1. You’re being unrealistic.
You can’t resize your thighs after a few workouts. “People think they can go to the gym for 2 weeks and see all the muscles in their legs,” says Thrive trainer Sean De Wispelaere, “but it doesn’t work like that.” If you strength-train your lower body 3 times a week, expect to start seeing changes in about 4 to 6 weeks, he says.
2. Your diet isn’t thigh-friendly.
“To really change your body, the first thing you need to attack is your nutrition,” says De Wispelaere. “Protein, vegetables, fruit, and good fat—if it’s not one of those things, don’t eat it.” Protein is vital: It builds muscle while raising metabolism, so you shed fat faster.
3. You’re not doing enough cardio.
If you’re training your lower body 3 times a week and still not seeing any definition, add some cardio. Don’t have much time to exercise? Try spinning—the pedaling tones legs while combusting 420 to 780 calories per hour. (Still feel like you don’t have enough time to see results? With Prevention’s Fit In 10 DVD, you will lose weight and transform your body—all in just 10 minutes a day!) Another alternative is stair climbing. Walking up any incline spikes heart rate and recruits 25% more muscle fibers than strolling the flats.
4. You’re not doing clockwork lunges.
This simple, at-home, no-equipment exercise tones the legs, butt, and thighs, and it’s great for getting rid of cellulite. In fact, the older you get, the more important it is to regularly do moves like this one. “As women age, they lose muscle,” says Westcott. “As that muscle layer becomes thinner, weaker and less firm, the overlying fat layer loses its stable base, and it crinkles and wrinkles.” Result: Your thighs pucker up. Do these lunges like clockwork.
5. You’re ignoring the rest of your leg muscles.
Most of us—especially walkers, runners, and cyclists—already have well-developed quadriceps muscles. But to get the slim, sculpted leg look you want, don’t forget the hamstrings and inner thighs. And it’s not just about aesthetics: “If you’re not working every muscle equally, you’ll tighten your hip flexors and put yourself at risk for knee injuries,” says Lauren Boggi, founder of Lithe Method workouts. For the hammies, do glute bridges. For the inner thighs, do these two ballet-inspired moves.
6. You’re not using enough weight.
To really change your muscles, you’ve got to challenge them. If you’re a strength-training newbie, it’s OK to start off using just your body weight. “But as soon as 12 reps no longer feels challenging, increase resistance,” says fitness expert Larysa DiDio. For squats and lunges, start with 16 pounds (two 8-pound dumbbells) and increase by 2 pounds each week or whenever it begins feeling easy.
7. You’re doing the wrong kind of exercise.
You can’t change your basic body type, but you still have a lot of room for improvement. If you have skinny legs, avoid long-distance running, which breaks down muscle and will make them even more birdlike. “Instead, concentrate on weighted step-ups or spinning to build muscle,” says DiDio. But if you’ve got short legs, too much heavy weight training can make you look even stockier. She recommends doing squats and lunges with just your body weight, and to aim for 12 to 18 reps. Cardio will also help. “But no matter what your body type, everyone should be strength training,” she adds. Support from readers like you helps us do our best work. Go here to subscribe to Prevention and get 12 FREE gifts. And sign up for our FREE newsletter here for daily health, nutrition, and fitness advice.
