Home / / Female Endomorph Body Type: Best Diet & Workout Routine For Getting Lean

Female Endomorph Body Type: Best Diet & Workout Routine For Getting Lean

By Rachael Attard, Updated Sep 30, 2020
how to get skinny legs endomorph

This one is for my endomorph girls!

I received A LOT of questions asking me whether it is possible to achieve a lean body and slim down your legs as an endomorph female.

The short answer is- yes, definitely! But, in order to do so, you need to exercise and eat right for your own body type.

It’s worth noting that while endomorph women are blessed with a naturally curvacious body (mostly pear-shaped) that some of us are striving for, it might take them a little bit more time to lean down in comparison to other body types.

In this article, I’ll cover the main diet tips and the best workout regime for endomorph girls.

I will also explain exactly what to do to get a lean body and especially focus on getting slim legs as an endomorph, without bulking up in the process.

What Is An Endomorph Female Body Type?

endomorph female body type features

Endomorph girls have a naturally larger bone structure and are generally curvy, with a higher level of body fat.

They usually have narrow shoulders and wider hips and tend to have a bit shorter limbs compared to the other two body types.

Women with this body type will store most of their fat in their hips, thighs, lower abdomen- instead of distributing it evenly, which is why this body type is often referred to as ”pear-shaped”.

Endomorphic women gain both muscle and fat very easily and it can be quite challenging for some to achieve a lean body through diet alone.

Endomorphs have strong muscles (especially in their lower body) and losing body fat for the endomorph girls will probably take a bit longer compared to the other body types (mesomorph & ectomorph).

How Do You Know If You Are An Endomorph Girl?

This is pretty simple as I have created a free body type quiz which will tell you which body type you are in 2 minutes.

If you confirm you are an endomorph, keep reading to find more details about your perfect diet and exercise regime. :)

Who Are Some Famous Endomorph Women?

celebrity endomorphs

Before jumping to diet and nutrition for endomorph girls, let’s get some proper inspiration from a few gorgeous endomorph celebrities: Rihanna, Scarlett Johanson, Salma Hayek, Jennifer Lopez, Beyonce, Sofia Vergara (to name a few).

And these women are perfect examples of endomorphs proud of their curves.

I mean you share your body type with Rihanna and Queen B! Own it! :)

Now, let’s have a closer look into what you should be eating as a female endomorph to get lean and what would be the ideal workout plan for your body type.

The Best Diet For an Endomorph Girl

Girls with endomorphic/ pear-shaped bodies are more sensitive to calorie consumption than ectomorphs and mesomorphs for example.

Endomorphs must carefully watch their food intake to ensure they don’t consume more calories than they burn.

You should be in a slight calorie deficit, but not too much as you will be working out intensely and need to fuel your body for your workouts.

To work out how many calories you should be eating, read my blog post here, or use a calculator below. It will help you determine your daily calorie intake.


What Should Female Endomorphs Eat Exactly?

endomorph female diet should be high fat and protein and very low carb

The best way to drop body fat is to focus on protein and fats- they are your best friends!

Make sure you’re eating a whole-foods healthy diet that is high in protein and fats and low on carbs.

Good sources of protein include:

  • fish
  • lean meat
  • eggs
  • beans
  • protein powder
  • yogurt

Good sources of healthy fats include:

  • avocado
  • nuts
  • seeds
  • nut butter
  • olives
  • olive oil
  • coconut oil
  • macadamia oil

Should Endomorphs Eat a High-Carb Diet?

Unfortunately, carbs are NOT your friend.

Your body type typically has a slower metabolism and cannot get away with a high carb diet or too many naughty treats so you must be disciplined.

You still need to eat carbs as they are absolutely essential for your body to function.

But, make sure you’re sticking to a low carb diet and are avoiding processed foods as much as possible.

Good sources of carbs include:

  • green vegetables (broccoli, kale, asparagus, romaine lettuce)
  • sweet potato
  • brown rice
  • oats
  • berries
  • legumes

But, try to make sure your main source of carbs is vegetables.

I would even limit fruit intake (maybe just focus on berries as they are the fruit with the lowest amount of carbs).

The timing of your carb intake is also very important. Ensure that you focus on eating carbs within one-hour post-workout.

