Leg Training: Creating Sleek, Longer Looking Legs W/O Adding Bulk

[LaNecia]

Ok ladies, here we go! I've been giving this some thought on exactly what I'd like to post and there's so much info, I'm not sure where to start so bear with.

We're going to cover leg training in this thread. This section will be about exercises that you can do at home, a gym is not required. It would be good to have a full length mirror handy though so you can watch your form while performing the stationary exercises.

If you have contraindications in your knee joints, you should seek professional medical advice before attempting to perform any of the exercises listed in this section.

This information is taken largely from "The Lower Body Solution" by Laura Dayton. It's based on the Freestyle Workout. Basically, the premise is that if you are thigh/leg/hip heavy or need development in your legs, then you train your legs more frequently, unlike what traditional training teaches where you train once a week, balls to the wall and end up with guy looking legs using heavy weights and lower rep conventions.

Here were using body weight with moderate to high reps and high frequency which will slim them thighs down! Ok, enough of the preface, let's get with it!!

Let's first cover the Rules of Lunging:

1. Always keep your head up, shoulders back, chest out and back straight.
2. Try to isolate the movement from your hips down, keep your upper body motionless-don't lean forward with your upper body and try to use it's momentum to return to the starting position (this ladies, is called CHEATIN!) :lol:
3. Never allow your trailing knee to touch the floor.
4. Stay in line in: your striding thigh and knee should always line up with your foot.
5. Try to perform Lunges near a wall or other object. In case you lose your balance, you can use it for stablilization.

The exercises:

Front Lunge (Targets: thights, hamstrings and butocks)
Crossover (Targets: Inner and outer thigh)
Reverse Lunge (Targets: thighs, hamstrings, extra emphasis on buttocks) These are killer!
Side Lunge (Targets: front thigh, buttocks, hamstrings, inner and outer thigh)
Inner Thigh Lunge (Targets: thighs, hamstrings, buttocks, extra emphasis on inner thigh)

[SqrpioQutie]

:dance7: wooweee been waitin on u missy!!!.... and heaven bless ya, you're starting with my second biggest "trouble area".... trust i'll be all up and through this thread!!

[thickness]

Thank you so much for this information...my thighs are definitely a big problem area for me. What are your thoughts on cardio? There is so much contradicting information...some say HIIT (high intensity interval training) and some say steady state cardio.
Care to share your thoughts?:)

[LaNecia]

Thickness, to avoid overlapping information and repeat posts, I will try to separate each issue individually that way the info will be easier to find. I'll also update the primary thread with links to the other threads as I post them.

HTH

And yes, I have some DEFINITE ideas on cardio/aerobic training!! :yep:

[Sweetcheri]

I am looking forward to your updates!! I am pear shaped and have struggled for years with this battle. I have gone throught phases where I worked legs 3 x a week and then 2x a week etc. For me, I kind of come to the determination that lunges, squats etc. with moderate weights (8-10lb) cumbelss or (12-15lb bars) works pretty well not to bulk up but create tone. Also alot of running intervals, long durations and hills. I would love to hear your opinon. Do you think these weights are too much?? I also find that boot camp and circuit classes in which you do squat thrusts, jumping jacks, kicks, bear crawls and runing up stadium steps..seem to help. I do not use any leg exercise machines period!

Can't wait for updates!!

Sweetcheri

[thickness]

Thickness, to avoid overlapping information and repeat posts, I will try to separate each issue individually that way the info will be easier to find. I'll also update the primary thread with links to the other threads as I post them.

HTH

And yes, I have some DEFINITE ideas on cardio/aerobic training!! :yep:

Thank you so much, I will be patiently waiting! :)

[asummertyme]

I am looking forward to ur updates as well..i am looking to add some muscle traning into my cardio workouts..cant wait!

