This is a lower body workout that won’t add bulk :)

This lower body workout requires very little equipment, just a yoga mat for comfort and gliding discs. And if you don’t have gliding discs, you can use paper plates or small towels :)



  • Do each exercise for 45-60 seconds, without rest.
  • Do all the workouts on one leg first, then repeat on the other.
  • Complete 2-3 rounds.


These first two exercises will help you tone your inner thighs!

lower body workout
lower body workout

This one is great for your booty!

straight leg donkey kicks for butt

The next two will really work your legs and butt :)

gliders for legs and booty
glider pulses for legs and booty

This last one will burn but it will tone your butt and legs without adding bulkiness to your thighs!

single leg glute bridge for toned butt and legs

If you liked this workout, follow me on Instagram (I publish new workouts on Sundays) or click here :)


This is my favourite type of resistance training! I love doing bodyweight training since I find it gives me a more lean look.

I used to do weights but since I’m a mesomorph body type (which means I can build muscles quite easily), weights tend to bulk me up, especially my lower body.

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And I have to say, most complaints I hear from women are about their legs. Lots of women tell me that they train very hard to toned and lean but end up building too much muscle in the leg area.

That’s because different body types build muscle differently and 2 out of 3 body types will bulk up easily. That’s why I prefer to do bodyweight workouts.

And those are the workouts I recommend if you want to get tone up without getting bulky :)

If you are not sure about 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 :)

I should also mention my 3 Steps to Lean Legs Program which I designed to help you get gorgeous slim and toned legs :)

There are 3 different versions fo my program, one for each body type. I designed three versions so you guys can be sure you’re going to get the best possible reuslts :)

To find out more about my program, click the link below :)

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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.

4 Responses

  1. I have a question. When you do the Gliders is it normal that your bent knee is feeling the burn?

    1. Hi lovely,

      You shouldn’t feel any pain when using gliding discs. Rachael recommends stretching prior to any workout :) You can read more about stretching here

      I hope this helps!


    1. Hi lovely,

      Thanks for letting us know! It was a small glitch but it should be fixed now! Enjoy the workout video! xx


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