Nice legs

[nama]

Hi guys,

 

I joined the gym 5 months ago mainly to relax and tone up. My problem was/ is my legs. I'm a pear shaped female (27) my top half is petite whereas my lower half is 'chunkier'. I hate my legs.

 

Since joining the gym my legs are more shaplier. But what I want to know is are there any specific exercises I should do to 'lean' up my legs and tone my thighs? I know I won't be able to 'transform' my legs as this is my genetic make-up but what could help?

 

Any advice would be much appreciated!

 

N

[anne1707]

I found that fixed weight machines such as the leg press or leg extension did not have the desired effect - more toned but not slimmer thighs. However now that I run, my legs are both more toned and slimmer.

[josie54]

I once read something that I always thought was good advice. Look at sports or activities where the athletes have the body shapes that you would like to have and do likewise. That is, if you'd like a swimmer's body, swim. If you'd like a runner's body, run.

 

Of course, that doesn't take into account the fact that people who were born with those types of bodies are attracted to running and swimming! But still, they must exercise in a way that best reinforces that kind of body shape.

 

I agree with anne1707 that running will probably get you leaner legs than activities that build muscle and bulk, such as leg press and other weight training. If you'd like a strength-training activity that creates leaner muscle mass, try taking a Pilates class.

 

If you still want to do traditional strength training, do light weights with more repetitions, rather than heavy weights with fewer repetitions. The second option builds bulk, while the first tones.

[Trialbyfire]

While I'm no expert on weight training, it's my understanding that the greater the resistance, the bulkier the muscle. If you want strength but not bulk for something like an exercise bike, keep the resistance lower but pedal for a much greater length of time.

[Ramrod]

pilates...............................................I've seen the results firsthand, btw, love pear-shaped women, but strangely enough not pears....hmmm

[citizen67]

My personal trainer has advised me that for cardio I should run or do the eliptical - don't do the bike or the stepper (You can do it sometimes, as part of a drill but not your main cardio) - so as to not bulk the leg muscles up. Start looking at the legs of people you see running - usually lean and muscular. As for the pear shape, women with asses always complain about it, but it seems to me that men like those asses - very feminine. I kinda hate it that I buy jeans in the "boy cut" style. Appreciate your booty - others likely are : )

[Kamille]

pilates...............................................I've seen the results firsthand, btw, love pear-shaped women, but strangely enough not pears....hmmm

 

A second vote for Pilates. I'm pear shaped too and Pilates does wonders for leaning up my legs (as lean as they'll go!) Plus Pilates greatly improve posture, which makes any body shape look better!

[kashmir]

For your cardio, get on an ergometer (rowing machine). Most people use it wrong because they think it's all about pulling with your arms and chest. It's actually all about pushing with your legs as hard as you can with every stroke while keeping your posture up. Learn how to use it right and I guarantee your legs will be jacked in due time.

[zenith]

For your cardio, get on an ergometer (rowing machine). Most people use it wrong because they think it's all about pulling with your arms and chest. It's actually all about pushing with your legs as hard as you can with every stroke while keeping your posture up. Learn how to use it right and I guarantee your legs will be jacked in due time.

good advice!

 

I think rowing machines are great, total body workout

 

otherwise, I also recommend lunges and squats with cardio

[Posco_Proudfoot]

I would recomend low weight high reps. Maybe 3 sets of 15 on leg exercises. squat, leg extension, leg press, calf raise.

 

On alternate days do stairmaster, I wouldn't do bicycling, 25 minutes, if you can jog fairly well on a treadmill try doing that for 30 minutes.

You could also incline the treadmill to hit specific leg muscles.

[nama]

Thanks for the great advice. Currently i run for 20 mins, 15 mins cross trainer then 15 mins bike on a low setting and then upperbody weight training. All this twice a week. I wasn't seeing great results and I can't get these damn tighs to tone!!! I'll keep at it. But I love my booty - its jus that I want to wear skirts and because I'm so conscious about my legs I don't!

 

Thanks,

N x

[Meaplus3]

Power walking is great for your legs. I toned mine up in the most amazing way just by walking 3 times per week.

 

Mea:)

[fral945]

You can’t really change your general shape, but you can make the best with what you have. I’m going under the assumption you are somewhat overweight to begin with. If you are thin already then it’s not likely you can do much. My advice to get rid of “thunder thighs” is to trim down your overall body weight. Work on creating a proper diet and good eating habits if you haven’t done so already. That will do the most for eliminating extra weight. Most likely that is the first place you store fat, so losing weight should make your legs smaller.

 

I’m a guy and used to have a bit of a gut in my late teens/early 20s. My genetic background consists of many examples of men with large beer bellies. I was on my way to one until I modified my diet. I lost most of that weight from my stomach. I always exercised (even when I had the gut) and never found specific exercises did much to make my stomach smaller. Dietary modifications were the major factor.

[nama]

I'm not overweight at all actually. I'm a size 8 (UK size) on top and a size 12 on the bottom. So I guess in US thats a 6 and a 10. Its the proportion that bugs me. It doesn't look crazy but I just want a toned, leaner bottom half. Top half obviously can't lose anything but bottom half is where it all is!

[electric_sheep]

This is probably crap advice in that it's not particularly "healthy", but... when you say "tone" you probably mean "shape". Tone is generally regarded as a lack of fat combined with a certain degree of musculature, but it's entirely possible to have very low to no fat, and still not like your "shape".

 

Any long distance endurance sport will generally cause your body to shift towards what is generally considered "lithe" or "thin", which is exactly what it sounds like you want (within the parameters of your bone structure, of course, which can't be changed). You will in essence burn off all the fat and then start burning off your muscles (the body uses more and more protein for energy in endurance sports). This happens to me every Spring as I shift from weight lifting in the gym to long distance running (my true passion). All the muscles I built up over the winter just melt right off, and my girlfriend lets out a sigh of despair.

 

Weight training will actually have the opposite affect, causing your muscles to stock pile glycogen which will appear as a bulking up.

[electric_sheep]

You can’t really change your general shape, but you can make the best with what you have.

 

You can't change the general shape implied by your skeletal system, but you can manipulate fat and muscle.

 

I once read something that I always thought was good advice. Look at sports or activities where the athletes have the body shapes that you would like to have and do likewise. That is, if you'd like a swimmer's body, swim. If you'd like a runner's body, run.

 

This is pretty good advice, though diet plays a role too. Most women want a cross country runners physique. Most men are looking for a 100m sprinters physique, or perhaps a wrestler's physique.

[StartingOver07]

Start working out your upper body with weights. This will help balance you out so that you are not 8/12 top/bottom. For instance, shoulder presses and lateral raises will help to broaden your shoulders, which will create better balance with your hips. Ditto upper back work.

 

I would not give up weight training on your lower body. Muscle is much, much denser than fat, so you will look smaller with muscle than fat.

 

Finally, you can have high bodyfat even when you are not overweight. You likely store your bodyfat in your lower body (which is true for most women). By changing the 'what' and 'when' of your nutrition, you can lower bodyfat without restricting calories or losing weight. A good source for information is the Figure Athlete web site, which you can Google for (I think linking is taboo here).

 

Good luck!