I get lots and lots of questions about certain exercises and if they will make your legs bigger or bulkier. So I thought I would summarize them all into one big blog post. If I haven’t mentioned an exercise that you are wondering about, please leave a comment and I’ll be sure to answer and add this to the blog post too!
WILL THESE EXERCISES MAKE MY LEGS BIGGER?
CYCLING
If you are an endomorph, then yes cycling will most likely make your legs bigger so I would avoid it completely.
If you are a mesomorph, you may or may not be able to get away with cycling. Some mesomorphs are OK with it, while others aren’t. However either way, I would still only do it 1-2 times per week maximum because overdoing it with cycling will most likely make your legs bigger.
If you don’t know your body type, you can take my Body Type Quiz. It’s completely free and it will help you learn your body type in just 2 minutes :)
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DANCING
This really depends on what type of dancing you are doing and how much you’re doing. If you’re dancing for really long periods every day, then your legs may increase in size, regardless of what dancing you’re doing. Overusing your leg muscles can cause bulkiness.
If your style of dance requires lots of jumping and moving from sitting to standing, then it may cause bulkiness. But again, this depends on your body type too.
BARRE
Barre classes can be great, but it depends on the teacher and the style of barre they do. I have been to a barre class which did have some exercises standing at the bar, but also had lots and lots of squat jumps, squat holds and burpees. This type of barre will make your legs bigger. But if your teacher sticks more to floor based workouts and exercises at the bar, then I think that’s great. It could be worth trying a few different classes / teachers to find a style that you really like.
SKIPPING
Skipping is great cardio but can’t be substituted for walking and running because it won’t slim down your legs. It does burn a lot of calories which is, but the jumping motion uses your calves heavily. Skipping will most likely contribute to bigger calves and can make your legs bigger all over.
SPRINTS
If you are an endomorph, I would avoid sprinting all together. And if you are a mesomorph, I would sprint with caution. I prefer to do my sprints as more of a “fast paced run” and make the sprint intervals longer rather than just 30 seconds. This won’t cause bulkiness like short and intense sprints will. If you’re worried, I would just stick to steady state running instead.
CROSS TRAINER / ELLIPTICAL
I don’t think this machine will really cause bulkiness, but it won’t slim down your legs like running and walking will. The pushing down motion means you engage your quads more so it will build more muscle here. But it’s not the style of workout that will necessarily cause bulkiness. If you can’t walk or run for some reason, the cross trainer is the next best thing.
REFORMER PILATES
I love reformer pilates! But I have had some women tell me that they have bulked up from reformer pilates. Some workouts do include lots of squats and lunges which build muscle in your quads and can make your legs bigger and more muscly. This depends on your teacher and the style of reformer pilates that they teach. Again, I would try a few different teachers and classes to find one that suits you best.
If you are still having issues with reformer pilates, I would try regular floor based pilates instead.
ROWING
I used to think rowing mostly used your arms, but it really is a full body workout. I must admit I do enjoy rowing for this reason and I feel like I’ve worked really hard afterwards. But rowing relies heavily on your quads and glutes, so it can bulk up this area. I would not do it too often.
STEP MACHINE
The step machine will cause bulkiness and I would avoid this, regardless of your body type. You are much better off walking on a flat surface instead.
RUNNING
Running is a great exercise because it burns LOTS of calories and helps you slim down all over. But doing too much running can actually have the opposite effect and can bulk up your legs. I would only recommend running 3 times per week at a maximum.
If you are an endomorph or are shorter, then you may experience your legs bulking up with running. This is because running actually does build muscle in your legs. If you have this issue, I would avoid running.
TRAMPOLINING / BOUNCE
This one is kind of like skipping. It won’t slim down your legs and the bouncing motion can actually make your calves and thighs bigger. Every once in a while is probably OK. But I don’t think it is the most effective exercise.
SWIMMING
I think swimming is great cardio and is a good alternative if you can’t run for some reason. It tones up your arms and increases your cardio fitness really quickly. I have personally achieved really great results with swimming.
