How do you shrink your thighs?

HaleyAlli

*sigh* Okay, I had a GREAT success this past 2 weeks with my upper body, I lost 2.5 inches! But my thighs grew by a total of .75 inches :frown: I've been doing 6 sets of 10 squats (with weights) and 3 sets of lunges (with weights) for my strength training, and I started C25K 2 weeks ago exactly... Is that why my thighs are growing? How can I get them to shrink instead of get even more massive? (My left thigh is 27.5 in. and the right one is app. 27 in.)

TaraTipp

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godroxmysox

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melody6387

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jenbk2

Look into Physique 57. It is like hyped up Pilates.

soonermommy3

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Sarean

Free Pilates videos focusing on the thighs:

http://www.exercisetv.tv/workout-videos/body-sculpting/slim-down-your-thighs-2638

http://www.exercisetv.tv/workout-videos/body-sculpting/red-carpet-thighs-3292

julslea

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meggonkgonk

You can't spot lose or reduce fat. The provided exercises will tone the muscles in those areas, but your body decides where/how to distribute fat. You just need to lose overall, and your body will decide how to distribute what fat you have.

HaleyAlli

You can't spot lose or reduce fat. The provided exercises will tone the muscles in those areas, but your body decides where/how to distribute fat. You just need to lose overall, and your body will decide how to distribute what fat you have.

I know that, what I mean is I don't want my muscles to be really bulky in that area (like they seem to be right now). I'd rather look long and lean than have chunky thighs. What I want to know is are the exercises I'm doing right now the right ones or not.

bluebird67

Normally when you first start pushing the weights, your muscles will swell up, I suppose from all the fresh blood and slight inflammation. It's normal - don't give up even though it freaks you out. Once your body gets used to the new level of activity, it will calm down and the outer coating of fat will reduce, and you'll have lovely, muscular legs. Make sure you don't do a heavy legs workout every day - you need to let the muscles rest between workouts. So for example, Monday lower body, Tuesday upper body, Wednesday lower body, etc., Do some intense cardio every day. And I personally think it's a good thing to get one day of rest or only really light activity (like walk around your neighborhood to enjoy the sights). Also, try to get regular massages - not sure it helps with the weight loss itself but your body will thank you and I think it helps with eliminating the toxins in your body that can cause bloating in the extremities. Most larger cities now have massage therapy schools where they will practice on you for very reduced rates :-)

HaleyAlli

Free Pilates videos focusing on the thighs:

http://www.exercisetv.tv/workout-videos/body-sculpting/slim-down-your-thighs-2638

http://www.exercisetv.tv/workout-videos/body-sculpting/red-carpet-thighs-3292

Should I continue doing the strength exercises I'm already doing in addition to these or cut those out?

End6ame

You can't spot lose or reduce fat. The provided exercises will tone the muscles in those areas, but your body decides where/how to distribute fat. You just need to lose overall, and your body will decide how to distribute what fat you have.

I know that, what I mean is I don't want my muscles to be really bulky in that area (like they seem to be right now). I'd rather look long and lean than have chunky thighs. What I want to know is are the exercises I'm doing right now the right ones or not.

You won’t (you can’t) get bulky unless you go out of you way to. Keep squatting it is the best exercise you can do.

What is happening is when you lift weight your muscles fill with more fluid and nutrients to help recovery. This can attribute to a small increase in size. If cut your sets/reps down to 3x5 or 5x5 and keep the weight heavy, you will minimize size growth while keeping strength growth.

ChantalGG

I have thigh problems myself and what i read was that working out everyday on them with less weights but more reps and sets will give you leaner muscles... so the opposite, on gaining mass, which is building your thighs up, would be to go heavy on the weights and do it every other day.

mlb929

I know that, what I mean is I don't want my muscles to be really bulky in that area (like they seem to be right now). I'd rather look long and lean than have chunky thighs. What I want to know is are the exercises I'm doing right now the right ones or not.

You are not getting bulky! You either measured in a different spot or it's water weight. The other thing is you already have extremely toned legs and are building muscle. This is one of my major pet peeves, women thinking they are bulking when it's really other factors.

Not sure what your weight goal or where you need to be, but I'd suggest having a body fat assessment done by a qualified individual.

Increase your cardio to lose your fat - lift weights to tone. But you will get smaller by reducing fat by cardio and toning. Example, I was close to where I wanted to be in weight and was happy with it - I started P90X, and lost 4" off my waist, 2 off my arms, and 3 on my legs, hips and chest. I didn't lose any more weight, but I lost sizes. I lift fairly heavy weights, 20lbs and need to increase, but my arms have not gotten bigger in size, but I'm stronger and have muscle definition.