[jrae]

LaNecia, thank you so much. This is cool... almost like having our own personal trainer.:grin:

[MiSs_RoChELLe]

:yay: :yay: For the longest I have been trying to figure out what to do about this because I can't afford to join a gym and plus I am a little tired of people calling me thunder thighs. :(

[brownqt31]

I am so glad to have found this thread. I have had big thighs and legs all my life (well practically). I sometimes use the stair stepper at the gym but I don't know if that is causing me to bulk up. I have heard that running would be a better alternative. Is this true?

[Armyqt]

WOOOOHOOOOO :clap: I'm am so glad you decided to start with this area. I really need some help because my legs and thighs are wherre most of my weight goes. I'm looking forward to reading all of your posts though.

[mermaid]

I have a question:
When I was skinny, my legs never rubbed together, now I haveput on weight, of course they do.
When I work out, even without aiming for it my legs like to bulk up- which I don't mind as long as it's not too much. sooo, what I am wondering is; if I work out and my legs bulk but the fat melts, will they still rub or does the muscle sit differently in the inner thigh?

[tal]

Are there any exercise techniques out there that will change the natural contour/shape of the leg? I am slightly bowed with small ankles. No one in my immediate family has legs shaped like mine so I'm wondering out loud if its due to a vitamin deficiency versus genetics.

Since I'm not a disciplined exerciser, I wanted to know if there's something that can be done in conjunction with my walking? I'm afraid to use ankle weights, because I think they may bulk up my calves, but still leave my ankles small.

I'm thin, 5'5", and 130 lbs. Although I've never had it measured, I have very little body fat. Any suggestions you can provide would be greatly appreciated.

Wow, I can't wait until we get to creating a rounder, more defined booty. I could definitely use some help in that area as well.

Thanks.

[tal]

I have a question:
When I was skinny, my legs never rubbed together, now I haveput on weight, of course they do.

Hi mermaid. What was your secret to putting on weight? And please don't say kids, because I'm past that stage in life! :lol:

Thanks.

[tal]

:yay: :yay: ...plus I am a little tired of people calling me thunder thighs. :(

You know what MiSs_RoChELLe, people have a lot of nerve making certain comments to others. Who asked for their opinion? Work on your thighs not to quell their rude-a$$ comments, but because it's a positive thing that you'd like to do for yourself.

The other day a lady at my job commented that I was skinny. I'm sure she was looking at my little legs, which I used to hide, but no more. For some reason people feel comfortable calling people skinny, but had I said something about her being fat there would've been a fight.

I didn't really respond to her, because the mood I was in that day I would've called her fat, and I certainly was not out to hurt her. And you know what, I don't think she was trying to hurt my feelings either. She didn't realize I've struggled to put on weight my whole life, and this is a trigger word for me.

So dear work on your thighs, but beware once you get them together, the haters will find something else about you to critique!

Take care.

[mermaid]

Hi mermaid. What was your secret to putting on weight? And please don't say kids, because I'm past that stage in life! :lol:

Thanks.
Nawww, I had a bunch of kids, but didn't put on any weight until my youngest was 9 years old.
It was a combination of age (I was 32 when it started) + lack of activity + alcohol + poor eating habits for about 1 year = floppy, dimpled thighs and more tummy than I can fit in my jeans!
If you want to put on weight, I really wouldn't recommend that program. I'd stick with being skinny and just try to add muscle.:)

[SweetCaramel1]

thanks for posting this, i so want to firm up my lower half and i don't have a gym membership.

i've had some success with the treadmill but not really on leg machines

[BMoreFlyy]

thanks for this thread!

[kristina]

Thanks sooo much, I really needed this- my thighs are seriously freakishly massive. Thing is I already have bulk from years of running-that's why they are huge- they aren't super jiggly. VWVixen-Other than starving off the muscle, is there anyway to reduce the bulk I've acquired???

[DDTexlaxed]

I'd like to start off doing some leg exercises. I don't have strong legs, but i think if I start off small I can work up to bigger things.:)