If you do lots and lots of swimming every single day like a professional swimmer, you might bulk up and get broad shoulders. However if you just swim for fitness (i.e. 30 minutes 3 times per week) I don’t think you will get bulky – just don’t overdo it :)
YOGA
Yoga classes can have a lot of poses that focus heavily on leg strength. I don’t think yoga will cause you to bulk up as such, but it can increase muscle size which can be unwanted. If you are on the shorter side, or an endomorph, or both, doing too much yoga may cause too much muscle. If this is the case, I would avoid overdoing it on yoga classes. I think 1-2 classes per week is fine. But everyone will be different!
ROLLER BLADING
Roller blading probably has similar effects as running. It can be really great and is good cardio. But certain body types (i.e. shorter endomorphs) may experience bulkiness if they do it too much. But if you love it and get good results with it, then definitely do it!
As I mentioned, if I haven’t mentioned an exercise that you are wondering about, please leave a comment and I’ll be sure to answer and add this to the blog post too! Thanks to all those who have commented so far xx
3 STEPS TO LEAN LEGS PROGRAM
I should also mention my 3 Steps to Lean Legs Program which is designed to help you get gorgeous lean legs without the bulkiness.
It is an 8-week program that combines cardio and resistance training according to your body type so you can be sure you’re going to get the best possible results.
My program also includes a complete 8-week meal plan which will help you eat healthy.
As you guys know, I always say that the good diet is the key to success :)
It’s FREE
Hey, what are your thoughts concerning karate (regarding building muscle in calves/thighs/hips)? Is ist a substitute for HIIT or an equivalent to boxing, too? Thanks:)
Hey,
will workouts in “Aerobics” style (like in the eighties) cause bulkiness in my calves (I’m having a genetic predisposition to muscular calves) and entire legs?
Additionally, I’d like to ask, if booty-targeting exercises like donkey kicks of your program should be avoided in case of not wanting to have a huge booty when having a genetic predisposition to building a lot of muscle in this area?
Thanks :)
Hi lovely! It will still depend on the types of exercises that are included in your Aerobic class. If they are only light-intensity bodyweight workouts then it should be okay. To answer your other question, the workouts included in the program will help tone your muscles but it won’t necessarily make it bigger. the donkey kicks will help tone and perk up your bottom. If you want, you can skip this workout and repeat one of the exercises. :) If you have any other questions, your can reach out to us at info@rachaelattard.com
Hi Rachael,
thank you very much for your useful posts. I like your opinions and appreciate you share your knowledge! I have had so much issues with bulking up from various sports and as for my work I need a lean body, it is a big trouble.
What do you think please of ballet ? the class I go to consists of traditional barre and dance on the floor or a combination of a stretch and the barre. The barre usually has about 3 squats but other than that it is mostly legs kicking. I wonder about your thoughts.
Thank you very much.
Hi lovely,
This really depends on what type of dancing you are doing and how much you’re doing. If you’re dancing for really long periods every day, then your legs may increase in size, regardless of what dancing you’re doing. Overusing your leg muscles can cause bulkiness.
If your style of dance requires lots of jumping and moving from sitting to standing, or barre then it may cause bulkiness. But again, this depends on your body type too. :)
Hi Rachael! How are you doing? I’m from Chile! And I’m quite confused with the differences between skipping and HIIT high knee runs (no longer than 40 seconds and 2 reps). Can this bulk up my legs? I do circuit training 3 times a week, I’m a mesomorph, and I think my legs are a little muscular (not bulky yet though). Also, what do you think of these HIIT exercises?
– jumping jacks
– battle rope
– jumps
– buttkicks
– bodyweight squats and lunges
– Kettelbell swings
– I know burpees can bulk up, but I won’t do more than 20 reps for class, again I have a little more muscular legs and I would love to slim them down without losing weight. But it would also be ok if they stay this way, my fear is bulking them more (I don’t lift heavy weights, the circuits include bodyweight and suspension training exercises and occasional kettlebell swings – 8 kgs)
Thank you very much for helping, I’m reading all of your articles 😍
Hi lovely,
Thanks for reaching out! :)
If your legs get bulky easily and you want to avoid building more muscle, the best exercises to avoid are those where you can feel your quads burning. This includes squats, deadlifts, lunges, and overdoing it on the HIIT exercises including burpees, jump lunges, jump squats, and box jumps. Following the right type of exercises and diet for your body type will definitely help. Feel free to take Rachael’s body type quiz and email the results to info@rachaelattard.com so we can give some general guidelines. :)
Ok, so I have access to an elliptical but not to walking/running or anything outside. Is there a way for an elliptical to be a substitute for walking/running outside to have leaner legs?