Have you tried running? That's where my legs really got into clearly defined muscles.

HaleyAlli

I know that, what I mean is I don't want my muscles to be really bulky in that area (like they seem to be right now). I'd rather look long and lean than have chunky thighs. What I want to know is are the exercises I'm doing right now the right ones or not.

You are not getting bulky! You either measured in a different spot or it's water weight. The other thing is you already have extremely toned legs and are building muscle. This is one of my major pet peeves, women thinking they are bulking when it's really other factors.

Not sure what your weight goal or where you need to be, but I'd suggest having a body fat assessment done by a qualified individual.

Increase your cardio to lose your fat - lift weights to tone. But you will get smaller by reducing fat by cardio and toning. Example, I was close to where I wanted to be in weight and was happy with it - I started P90X, and lost 4" off my waist, 2 off my arms, and 3 on my legs, hips and chest. I didn't lose any more weight, but I lost sizes. I lift fairly heavy weights, 20lbs and need to increase, but my arms have not gotten bigger in size, but I'm stronger and have muscle definition.

Have you tried running? That's where my legs really got into clearly defined muscles.

Well, we don't know any better, so don't get mad! lol!

And that's what C25K is, a running program.

HaleyAlli

EDIT: Accidental double post.

Egger29

You're currently training in what would be the Hypertrophy (Muscle Growth) rep range.

Lower your sets and increase your reps. - 3sets of Lunges, and 3 sets of Squats

Shoot for 15-20 Reps on each exercise where you're pushing for the last 5. Plus, the higher reps will force you to activate your core to maintain form throughout for a longer duration.

HaleyAlli

You're currently training in what would be the Hypertrophy (Muscle Growth) rep range.

Lower your sets and increase your reps. - 3sets of Lunges, and 3 sets of Squats

Shoot for 15-20 Reps on each exercise where you're pushing for the last 5. Plus, the higher reps will force you to activate your core to maintain form throughout for a longer duration.

Yay, I'm not crazy! lol!

Thank you, this makes a lot of sense. Should I ditch the weights? (5 lbs. in each hand)

End6ame

You're currently training in what would be the Hypertrophy (Muscle Growth) rep range.

Lower your sets and increase your reps. - 3sets of Lunges, and 3 sets of Squats

Shoot for 15-20 Reps on each exercise where you're pushing for the last 5. Plus, the higher reps will force you to activate your core to maintain form throughout for a longer duration.

No, this is a popular misconception. There are two different types of hypertrophy. Sarcoplasmic and myofibrillar. Sarcoplasmic relates to size and is present in the 6-12 rep range and myofibrillar relates to strength and is present in the 1-5 rep range.

Read this for more details.
http://www.myfitnesspal.com/topics/show/234432-if-you-think-you-gained-muscle-read-this?hl=if+you+think+you+gained

End6ame

You're currently training in what would be the Hypertrophy (Muscle Growth) rep range.

Lower your sets and increase your reps. - 3sets of Lunges, and 3 sets of Squats

Shoot for 15-20 Reps on each exercise where you're pushing for the last 5. Plus, the higher reps will force you to activate your core to maintain form throughout for a longer duration.

Yay, I'm not crazy! lol!

Thank you, this makes a lot of sense. Should I ditch the weights? (5 lbs. in each hand)

No, increase the weight (barbell on your back, not dumbbells) and decrease your sets/reps (3x5 or 5x5)

SHBoss1673

You're currently training in what would be the Hypertrophy (Muscle Growth) rep range.

Lower your sets and increase your reps. - 3sets of Lunges, and 3 sets of Squats

Shoot for 15-20 Reps on each exercise where you're pushing for the last 5. Plus, the higher reps will force you to activate your core to maintain form throughout for a longer duration.

No, this is a popular misconception. There are two different types of hypertrophy. Sarcoplasmic and myofibrillar. Sarcoplasmic relates to size and is present in the 6-12 rep range and myofibrillar relates to strength and is present in the 1-5 rep range.

Read this for more details.
http://www.myfitnesspal.com/topics/show/234432-if-you-think-you-gained-muscle-read-this?hl=if+you+think+you+gained

Thank you for saying this, It irks me when I hear someone talk about doing 20 reps. People, if you can do 20 reps, you're really doing very little for that muscle.

sweetheart03622

You're currently training in what would be the Hypertrophy (Muscle Growth) rep range.

Lower your sets and increase your reps. - 3sets of Lunges, and 3 sets of Squats

Shoot for 15-20 Reps on each exercise where you're pushing for the last 5. Plus, the higher reps will force you to activate your core to maintain form throughout for a longer duration.