Post-workout, your body needs carbs to replenish your body, NOT store fat.

This is the absolute best time to consume carbs, whether it be morning or evening.

How Many Carbs Should an Endomorph Eat?

Because your body does better on a low carbohydrate diet, I would suggest the following macronutrient breakdown:

  • 20-25% carbohydrates
  • 45-50% fats
  • 30% protein
best diet tips for endomorphic girls

This is quite low in carbohydrates, so it is important to make sure that you are eating carbs that are high in fiber (such as vegetables).

The daily fiber requirements are 15g fiber per 1000 calories.

So, if for example, you eat 1500 calories per day, you should be eating a minimum of 22.5g fiber.

Fiber makes a HUGE difference as to how full you feel (and, of course, your bowel movements) so it should be factored in!

I also have a FREE 7 Day Slim Legs Meal Plan that you’ll find helpful for kick-starting your journey to getting lean!

The Best Exercises For Endomorph Girls

If your goal is to get lean & toned, your number one goal should be fat loss, but if without gaining too much muscle in the process.

Endomorph women find it harder to lose fat, but they can also bulk up easily which can lead to feeling like you just got ”bigger” after you started working out.

weekly workout plan for endomorph girls to get lean

Example of a workout plan for Endomorphs:

  • Resistance training 3 times per week. K
    Keep your resistance sessions low weight (or body type only) and high rep. Here is an example of a full-body lighter resistance training session that you can do.
  • At least 20 minutes of power walking after every resistance training session (to burn more fat)
  • 2-3 days of high-intensity cardio only (preferably running)
  • Power walking at least 5 days per week (for at least 45 minutes each)
  • One rest (or active) recovery day

Related post: How To Lift Weights Without Getting Bulky

Should endomorphic females lift heavy weights?

You should be careful with lifting heavy weights as you can bulk up very easily.

Again, if your goal is to get lean and drop body fat, this might not be ideal for you.

If your goal is to bulk up and gain muscle, then, by all means, go for it!

Otherwise, I recommend sticking to the lighter resistance training sessions using resistance bands and light weights OR bodyweight only workouts.

For some more ideas, check out my free Lean Legs program workouts.

All of the workouts featured on my blog and Instagram are designed to get you lean, without any fear of bulking up, so I can wholeheartedly recommend that you check them out.

Endomorph Cardio Plan For Getting Lean

best cardio for your body type is definitely walking

When it comes to the best cardio for endomorphs, I strongly recommend doing a lot of walking!

Walking is great for endomorphs as it:

  • Helps reduce fat on your legs
  • Burns calories (more than you think!)
  • Won’t bulk you up

Try to do as much power walking as you can; as I mentioned above, at least 5 times per week for 45 minutes per walk.

Also, I’ve written a very detailed blog post on why you should most definitely incorporate walking into your workout routine if you want to slim down your legs.

Is Running Good For Endomorphs?

You should combine low-intensity cardio (walking) with at least 2-3 days of moderate-high intensity cardio only.

Running at a steady pace and on a flat surface will work best for your body type and will help you achieve fat loss in your lower body and slim down your legs.

For the best results, I suggest you give fasted cardio a try.

Some endomorph women (especially if you are shorter) can get bigger legs from running because running, of course, builds some muscle.

If you know this is the case for you or if you are shorter, it might be best to avoid running and stick to power walking instead.

running for an endomorph female may not be the best cardio

How Many Rest Days Per Week Should Endomorphs Take?

You should have at least one rest day.

Rest is very important to help your body recover and prevent injury. If this program is too much, start out with a less intense program and work your way up.

Don’t get discouraged if you don’t see immediate results. It will take you longer to see a difference, but you just need to persist!

Your legs will probably be the last place that you see any weight loss (this is normal for most females), so if you’re seeing fat loss in your upper body and stomach, then keep going!

That means you’re on the right track to getting rid of that stubborn fat on your legs!

Everyone is different, but it may take up to 8 weeks to see any noticeable difference.

So, my lovelies, there you have it – how to get lean legs – endomorph female tips. Try it out and let me know if you liked it!

The Best Way to Slim Down Your Legs as An Endomorph Girl

If you really want to slim down your legs and transform your whole body from bulky to lean and toned, you should check out my 3 Steps to Lean Legs Program!

