Are You Finding That No Matter What You Do, Your Legs Keep Growing Instead of Shrinking?
If you have big thighs and want to tone them up and/or make them smaller, don't do heavy weight! Do sets of 20-30 reps on many exercises. Triple and quadruple sets (circuit), with no rest, then rest 30-60 seconds at the very end of the circuit, and repeat for 3 sets. This will burn fat and lean out the legs dramatically! Stick to exercises such as plyometrics, kickboxing, floor booty exercises, lunges, plie squats, step ups with light to no weight...focusing on squeezing the booty, your thighs will automatically be included. Many women make the mistake of doing mass-building exercises in excess, such as the leg-press and heavy leg-extentions, this should be done only once in a blue moon if you are looking to tone the legs DOWN. Go heavier just every once in a while! Grow your calves to make your thighs appear smaller. Of course NONE OF THIS WILL WORK WITHOUT THE RIGHT MEA PLANS FOR YOUR BODY!! Here is a sample workout I just sent one of my online clients who needs to tone/lift/grow her booty, lean down/slim her legs: |
Glute focus, legs |
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WARM
UP: 10 minutes on stairmaster (Jolene's Intervals #2) |
WT |
REPS |
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Smith machine plie
squats, feet slightly fwd. toes out, squeeze butt/pelvic thrust at top |
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20 | 20 | 20 | ||
TRIPLE SET WITH- Double dip walking lunges, using butt, glute kickback and hold at
top, then step |
0-20 lbs |
24 |
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24 |
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24 |
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AND- jump squats |
0 |
20 |
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20 |
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20 |
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THEN 1 leg step ups- press with heel/knee
raise at top/squeeze butt cheek/pelvic thrust at top |
5-8 lbs |
15ea |
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15 |
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15 |
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TRIPLE SET WITH Pelvic thrust |
0-10lbs |
30 |
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30 |
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30 |
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AND 1 leg straight leg deadlift with db (knee raise/pelvic thrust at top/squeeze
butt) |
15-20lbs |
15 |
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15 |
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15 |
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THEN DUMBELL back lunge to knee raise |
5-8lbs |
15ea side |
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15ea |
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15ea |
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TRIPLE SET WITH- hip
abductor, leaning forward, arch back, use butt…not hips. Hold for 2 seconds AND Jump Lunges THEN Floor Dirty Dogs, Donkey Kicks, Alt Leg-up Pelvic Thrusts (20 each leg, 1-3 sets each- triple set) |
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20 30 |
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20 30 |
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20 30 |
Calves- 4-5 sets of 10-15reps on Leg Press, 1 leg at a time. Cardio- Jolene's Treamill Intervals #5 for 35 minutes |
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Abs, stretch |
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