Hi lovely,
Thanks for reaching out! :)
I don’t think this machine will really cause bulkiness, but it won’t slim down your legs like running and walking will. The pushing down motion means you engage your quads more so it will build more muscle here. But it’s not the style of workout that will necessarily cause bulkiness. If you can’t walk or run for some reason, the cross trainer is the next best thing. But I would encourage running and especially walking if you can!
Love,
Len
Hi Rachael – Huge fan here! One exercise that you don’t mention is the side to side elliptical trainer (the lateral elliptical). Will this bulk up legs? On this elliptical you actually move side to side and so it is supposed to tone outer thigh muscle and hips instead of quads and hamstrings. I love it for the exercise but don’t know if it is helping or hurting.
Hi lovely,
Thanks for reaching out! :)
I don’t think this machine will really cause bulkiness, but it won’t slim down your legs like running and walking will. The pushing down motion means you engage your quads more so it will build more muscle here. But it’s not the style of workout that will necessarily cause bulkiness. If you can’t walk or run for some reason, the cross trainer is the next best thing. But I would encourage running and especially walking if you can!
I hope this helps! xx
Love,
Len
This was a great article! As a former elite, D1 track and field mid-distance athlete, I’ve always been on the mesomorph/endomorph side. I am currently working on losing fat and leaning out by mixing some resistance training with floor barre, walking, running, occasional HIIT, and pilates. I think my issue is doing to much, rather than sticking to a consistent method. It’s a journey, because in the past, if did too much cardio and not enough resistance, I got flabby and cellulite was more apparent. If I did a ton of HIIT or stationary cycling, I would retain my muscle and not get the lean look I wanted. I have a lot of muscle on me and am relatively lean; 5”7 at 151lb. My goal is to lose some muscle and fat, and lengthen my muscles through cardio and little to no isolation exercises.
Hi lovely <3,
Seems like you have a great plan ahead of you!:)
It's always a journey, no matter the starting point, I agree with you!:)
If you have any questions, feel free to ask!:)
Love,
Sara
Imm based in the UK so unfortunately couldn’t subscribe to this program but it sounds fab. Just wanted some advice, Ive recently been trying ballet exercises (ballet beautiful by mary Helen bower) would this cause thighs to bulk up? I started an exercise program a few months ago which caused my thighs to bulk up because it involved a lot of squats and lunge jumps so trying to find a program now to get rid of this extra muscle. Have also heard of pvolve as well but unsure if this would help?
Hey lovely,
You can get Rachael’s program in any country in the world. Everything is completely digital so there’s no shipping :)
Yes, unfortunately, ballet classes can cause bulkiness, especially if you are a Mesomorph or Endomorph body type.:/
If you need help with slimming muscular thighs, I would recommend reading this blog post first.
Let me know if you have any other questions! xx
Love,
Marina
Hello,
This is a great post, very informative, but for someone who has done the lean workout program and has a mesomorph and ectomorph body type what type of workout will be good to further target fat thigh loss and slimming? Is boxing dancing good ideas? and maybe alternating one-day cardio and one-day resistance
Thanks,
E
Hey lovely,
Thanks for reaching out!
After finishing the first 8 weeks of the Program, Rachael usually suggests doing another round for even better results or maintenance.
You can also add (slightly heavier) ankle weights or resistance bands, or you can increase repetitions per set to make the workouts more challenging.
If you’d like to add more variety in the second round, you can combine the program with other types of workouts such as swimming, boxing, pilates, yoga and similar! xx
Hope this helps :)
Love,
Marina
Hello, I am an endormorph and I was wondering if walking in a inclined superfice or walking in heels do bulk up your legs.
Hi lovely <3
Walking and running is best done on a flat surface if you don’t want to bulk up your quads. Any uphill walking and running will use your quads more and can make your legs bulkier. If you are on the treadmill, you can set your incline to 0.1% to replicate walking outside. But if you have trouble with shin splints (like Rachael does), it's best to keep it to 0%.