My program has 3 different versions, one for each body type. That way, you can be sure you’ll get the best possible results. 

It combines cardio with resistance training and it has a complete 8-week meal plan tailored to an endomorph female. :)

Also, the resistance training part of my program now has FULL-LENGTH videos that you can follow from warm-up to cool down.

Just look at some of my gorgeous endomorph Lean Legs girls’ results!

endomorph female before and after results
endomorph girl before and after body photo results

To find out more about my 3 Steps to Lean Legs Program click the link below:


To find out more about my FULL-LENGTH VIDEOS, follow this link: 



Rachael xx

Picture of Rachael

Rachael is an Australian born certified personal trainer and nutritionist who holds a Bachelor degree in Science.

After struggling for years to find an exercise and diet program that is tailored to women striving for lean and toned body with no bulk she designed her Lean Legs Program. This program is tailored to each body type and focused on helping women get toned but feminine bodies, without getting bulky.

Her mission is to empower women and help them stay in shape in a healthy and balanced way.

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290 comments on “Female Endomorph Body Type: Best Diet & Workout Routine For Getting Lean”

    sanjana says:

    im 75kg and 160cm i wanna loose weight but i keep loosing confidence after working out fr a month i stop.i wanna get to atleast 65.

      Ana - Lean Legs Support says:

      Hey lovely,

      Thanks for reaching out! :)

      It is far from impossible to achieve your goal, hun! :)

      I will gladly help you and share the necessary information that will help, but in order to do so it would be better if you’d contact info@rachaelattard.com so we can chat about it.
      It’s just that it’s way easier to do it in an email thread than in comments. :) xx


    yamini says:

    Hi.Due to quarantine I am not able to go outside for walking. So I wanna ask you that will I get same results if I do walking in my house or on the roof terrace 5 times per week?

      Ana - Lean Legs Support says:

      Hi lovely <3

      Walking long distance is more effective, so if you are in quarantine or the weather has been terrible the entire day and you can’t get out, you can temporarily substitute it for these two in-door cardio videos:



      Keep in mind that it’s not as effective as walking outside is but it will be way better to practice these than skip your daily cardio routine. <3 xx


    Mona says:

    I’m a meso endomorph and I want to slim down my thighs and get some abs. Will a 10 min barre workout everyday be okay? Or should I add rest days or more workout? My thighs are at 58cm and I want to make them at least 40 or 50cm. I have some belly fat too..will that workout help?Or should I get a new plan?

      Sandra - Lean Legs Support says:

      Hi lovely,

      Thanks for reaching out! :)

      Barre classes can be great, but it depends on the teacher and the style of barre they do. Rachael has 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.

      If you want slim legs, you should do power walking at least 5 times a week, and try to aim for at least 10 000 steps a day. Power walking is great cardio and if you combine it with a healthy diet it will help you not just slim your legs but lose body fat overall :)

      Getting rid of belly fat is almost 100% related to your diet. The only way to get rid of this fat is to lose overall body fat which is done through consuming fewer calories than your body uses (eating at a calorie deficit). Please read the next posts if you want to learn more :)



      Let me know if I can help you with anything else :)


    Darcy says:

    hi i have an endomorph body (20 years old | 165.1 cm | 127 lb | 26% body fat) and i’m trying to tone and slim down my entire body. i want to look like a victoria secret model and i started eating and portioning the foods an angel would eat from breakfast to dinner. i work out lightly because i am a full time student with a part time job. i try to find time when i can and i would like more tips on slimming down and toning by body without gaining more muscle. my target is my hips, thighs and torso (if that helps at all) thank you!!! :))

      Sandra - Lean Legs Support says:

      Hey lovely,

      Thanks for reaching out :)

      Endomorphs get the best results if they follow a whole-food healthy diet that is high in protein and fats and low on carbs. That being said, you shouldn’t avoid carbs completely as your body needs them to function properly. You will lose weight as long as you eat fewer calories than you spend (being at a calorie deficit), so I suggest you calculate your ideal calorie intake and subtract 200-300 calories to stay at a calorie deficit, and that way you will know how much to eat: https://www.rachaelattard.com/how-to-calculate-your-daily-calorie-intake/

