How do I slim down legs?

I am a naturally stocky figure and my legs calves/ankles are pretty large for my body. Not because they are fat, so much as they are muscular, which for a me I dont think is very attractive. I am not really concerned about having a perfect body, everybody is different but...I would really like slimmer legs for when I wear dresses and skirts but have have a hard time accomplishing  this despite my fitness endeavors.(my legs dont change width just get more defined.) Is there a certain fitness plan that will help slim down my legs?

Well, if it's really muscle, then there isn't a lot you can do, except stop using them - but that wouldn't be very good for your overall fitness.

If it's fat, there isn't a way to spot reduce, so overall fat loss (keeping a deficit through diet and activity) is the answer.

Last option? It's genetics, and you can't do much about that. Some people have larger ankles and that's just kinda the way it is. Best thing for that is finding skirts that flatter (I think they say that if your calves are larger, you should avoid skirts that hit midcalf?).

Not a great answer, but there are some things that exercise can't fix.

Yep, you want dresses/skirts that fall above the knee.  It doesn't have to be far above the knee; just barely showing is fine.  I look like an elephant if I wear a skirt/dress that falls midcalf.  But if I wear a knee-length (or smidge shorter) skirt/dress, I love my legs.

The only way that I can think of, but have not tried.

Is simply take it easy with your legs.

-Don't jog
-Don't speed walk
-Don't take stairs, take the escalator/elevator whenever you can
-If you cycle, keep the gearing low enough that it's easy to pedal, but high enough that you are at a practical speed. Basically try to avoid any burning sensation in your legs.
-In other words, don't give your legs a reason to keep the muscle. Well, actually give your leg a reason to lose the muscle.

Now do the above for some time, like a month (or more, or less). Or until you are happy with the results. But don't over do it. Again, Don't over do it.

Finally, once you are happy, slowly start working them out again, but this time, not as intense as before. No matter what, you would have to work out your muscles and bones, or there may be health problems later on.

If the above results in some fat on the legs too, well just lose it by controlling your calories. But I all I can say is that when the body is too lean, veins may start to show. And no matter how slim a pair of legs are, veins will just ruin them. So, some fat may actually work well for the legs.

Now if they grow big again just from minor workouts...Just be happy with them...period. Then continue working them out.

No matter what, it's much better to have stronger legs that's a bit bigger, then to have slim legs that are weak. Never know when you'd have to kick your way out of a situation, or kick someone/something out of the way.

Once again, I have never actually tried doing this. But it seems like the logical thing to do. So, simply let the muscle atrophy then maintain them once you are happy.

I guess one other way is to wear stockings, not that I would know about it or know if it would work. But I do know that light and shadow plays a big part in how an object looks. For example, when I remove my body hair, any minor muscle definitions that I have would come right out. Simply because having the body hair dulls the contrast between the light and shadows. So wearing the right shade of stockings may slim your legs right down. Or at least the appearance of having slim legs.

Then you don't have to sacrifice any strength or muscles that you trained hard to get.

I have skinny arms (but, thankfully, defined with muscle) and big legs. My legs did get thinner as I lost weight (running and lunges/squats/etc). I've tried everything to get them slimmer, but finally accepted that they're permanently big...just like my feet.

Even at 5'11" and 145lbs, my legs are much bigger than any girl I know (16in calves, 22in thighs, 32/33 in inseam). I even have the thigh gap when I stand with my feet together and knees touching. But my legs are still big (compared to the rest of me). They'de probably shrink a bit more if I lost more weight, but I would dip into the "underweight" category and I'm not interested in going there. They're quite solid so I'd just be losing muscle. Not gonna do it. I love muscle!

So, yeah, I've just learned to work on muscle maintenance and wear styles (skirt above the knee) that suit them. I really love the fitted, mid calve jeans but some brands fit everywhere but my calves...either can't pull the pants up all the way because they get stuck on my calves, or my circulation is cinched. Such a bummer sometimes. Ug, and it took me forever to find a pair of knee boots that fit.

Amen to this Rosalyn!

I have the exact same problem.  No matter what I do my calves just dont shift.  

The only time they ever shrunk was when I had a very active job outside, walking up and down mountains for 6-8 hours a day! But that's just not feasible, now I'm desk bound most of the week 

5'3 - 15 inch calves. Boo.

