How To Get Skinny Legs Series: Top 3 Mistakes You’re Making

how to get skinny legs

I hope you’ve been enjoying my how to get skinny legs blog series. I have given you the foundations of nutrition and exercise to help you achieve lean and toned legs. Now I’m going to provide you with some information about common mistakes that you might be making.


will my legs get bigger before they get smaller?

Through my experience and that of others, I have learned that heavy squats don’t work for most body types. It results in overly muscular legs (but does amazing things for the rest of your body!). While squatting is still good for you and can really help tone up your legs, I would avoid squatting heavy (I’m sure most personal trainer’s are hating me right now). 


There is a common misconception that if you do exercises to target your inner thighs, your inner thighs will get smaller. This comes from the idea that you can spot reduce fat from specific areas of your body. This is not really true, except for doing cardio (particularly running and walking) to reduce body fat on your legs (read more here).

In fact, by doing exercises to target your inner thighs you are actually making the muscle bigger, which may make your inner thighs look bigger. To reduce the size of your thighs you need to do cardio to reduce the fat (plus eat healthy)!


Yes in order to lose weight you need to be in a calorie deficit, which means eating less food than your body needs. BUT many people underestimate the amount of food they need and severely restrict their calorie intake.

I know I have mentioned this time and time again, but not eating enough food slows down your metabolism and causes your body to go into “starvation” mode. This means that when you do eat more food or have a naughty meal, your body will store it as fat.

If you starve yourself for a long period of time (more than 6 months eating less than 1200 calories), you will do long term damage to your metabolism.

The other bad side effect that can be caused by severely cutting calories is binge eating. Binge eating will DEFINITELY cause you to gain weight and causes inflammation within the body.

So please please don’t do any crash diets or juice cleanses or try to starve yourself, as I PROMISE it will backfire in the long run!

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.

30 comments on “How To Get Skinny Legs Series: Top 3 Mistakes You’re Making”

    Merida says:

    Hi , I am a 14 year old girl and am not fat or skinny , I’m in the middle , I have been doing 3 mini workouts a day that each last 4 minutes or less , each targets a different part of my body (abs,arms,legs,butt) and usually after I do a lot of stretching and get closer to the splits . I’ve seen myself getting more flexible every day , I still eat normally without snacks which I don’t have anyway and I drink plenty of water . I’ve noticed a bit of muscle around my knees but still have fat and I’m wondering how long the fat will be there, if the splits helps you to lose weight and whether I am doing the right thing or not .

      Tijana - Lean Legs Support says:

      Hi lovely,

      Since you are just 14 years old, your body is still going through a lot of transformations – it’s best you ask for exercising and nutrition recommendation from a doctor or a nutritionist who would know exactly what your developing body needs. So I advise you to talk to your parents so that they can make an appointment for you. :)

      Wishing you all the best! xx

    Asal says:

    Hi rachael
    Im ballet dancer so i have to work with pointe shoes constantly. I don’t have those muscular legs but few stored fat around my thighs ,i want them to get leaner and toned so would you think walking and resistance workouts would help me?

      Tijana - Lean Legs Support says:

      Hi lovely,

      Yes, definitely! Go for a 45/60-minute walk 5-6 times a week and do bodyweight resistance exercises 2-3 times a week (you can register to Rachael’s platform for free to access the free video course (Train like a model) – you can register here) and with healthy nutrition, you will definitely see results!


    Nad N says:

    Hello Rachael,

    May i know if your program suitable for skinny fat whose goal is to reduce belly fat ?

    Thank you.

      Tijana - Lean Legs Support says:

      Hi lovely,

      Thank you for reaching out! :)

      Rachael’s Program is a full-body program that will help you slim down your legs and upper body, lose belly fat and tone your whole body without adding any unwanted bulkiness. :)

      During the 8 weeks of the Program, there will be a lot of cardio, which is highly recommended for the ‘skinny fat’ body type, and it also comes with 2 meal plans with recipe ebooks (vegan and regular one – so Rachael’s got your nutrition covered as well), and resistance training with short demonstration videos (there’s no weight lifting). Also, I would recommend you do our free body type quiz, just so you can confirm your body type.

      Let me know if I can help you with anything else! xx


    Jenny says:

    Hello I’m a teen ballet dancer and I’ve noticed that my legs have really have started gaining a lot of muscle after puberty will your program still work to give me skinny legs even if I’m still in ballet I was thinking of quitting and doing ganother sport if ballet is going to keep my legs muscular is there any oher sports that would be good for me? Oh and by the way in my family everyone also has a tendency to put on a lot of leg muscle especially in the calf’s and we have sort of a wider(not fat or “big boned”) bone structure will your program still help considering that?

      Marina - Lean Legs Support says:

      Hi lovely,

      Thanks for reaching out!

      Since you are still a teenager (you’re still growing and developing), I wouldn’t advise our Program – it just hasn’t been tailored for girls who are so young. I also don’t want to discourage you from doing ballet if that’s something you genuinely enjoy! :)

      But yeah, ballet is obviously pretty leg focused so if you gain muscle easily, it will most likely affect you.

      If I were to recommend another sport, I would recommend swimming – it’s a great cardio workout :)


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