      As for exercising, you should walk on a flat surface at least 5 times a day and do some resistance training to tone your body :)

      I suggest you read this Rachael’s post on endomorphs because you will find more tips for slimming down: https://www.rachaelattard.com/how-to-get-skinny-legs-endomorph-nutrition-workout-guidelines/


    Tamara says:

    Hi Jennifer I found out I’m a endomorph body type and it makes so much sense. I have dieted and excersised for a long period of my life with no change. I started buying healthier foods for endomorphs and watching carbs. I drink one coffee with cream and sugar from Dunkin’ Donuts and I have protein shakes and I take supplements that are Recommended for me. I’m trying to figure out if weights are bad or good and what specific Exercises I should do. Also I’m on the heavier size at 250 where I have a belly and thicker legs and thighs as well as fat in the wrong places for me. I need some advice. Thank you

      Ana - Lean Legs Support says:

      Hey lovely,

      Weights are a definite no-no for endomorphs, and generally if you’d like to slim down and tone your body.

      It would be best if you’d follow a healthy diet, with a slight (200 – 500) calorie deficit, and do some resistance training along with daily cardio included. :)

      If you wish to get more advice or have any other questions feel free to contact info@rachaelattard.com and we’ll gladly help! :) xx


    Keisha says:

    Hi!I’m just a 15 year old girl but i’m an endomorph and i weighted 60 kg but my height is 162.I’m disappointed about having a very fat legs especially on the calves part and at my age i just wish i could have a lean legs.My upper body is okay for me but the lower part is such a disaster though i have a very big round butt but my calves are worse

      Ana - Lean Legs Support says:

      Hi lovely,
      Thank you for reaching out! :)

      ​Since you are 15 years old, your body is still going through a lot of transformations so ​if you want to lose weight, it’s best you talk to your parents so they can get you an appointment with a specialist.
      A nutritionist can advise you on your nutrition and workouts so that you can achieve the results you wish in a healthy way that suits your age.
      Wishing you the best of luck! xx


    Winta says:

    Now for me I weight 65kg but most of my weight is on my hips and thighs but my legs are slim so what should I do like for workout? For my meal I stopped sugar is that good?

      Sanja - Lean Legs Support says:

      Hi lovely,

      thanks for reaching out! <3

      For endomorphs Rachael recommends the following:
      Resistance training 3 times per week
      At least 20 minutes of power walking after every resistance training session
      2-3 days of high-intensity cardio only
      Power walking at least 5 days per week (for at least 45 minutes each)
      One rest (or active) recovery day

      As for diet, aim to eat a healthy diet on a slight calorie deficit (200-300 calories). Rachael wrote an awesome guideline for endomorphs that you can find here.

      I hope this helps, please let me know if you have any questions! xx


    Danielle Linder says:

    Thanks for this info! Question for you… I am a mesomorph/endomorph body type. Correct me if I’m wrong, but the only way that anyone can build muscle (or become “bulkier”/more muscular) is by being in a caloric surplus. If you’re lifting heavy weights but have your diet in check (i.e., eating at a caloric deficit, if you want to be losing fat), then lifting — bodyweight or with added resistance of any kind — should only help define your muscles more (as some like to call “tone”). I’d love to hear your thoughts on this, as from everything I’ve read the only way one can build/grow muscle is if they are actually feeding them, and that would be from eating in a surplus. Thanks so much! :)

      Ana - Lean Legs Support says:

      Hey lovely,

      From Rachael’s experience, she concluded that lifting weights does grow your muscle no matter what you eat.
      She doesn’t recommend lifting in her Program because all of her workouts are focused on leaning out and toning one’s body, so adding wights into the mix would be confusing to your body and cause bulking up in most of the cases.
      You can read more about her experience in this blogpost.


    Bratati Das says:

    I walk 6000-10000steps a day.. It has reduced my thigh fat but my calves grows bulkier 😢😢

      Ana - Lean Legs Support says:

      Hey lovely,

      Don’t stress out! There must be a reason for this. :)

      You are supposed to be walking on a flat surface.
      If there are any inclines or downhills it may affect your muscle growth.
      Are you doing anything else besides walking fitness-wise? :)


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