How to Slim Legs Quickly

Working out for slim legs is a great goal! While you may not be able to focus on reducing fat in one area of your body, the right diet and exercise methods can impact your legs and help you achieve the results you want. The best solution is to combine leg exercises, regular cardio and healthy eating.

Table of Contents

Do leg slimming exercises

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Taking the stairs is a simple leg exercise. Sometimes it can be difficult to incorporate leg exercises into your daily routine. So, when you have free time, go up and down the stairs at home to build muscle and become slim. ^{[1] X Trusted Source Mayo Clinic Go to Source}

Taking the stairs also increases blood circulation in the legs.

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Try the cross-legged stretch to tone your legs and thighs. Stand straight with your feet parallel and arms extended overhead. Step right foot diagonally to the right and come into a lunge position. Lean your upper body forward and stretch your arms so that they touch the floor. Pull the right leg back to the original position and return to the starting position. ^{[2] X Research Source}

Try to do 15 reps on each side as you do this exercise.
Always keep your feet at a 45-degree angle. For example, when you lower your right leg, you will stand with your toes to the right, forming a 45-degree angle.

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Roll the back thighs to slim the thighs. Lie on your stomach on the floor with your elbows bent and your hands under your forehead. Extend your legs and place your feet together. Place your weight on your shoulders and lift your feet off the floor with your heels still touching. Bend your legs while you lift them up and bring your knees out so that your feet are about 30cm apart. Slowly lower your legs and straighten them on the floor. ^{[3] X Research Sources}

Try to do the movement 15 times.
Always keep your heels touching each other while performing the movement.

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Switch from a plank to a standing position to feel the heat in your thigh muscles. First, you need to do a high plank position or a regular push-up position. Squeeze your core and step your right foot forward, placing your right foot between your hands. Shift your weight to this leg and lift your body to standing, balancing your weight on your right foot and left toe. Finally, bend your right leg and return to the starting push-up position. ^{[4] X Research Sources}

Do 15 reps for each leg, squeezing your abs while you switch movements.

Cardio exercises

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Walk to make legs toned. All you need to do is get up for a few minutes and take a brisk walk around the neighborhood. A brisk 30-minute walk can burn 200 calories, and also contribute to slim legs. ^{[6] X Research Sources}

As you walk, land on your heels and continue on your toes. This is how you keep your balance while walking!
Going on a picnic is also a great form of exercise. The body likes the difference, and the change in terrain during the walking journey facilitates leg training.

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Swim for a full body workout. You can swim a few laps around the pool, and use a variety of strokes during your workout. Allow your body to rest between sets and avoid over-stressing your body. Swimming is an effective full-body exercise! ^{[7] X Research Sources}

Here are suggestions for your training session: swim continuously for 3 minutes with backstroke, stroke or breaststroke. Rest for about 1 minute, and continue swimming the length of the pool for 4 more times, with 30 seconds rest in between each time. Swim the full length of the pool 6 more times, resting every 2 times. End the session with 3 minutes of continuous swimming.

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Run or walk on the treadmill to slim your thighs. This may sound boring, but running on a treadmill is an effective way to slim your legs. Let the machine run at a slow speed, then turn your body to the left or right 90 degrees so that your body is facing the bar. Bend your knees and follow the machine, trying to keep your legs from crossing. ^{[8] X Research Sources}

Do this exercise for 1 minute first. After 1 minute, you will rotate towards the other bar.

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Workout with a full-body exercise machine. All you need to do is step on the full body machine at the gym and move your legs. Alternate resistance levels during exercise to force muscles to work harder. If you’re new to training, change your resistance level in short intervals of about 1-3 minutes. ^{[9] X Research Source}

For example, train with high resistance for about 1 minute, then lower to a lower intensity for 3 minutes.
Check if the machine has preset resistance exercises.

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Join a Zumba class for a full body workout. Zumba is a fun form of dance practice found in many gyms and sports centers. Zumba dance keeps you moving, and contributes to slimming your legs and other muscles. ^{[10] X Research Source}

Talk to the gym staff to see if they have Zumba classes.
You can also find Zumba classes or videos online.