As for heels, I don't think they would bulk up your legs but wearing them often shortens muscle fibers and causes cramped calves, so if you need to wear them all day because of work, I would stretch out my feet periodically and try to alternate between flats and heels.
Hope this helps! xx
Love,
Tina
Hi
Can you recommend some exercise classes suitable for endomorph body shapes please. I get you want to sell your lean legs programme, however, I still like classes because I like the social aspect and can motivate myself more.
I wound like to know a few different classes that work well for endomorphs to incorporate in their routine.
Hi lovely,
I know that working out in a group can be a lot more fun and motivating for some girls! :)
The best classes suitable for endomorphs would be boxing, pilates, yoga, pvolve and similar.
All the best! xx
Love,
Diana
Hi- great material. Very helpful. I’m curious, what are your thoughts on power walking and/or running on a treadmill instead of on ground?
Hi lovely,
I’m glad you’ve found the post helpful! :) There are a couple of differences between cardio done on a treadmill and cardio on ground. To learn more about it, please have a read of this blog post.
Love,
Diana
xx
Hello! :)
I have started dancing at home-zumba.I want to loose weight,especially in thighs and calves.
Do you think this kind of exercising will help or it will make them look bigger?This is the main thing i want to avoid.
Thank you :D
Hi lovely,
No, I don’t think zumba will make your legs bigger, but there are more effective workouts that will help you slim them down. :)
Our Lean Legs Program has been designed to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
It’s an 8 week workout and nutrition plan that will help you slim down your entire legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe ebook and demonstration videos.
If this is what you’re looking for I would definitely recommend giving our program a go. :) You can find out more about it here:
Lean Legs Program
Love,
Diana
xx
Is a recumbent bike used at a low resistance setting any better than an upright bike? I would like to do 30 mins once or twice a week to give some variety. I am a mesorph. Thank you
Hi lovely,
I don’t think there’s a big difference between these bikes. If cycling doesn’t make your legs bulky, feel free to add it to your workout routine! :) xx
Love,
Diana
My daughter was a gymnast up until July and has been doing your suggested leg workouts for lean legs in order to slim down. We both wanted to incorporate cardio into out week and since she is shorter in stature, we have been sticking to walking. We live in Michigan, and with the cold Fall and Winter seasons we find it hard to get outside to walk. My daughter and I found walk workouts on YouTube which mainly use walking in place as well as moving forward and back, knee lifts, kicks, and side-to-side steps. We are wondering if these added moves besides the walking motion will build muscle. When we are doing the workouts and they suggest sitting into the side to side motion to make it more of a squat, she doesn’t do that, but instead just steps side to side. Thank you for your advice.
Hi lovely,
It sounds like you’re doing a great job so far :) I don’t think this will build any muscle, so keep going!
I would suggest considering a gym membership where you have access to a treadmill (at least during the winter), so you don’t have to substitute walking and running – which is the best for slimming down your legs! xx
For more helpful info please have a read of this blog post.
Love,
Diana
I’m so confused. I feel like all of these exercises are cautioned for endomorphs not to do them. So what do you recommend for endomorphs, not only for legs, but like whole body slimming?
Hi lovely,
Yes, endomorphs should avoid most of these exercises (except pilates, yoga, swimming and some forms of dance). I would recommend power walking as much as you can in combination with resistance training – you could also use light ankle weights or resistance bands.
If you store a lot of fat in your upper body, you could also do some light HIIT that will target your abs.
We have designed the Lean Legs Program to include the perfect type of resistance training and cardio to give you a lean and toned look, without making you bulky.
It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe ebook and demonstration videos.
You can find out more about the program here:
Lean Legs Program
Love
Diana
xx
Are the ankle weights and resistance bands for power walking as well or just the resistance training?
I would only recommend them for resistance workouts lovely! It’s better to do cardio without any extra weight :) xx
Love,
Diana
Hi Rachael, what do you think about callanetics? Does it cause bulky legs?
Hi lovely,
I think they’re great for flexibility and muscle tone. Callanetics won’t cause bulky legs so feel free to add it to your workout routine :)
Love,
Diana
xx
Hi Rachel- I am a Barre Instructor and absolutely love this form of exercise and have been doing it 6x a week for 5 years. I am now at the point where my quads and glutes (legs and butt) seem too bulky to me! I don’t know what to do to correct this – it’s hard as an instructor to feel discouraged about the shape of your body. Advice ?
