01-2010 @ 7:51PM

If you do any squats, leg presses or leg extensions at the gym, just put your feet a little wider than shoulder width and point your toes out a bit. You may need to experiment w/ various foot placements to get it just right. You'll start to feel the burn more on the inner thigh once you hit the sweet spot.

kelly 7-05-2010 @ 12:38PM

A great way to tone the inner thighs is to sit on the floor with a chair or table in front of you so that the arches of your feet can reach the chair/table leggs. squeeze your leggs as if your are trying to push the chair/table leggs together. Let your body relax, your arms by your side totaly relaxed. Do not sit up straight. relax, slump over. hold and count to 100.

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