I hate having to accept fate or bowing out to genetics, but I think I'm just going to have to deal with them.  I dont ever wear skirts, which is depressing now summer is well and truly here in the UK :(, but if you feel brave, definitely wear a nice pair of heels and get strutting!

You could try lower impact cycling? 

I was doing more cycling than running for 6 months or so and I did notice a difference in my calves, however, I found my thighs exploded instead! Ahhhh never happy haha.  

Well, you are presently on a diet to lose 20 some lbs.  I believe that being 5'2'' - as you state you are - and getting your weight down to your stated goal of 125 will help your body, including your legs, look more slim. So, number one is your diet. Keep it up.  Not using your legs isn't really wise since, one, you need to move! Your heart is a very important muscle, and it needs to be exercised! Plus, legs being the biggest muscle, the more muscle, the more calories your body will burn. 

What do your mother's legs look like? Your grandmother's aunt's cousin? What I am saying is...you might just be genetically predisposed to a certain leg 'shape'. 

Regardless, good luck with your diet and fitness goals.

Thanks for all your support! I do come from a long line of stocky people with larger legs so I might have to 'face the music' at some point but I will try that cycling and maybe the weight loss will yield some results. It just always seems my waist gets smaller and my legs barely change haha. Thanks again everyone.

This is me to a tee - short, stocky - and big calves, thighs, especially my calves. I don't have an ounce of fat on my calves and they are huge, but all muscle. My thighs, well they have fat, but I can tell that even when I reach my goal weight they won't be the petite slender legs we desire.

I have found that yes wearing shorter skirts, dresses really helps thin them down. And heals . . .

I don't agree with one of the posters about "not running/walking." I'm 5'5'' and 128lb (trying to get down to 120lb). I am obviously not heavy whatsoever, but if I was, I would have a "pear shape." Large, muscular thighs and a booty run in my family. I recently started up a workout routine that is very cardio heavy. I run @ least 3.5 miles every day.

Cardio trims inches bottom line. Strength training is important too, but inorder to lose inches in your legs you NEED to walk or run. That's just how it is. I also now to lower body leg resistance training (not with weights) like squats and the like. My legs are firmer and more toned.

I have accepted that I will always have "bigger" thighs/calves but instead of trying to "lose the muscle" and look undefined, I'm combining cardo and resistance training to enhance and tone my legs.

Good luck!

Yay, I have to say, I feel such kinship with all of you "big leg" posters!  :)  All my life it seems I am the only person I've ever know with the giant calf problem!  Well, aside from my mom, from whom I inherited them, but mine are to such a greater degree than hers.  I'm healthy and active and my upper body is slim and, for lack of a better word, "normal"- but south of my waistline is such another story!  Tree stump legs, these giant crazy calves...  Almost couldn't believe when I read someone else has tried so many pairs of pants that fit everywhere except the calves, can't even pull them up (haha, FORGET the whole skinny jean craze!).  And yes, knee boots, any sort of ankle strap shoe- a nightmare.  And the whole tucking-the-jeans-into-the-knee-boots?  I'm lucky if I can just tuck my LEG into the dang things, haha! 

Anyway, no advice on how to slim them whatsoever, although I have been and will continue to be searching tirelessly for the secret.  Just wanted to send out some big leg love.  ;) 

It depends.

Is it genetics that you are confusing with fat.????????????

and

fat.

Fat...cardio. at least 3x's week alternating 3 x's week weights.

WORK, those legs, honey! Squats, lunges, one legged lunges, dead lifts, one legged deadlifts,'

I think the cherry in this post is.................be at the weight you want to be at before body building. You will hear ALL sorts of rebuttals but the bottom line is.........

sweat it out. Then work it out.

Be happy to give you one month  free of wkout routine - message me. 

Original Post by colorsfillthesky:

but inorder to lose inches in your legs you NEED to walk or run. That's just how it is.  

That's not how it is.  I've lost plenty of inches from my leg with no walking or running at all. 

Actually, after thinking about it.

It's quite simple. It is from personal experience. But it's still a guess.

For the past few years, I've actually had trouble gaining bigger muscles. I did weight training but my arm muscles didn't grow much, and still haven't grown much.

I think it was because I did a lot of intense (kind of intense) cycling but at the same time my calorie intake wasn't really enough for my muscles to do much growing.

So, in short, you need to find the right combination of exercise and nutrition.

I guess, just like a lot of things there's a combination for specific results.