Hi lovely,
I know that reaching your fitness goals can be hard, and that you probably have lots of questions about how to get that lean and toned body.
We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!
The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs Program here:
Lean Legs Program
For more helpful info please have a read of these blog posts:
https://www.rachaelattard.com/female-guide-how-to-get-lean-and-not-bulky-skinny-legs/
https://www.rachaelattard.com/how-to-get-skinny-legs-cardio-for-lean-legs/
https://www.rachaelattard.com/how-to-get-skinny-legs-series-summary/
Love,
Diana
xx
Hi Rachael,
Do you think kickboxing (20 minutes once a week) will make legs bigger/bulky?
Thanks
Hi lovely,
No, it shouldn’t make your legs bulky. Feel free to add it to your workout routine! xx
Love,
Diana
Hello Rachael :)
I’m an endomorph (5’1, short legs and arms) and I really want to slim down my thighs and arms. They used to be slimmer, but when I started to play badminton, my body bulked up and now my arms (especially my delts and shoulders) and legs are big. I stopped badminton and I tried to exercises by watching some workout videos on YouTube regulary and to eat healthier, but I can’t really see any changes. I know I have to be patient but I’m kind of disappointed in myself :(
These are some of the videos I followed to workout:
– https://youtu.be/Vve4BVTZ0QU – fitness blender
– https://youtu.be/zLBFQ_mFl2E – Emi Wong
– https://youtu.be/hAGfBjvIRFI – Xhit
Do you think the exercises they show me in the videos are good ones that can avoid to bulk my legs and arms?
Thank you!
Hi lovely,
These workouts are pretty good, you could also check out our YouTube channel for more awesome workouts that will target your arms and legs!
We would love to help you as much as we can :) So that’s why we have created the Lean Legs Program!
The Program is an 8 week workout and nutrition plan designed to help you get lean and toned without bulking.
It will help you slim down your legs, but will also help you slim and tone your upper body and core too (the workouts are full body).
It also includes a full meal plan, a separate recipe eBook and demonstration videos.
You can find out more about the Lean Legs Program here:
Lean Legs Program
For more helpful info on how to slim down your arms, please have a read of this blog post.
Love,
Diana
xx
What do you think about Tracy Anderson cardio dance? Does it cause bulkink? I’m mesomorph
Hi lovely,
We have never tried this workout program, so we can’t comment.
The Lean Legs Program has been designed to include the perfect type of resistance training + cardio to give you a lean and toned look, without making you bulky. If this is something you’re looking for, then I would definitely recommend giving our program a go :) xx
Love,
Diana
About how much walking do you recommend daily for slimming thighs?
I’m a mesomorph-however when I was very young my body resembled the ectomorph type.(Not sure if that helps?)
I used to do lots of heavy weighted thigh exercises but my goal was never to be muscular.
I’m aiming for a model like physique.
Now, my workouts consist of jump rope, boxing, resistance training, pilates and indoor power walks. (ALL home workouts-no gym)
My eating is very clean. Lots of vegetables, protein and fruit, and I keep track of my calories.
And about the jump rope part: I do A LOT of jump rope and My legs have not bulked up-as a matter of fact I have slimmed down greatly because of it. I took up jump roping after seeing a lot of Victoria Secret models use it for their cardio. It was the first step I took to slimming my legs and I have had no negative effects from it and no reason to regret it! Just thought I should mention that. :]
Thanks!
Hi lovely,
the recommended minimum for power walking is 60min but you should do it as long as you can
It’s great to hear you’ve been having a nice routine and no bulkiness :)
Love, Lean Legs Club support
xx
Hey Rachael!
What do you think about body attack and body pump? And does body attack burns more fat or bulks legs up?
Thanksy =)
Hi lovely,
These workouts are great for weight loss, but they may make your legs bulky if you gain muscle easily.
If you need any extra support, please join our Lean Legs Training Club where you can ask Rachael any questions you want and how to modify the program to suit your needs.
Being a member of the Club while doing the Lean Legs program will ensure that you get the best possible results as you get a more personalized fitness and nutrition advice.