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Do high-intensity interval training (HIIT) to burn more fat. This is an effective method to burn a lot of fat in a short period of time. Don’t worry, you don’t need expensive equipment to work out – it’s important that you put in more effort than you would in a normal workout. Start your workout with a warm-up and take a small 5-minute jog. Next, sprint for about 45 seconds and move on to a 1-minute jog. Repeat the sprint and jog for 7 more times, then relax your body and jog for another 5 minutes. ^{[11] X Research Source}

You shouldn’t do HIIT every day – just do it once every 1-2 days.

Tips for eating

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Lose 500-1000 calories from your normal goal for weight loss. You can multiply your current weight (in pounds) by 15 to find out how many calories you need to consume if you want to maintain your current weight. Subtract 500-1000 from the result you just found to find the number of calories that can help you lose 0.5-1kg per week. ^{[12] X Trusted Source Harvard Medical Schop Go to Source}

For example, if your weight is 200 pounds, the standard calorie count to help you maintain that weight is 3,000. If you want to lose weight, reduce your daily calorie intake to 2,000 or 2,500.

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Calculate portion sizes for meals and snacks so you don’t overeat. Don’t eat too much food at once; Instead, estimate portions before you start eating. ^{[13] X Trusted Source Mayo Clinic Go to Source} There’s no way to lose excess fat in one area of your body. ^{[14] X Research Source} You should focus on portioning to enjoy your favorite foods without overeating at once. ^{[15] X Trusted Source Mayo Clinic Go to Source}

For example, one serving of fruit is the size of a tennis ball, and one serving of vegetables is the size of a baseball. One serving of carbs is the size of a hockey puck, and one serving of protein is the size of a deck of cards.

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Snack on fresh vegetables and fruits instead of unhealthy snacks. Don’t forget to add vegetables to your snacks and meals – this is a food group that doesn’t have a lot of calories but helps you feel full and reduce cravings. In addition, they also contain many vitamins, minerals and other sources of nutrients that help you stay in good shape. When craving unhealthy snacks, you should choose to eat fresh fruits or vegetables. ^{[16] X Research Source}

Try to eat 5 servings of vegetables and 4 servings of fruit each day. One serving of vegetables is 1 cup (75g) of lettuce, or ½ cup (volume may vary) of fresh canned food. One serving of fruit is about the size of a fist. ^{[17] X Trusted Source American Heart Association Go to Source}

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Add unsaturated fats to your diet so you can feel full in a healthy way. Prepare meals and snacks with foods high in monounsaturated and polyunsaturated fats, such as avocados, olives, walnuts, many other nuts, and flaxseeds. Contrary to popular belief, these fats are actually healthy, and can help you feel fuller after enjoying a meal. ^{[18] X Trusted Source HelpGuide Go to source}

When you feel full, you no longer want to eat unnecessary foods. This way, you can lose weight all over your body, including your legs!
For example, one serving is equivalent to about 12-14 walnut halves. Besides, 1 cup (150g) of avocado is also a serving.

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Drink water instead of soft drinks to hydrate the body and cut cravings. Many doctors recommend that men drink 10-12 cups of water per day (about 2.5-3 liters), while women are advised to drink 8-10 cups of water per day (about 2-2.5 liters). ^{[19] X Trusted Source Mayo Clinic Go to Source} If you don’t like plain water, you can substitute some fruit juice or low-fat milk. ^{[20] X Trusted Source USDA Center for Nutrition Ppicy and Promotion Go to Source}

Soft drinks can cause the body to accumulate excess fat, including the legs. ^{[21] X Trusted Source PubMed Central Go to Source}

Advice

Try to find creative ways to get from point A to point B. For example, take the stairs instead of using the escalator or box ladder.
Don’t give up in a hurry! Losing weight takes time, and you won’t notice results overnight.
Don’t expect to lose fat only in the legs. When you exercise, you will lose weight all over your body. ^{[22] X Research Source}

Warning

Don’t fast just to slim your legs. ^{[23] X Research Sources}
Pause your workout if you experience an injury.

Steps

Do leg slimming exercises

Cardio exercises

Tips for eating

Advice

Warning

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