Here's some suggestions (best to ask a professional about my suggestions first):

Nutrition - Eat your required (or go for 100 calories less than the required) amount of calories + any amounts burned by major exercise, but eat less protein. So basically go on a low protein meal plan.
Do lbs X 0.454 X (0.8 to 1.8 (high number for weightlifting/building muscles)) for your required daily grams of protein. If you are currently eating more protein than the lowest number, than eat less grams of protein. But the amount of grams you take away from protein, you must eat in carbs or fat (requires some calculating).

Exercise - Anything that will get your heart pumping. I haven't tried it, but something like Spinning may do the trick. I personally suggest cycling outside with a lot of sunscreen on.

ripples, I'm not sure I understand - why would you recommend anyone to reduce their protein intake? Are you suggesting that she needs to reduce the amount of muscle she has? Because usually muscle isn't the problem.

Great article!

Hi Amethyst,

From what I read and understand (but I don't always understand what I read), is that the number of muscle fibers cannot normally increase or decrease. The only thing that can change is their integrity and size. And one of the ways to get slimmer legs would be to decrease the size of the muscle (if muscle is the problem and not fat).

Now does protein intake have anything to do with it? I personally would say yes. Isn't that why a person trying to build muscles drink protein powder within 20 minutes after a workout? That's also why they would eat more protein than what other people would normally eat.

Now since we are trying to do the opposite, which is decrease the muscle size. Then we'd pretty much have to do the opposite of what a body builder does, but also keeping safe.

Again from what I read, is that when we exercise to a certain level and keep on going, our muscles start to break down (before our fat does) for energy once our body has used all the readily available energy for that particular session. So, that's why body builders would take protein powders afterwards and eat more protein throughout the day, to help replenish the lost muscles and to help them grow in size.

Now for our purpose of the topic, that's not what we want to do (replenish and grow). That's why I suggested controlling protein intake. It's actually surprising that the amount of protein required daily is not really that high. For example, for someone at 120 lbs they would only need about 44 grams (0.8 g of protein per 1 kg of weight) of protein daily to satisfy the body's protein needs. With this amount, there will not be enough extra protein for any muscle size increase. So any muscles broken down from exercise will probably stay that way as far as size go.

As to whether or not the muscles being broken down are the muscles being exercised is something I can't answer. Maybe it's the same as with fat reduction where spot reduction is not possible (I still can't shake off that idea).

Well, if anything I wrote is not accurate, someone please say so. If things that I say are wrong, I'd be the first who'd want to know.

Anyways, all I can say is experiment. Change your routines, change your meal plans, change whatever. If nothing changes, things will always be the same. And of course, we can always go back to our old routines if we don't like the results. Just make sure it's safe. Just use common sense, if someone suggest something like: don't eat protein/ eat only protein/ exercise for 8 hours/ surgery/ etc. Don't do it.

I follow your logic, however....

I think my main point is that it probably isn't muscle, and even if it is, purposefully trying to lose it so that you can wear a skirt is not a good idea. I'm not directing that at the OP - I don't think that's what she was asking for.

Protein is important for your general health, not just for growing muscle, and shouldn't be skimped on.

And muscle burns extra calories - losing muscle would make a person's metabolism to slow, they would have a harder time losing/maintaining weight, not to mention that of all the crazy goals I've heard on this site, I have never seen one person (not even the most mixed up, misinformed teen) who wanted to lose strength. And while strength and muscle mass aren't as correlated as people think, I'm pretty sure if you lose muscle, you'll lose strength. And like I said, I really don't think anybody wants to be weaker.

Actually I do have similar thoughts in regards to losing muscles and strength.

I personally have thought about losing a bit of muscle bulk around my legs too, but am afraid of strength loss as a result.

My reason to lose bulk is of course, not to wear a skirt or dress, but to have an easier time putting on and wearing my cycling shorts and tights. I like wearing them because it cuts down a bit on the wind drag and I'm not as hot, but it's just not that comfortable having them on for too long. And if I go a size bigger, it will be too long or the waistband will be too big.

I just wanted to say thanks for the help and suggestions, I have begun to notice some changes, I think I was being impatient because I hadn't been getting results very quickly. Buuuuuuut I have been running everyday and doing other exercises and while I don't strictly watch the grams of protien i take in, I make sure that when I eat meat to not ingest more than 4 oz at one time. My legs are definitely more toned and thinner, (not much thinner but a little) so I am feeling pleased over all. (plus finally getting a tan on winter legs helps boost the self esteem)