And you also have access to a community of like-minded and supportive women to help you too!
Here’s the link to the Club
Love, Lean Legs Club support
xx
I’m a mesomorph, and I’m wondering since I can (and I do) already build more muscle than I want running/jogging and doing yoga, why do I have to do resistance training also?
Hi lovely,
You don’t have to do resistance training if it makes your legs bulky – the exercises in the Lean Legs Program shouldn’t make you bulky anyway.
Doing some light resistance training along with cardio is great for toning your body :)
Love, Lean Legs Club support
xx
Hello!
I know you covered barre workouts, but I wanted to know what your thoughts on Pure Barre are specifically. Does pulsing at the barre count as sqauts? Can pulsing at the barre bulk you? I actually really enjoy it, and one of my favorite parts is pulsing at the barre on elevated heels.
For about a month, I’ve been doing Ballet Beautiful workouts religiously, and I really slimmed down my legs since Mary Helen Bowers, the creator of Ballet Beautiful, never targets the quads, is big on extending during many leg exercises, and sees stretching as important. I wanted to incorporate Pure Barre in consistently, so I just started it up again about a week ago and have done 3 workouts. I’ve already noticed that my quads are getting bigger again. They aren’t unsightly, but I was wondering if I should skip that part of Pure Barre classes or if I can continue and eventually “get the muscle closer to the bone” as I’ve heard with Physique 57. (That’s another one I love!) I’m sure I’ve rambled too much, but I would love to know what you think!
Thanks!
Megan
Hi Megan, I actually haven’t done Pure Barre myself so I’m not too sure. But I would say that if you have noticed your quads getting bigger then it might be a good idea to skip this part of the workout. I also haven’t heard of Physique 57 but will definitely look it up! xx
I have bulky legs the slightest exercise using my legs makes my legs grow.
My upper body is thin, my arms looks like a skelet , and my lower body looks bulky. What exercise can I do, that won’t make my legs worst and even my body porpotion?
Right now I cycle to school every day a toal of 60min. I walk 2 times a day, I do billy bootcamp cardio and pilates and at night yoga.
Is there something I should remove?
I’m 1.57meter, I weight 50kg.
PS: English is not my native tongue, I hope you can undestand what I wrote.
Hi Lyna! Yes I understand everything :) I think the cycling would be making your legs bigger. Is there a different way you can get to school? Bootcamp could be making your legs bigger too, but it depends what exercises they do in the bootcamp class. I would add in some upper body exercises to tone up your upper body and make it look more in proportion. Boxing is one of my favourite exercises to tone up your upper body, and lifting weights will also help. Good luck! xx
Thank you for answering.
Yes I can take the bus to school but I really like cycling though, I just don’t want my legs to get so bulky.
I don’t take boot camp classes, I follow a DVD at home it’s called Billy blanks ultimate boot camp.
Your website is very helpful, after reading your article yesterday about calculate calorie intake I was shocked to learn that I was eating so little.
Since last year I started using cron-o-meter and by adding my weight and height
it shows that I had to eat 1407 calories.
After doing the counting myself using your article I found out that I need 2003 calories a day to maintain my weight and by following cron-o-meter I wasn’t eating enough.
This was my advice calories intake on cron-o-meter:
doing nothing 1186 calories
moderate exercise 1407 calories {I was using this one for 6 months}
heavy exercise 1676 calories
I will be upping my calories starting tomorrow, can I just start eating 2003 calories immediately? will that damage my body since I’ve been eating way less for the past 6 months?
Thank you for the advice I will try boxing.
What do you think about kickboxing for endomorphs? I recently joined CKO kickboxing and all the arm work(Jab,kick upper cut ) is really good. But they make us do jump squats and lunges.I have bulked up my arms ,thighs and booty with pushups,squats lunges.I stopped HIIt completely as i was bulking up with HIIT exercises and joined kickboxing.Do you think kickboxing suits for endormorphs to be lean in both upper and lower body?
Hi lovely, I think it does depend on each class and how much leg work they do. Squats and lunges aren’t ideal for an endomorph body type, but if it’s only a small amount, you could probably get away with it. And also depends on how often you do it. 1-2 times per week would be OK but if you’re doing it a lot and there’s lots of squats / lunges, it might not be the best for your body type. I hope that helps! xx
What about the recumbent bike? At a high cadence, low resistance?