Yay, I'm not crazy! lol!

Thank you, this makes a lot of sense. Should I ditch the weights? (5 lbs. in each hand)

No, increase the weight (barbell on your back, not dumbbells) and decrease your sets/reps (3x5 or 5x5)

Listen to this guy! He knows what he's talking about!! Also, your body just might like to have bigger thighs. I've lost almost 20 pounds and 5 inches off my waist but barely a half an inch off each thigh (and I've been running for four months). Celebrate those curves girl!

End6ame

You're currently training in what would be the Hypertrophy (Muscle Growth) rep range.

Lower your sets and increase your reps. - 3sets of Lunges, and 3 sets of Squats

Shoot for 15-20 Reps on each exercise where you're pushing for the last 5. Plus, the higher reps will force you to activate your core to maintain form throughout for a longer duration.

Yay, I'm not crazy! lol!

Thank you, this makes a lot of sense. Should I ditch the weights? (5 lbs. in each hand)

No, increase the weight (barbell on your back, not dumbbells) and decrease your sets/reps (3x5 or 5x5)

Listen to this guy! He knows what he's talking about!! Also, your body just might like to have bigger thighs. I've lost almost 20 pounds and 5 inches off my waist but barely a half an inch off each thigh (and I've been running for four months). Celebrate those curves girl!

Thanks, I appreciate it!

hroush

You're currently training in what would be the Hypertrophy (Muscle Growth) rep range.

Lower your sets and increase your reps. - 3sets of Lunges, and 3 sets of Squats

Shoot for 15-20 Reps on each exercise where you're pushing for the last 5. Plus, the higher reps will force you to activate your core to maintain form throughout for a longer duration.

Yay, I'm not crazy! lol!

Thank you, this makes a lot of sense. Should I ditch the weights? (5 lbs. in each hand)

No, increase the weight (barbell on your back, not dumbbells) and decrease your sets/reps (3x5 or 5x5)

Thank you for saying this so I didn't have to.

HaleyAlli

I can't do it with a barbell, I'm exercising from home and I can't afford a lot of expensive equipment.

End6ame

I can't do it with a barbell, I'm exercising from home and I can't afford a lot of expensive equipment.

Then I would recommend using heavier dumbbells, but that is still not as good for you as barbell squats. There should be no reason that you can’t start out with at least 20-25lb dumbbells for squats and lunges.

HaleyAlli

I can't do it with a barbell, I'm exercising from home and I can't afford a lot of expensive equipment.

Then I would recommend using heavier dumbbells, but that is still not as good for you as barbell squats. There should be no reason that you can’t start out with at least 20-25lb dumbbells for squats and lunges.

I don't even lift that much for bicep curls... You do realize you're talking to a 5' 2" woman right? No offense, but I think you're overestimating my brute strength a little...

ojmom0407

I had big thighs even when I was a size 2 many years ago. When I lost 25 lbs in 2008 I went to the gym 3 nights a week for one hour. Within that hour I was on the elliptical for 25-30 min, treadmill 10 min and the rest was just doing sets of different weights. I am guessing the elliptical allowed me to lose around my thighs. I had no bubble type butt and my thighs were not big.

sweetheart03622

I can't do it with a barbell, I'm exercising from home and I can't afford a lot of expensive equipment.

Then I would recommend using heavier dumbbells, but that is still not as good for you as barbell squats. There should be no reason that you can’t start out with at least 20-25lb dumbbells for squats and lunges.

I don't even lift that much for bicep curls... You do realize you're talking to a 5' 2" woman right? No offense, but I think you're overestimating my brute strength a little...

No, he's right on track. You should be able to squat a TON more than you curl. I can only curl about 15lbs right now but can easily squat about 95. Your legs are a HUGE muscle group and will naturally, being a woman, be significantly stronger than your upper body will.

End6ame

I can't do it with a barbell, I'm exercising from home and I can't afford a lot of expensive equipment.

Then I would recommend using heavier dumbbells, but that is still not as good for you as barbell squats. There should be no reason that you can’t start out with at least 20-25lb dumbbells for squats and lunges.

I don't even lift that much for bicep curls... You do realize you're talking to a 5' 2" woman right? No offense, but I think you're overestimating my brute strength a little...

Your legs are stronger than your biceps. All you have to do is hold them static (in place) and squat/lunge. I guarantee you can do it; my wife is your height and does barbell squats of her body weight. Never limit yourself by what you “think” you can do; if you never push your limits you will never know how far you can go.