Hi Jillian, I’d say it’s the same as regular cycling xx
What are your thoughts on swimming?
Hi Jazz! Oh I should have covered swimming – I’ll add it in :) I think swimming for around 30 minutes 3 times per week is actually great. It’s a good cardio alternative if you can’t run. It burns lots of calories and shouldn’t cause bulkiness if you don’t overdo it. I know a lot or professional swimmers have really broad shoulders which will happen if you do it lots and lots, but most people wouldn’t swim to this extreme. So I think it’s great! xx
What do you think about rollerblading? I got so slim when I was rollerblading three years ago. I still do resistance training 5 days a week and walk some as well. I have been rollerblading everyday in place of my walking and I have slimmed up pretty quick. Would you consider this kind of like walking or running? It’s so fun and I slim up all over not just my lower half. Thanks!
Hi Laura, oh that’s great to hear that you have slimmed down from roller blading! I would consider this like walking and running, probably closer to running. I would say it would have similar results to running. In most cases it would be good but for shorter endomorph women, it could cause bulk xx
Hi Rachel, I’m really curious about your opinion about yoga (just as Tammy said, usually yoga involves lot of yoga lunges and similar poses like warrior I and II. On the other hand it contains a lot of stretches in every pose as well.. Would you rather recommend Pilates matwork than yoga? Can any pilates matwork exercise cause bulk up in my legs especially in quads (i. e. Single leg circles and many kind of leg lifts when you lie on your back)? I think I’m an endomorph. Many thanks for your answer :)
Hi Katie, good question! I’ll add this one in. Some endomorph women have told me that they have bulked up from too much yoga because of these type of poses. So I definitely think it can cause bulk if you have this body type, and if you overdo it! If you bulk up easily, lying on your back and doing things like single leg glute bridges can build a fair bit of muscle. I don’t think it would cause bulky muscle like some other exercises would, but it can increase muscle size xx
Great article! Will definitely keep this all in mind. Thank you!
You’re welcome lovely! :) xx
Rachel,
I’m wondering what you think about Callanetics. they say it won’t bulk you up. I’m wondering if you know this type of exercise. I know it’s not really populair like pilates, but I think the results can be great. I’m a mesomorph.
Hi there! I actually had never heard about Callanetics, but just checked it out online. I don’t think these type of workouts will bulk you up. Would love to hear if you’ve had a good experience doing it?! xx
Rachel,
What do you think about Yoga? Mainly basic yoga flows like Vinyasa type flows with some yoga lunges and squats in the flow? Do you think this style is good for leaning out the legs (mainly quads) or would you avoid that, also? I am mainly power walking and doing Pilates/Mat work but was wondering about the Yoga.
Hi Tammy! I just added yoga to the blog post so have a read :) But basically if you are shorter or an endomorph body type, and overdo it with yoga, it could cause too much muscle xx
Hi Rachel,
How do you feel about using 10 pound ankle weights for exercises such as kickbacks, donkey kicks, lying leg extentions, etc. or should these workouts be executed with lighter ankle weights or no weights at all? Also, how fast would you walk on a treadmill and what speed is good for a stationary bike for LISS cardio? How often and how long would you recommend doing LISS?
Hi Andrea, 10 pound ankle weights are definitely fine, you just might not be able to do as many reps. But that’s OK as the exercises shouldn’t bulk you up :) I usually walk on the treadmill at 7km/hr but depends on your height / length of your legs. I recommend anywhere from 6-7km/hr. Also I wouldn’t advise doing LISS on a bike, but if you do, somewhere between 20-30km/hr. I recommend doing LISS for 45-60 minutes xx
Hey Rachel,
What do you think about step aerobics? Do you think this would bulk up the lower body? Also, what about old school low impact floor aerobics? I actually prefer to walk, but was just wondering about these in case I get bored of just walking :)
Hi again! Step aerobics can bulk up your calves so would be careful if you build muscle here easily or are trying to slim down your calves. And if you are someone who builds muscle REALLY easily, it could bulk you up. Otherwise I think 1 step class per week would be fine. And I also think low impact floor aerobics would be fine too :) xx