How do you get skinny legs without gaining muscle? You want to have sexy, slim, and toned legs to wear those skirts, those shorts that are so fashionable.

Unfortunately, you don’t have those dream legs, and on the contrary, they are thick and full of volume.

 Don’t worry; even if it’s a bit difficult, you’ll make it with discipline and perseverance. Read this article to answer the question, “how do you get skinny legs without gaining muscle?” and you will learn how to lose weight on your legs. 

We advise you to do some tricks and get them toned. We will also show you what foods you should eat to get those beautiful legs, apart from the exercises you have to practice to tone the legs.

You may be interested in “The 22 celebrities with sexy legs that we all love.

How do you get skinny legs without gaining muscle?

how to get skinny legs without muscle

The food you must eat to get slimmer legs.

Decrease your salt intake

Low salt consumption: the amount they ingest decreases. The high use leads to fluid retention and increases the thickness of the legs. 

There is a high salt content in pre-cooked foods, and that is why we must eliminate them.

 The ideal is to consume it as little as possible and, if necessary, use Himalayan salt, which is not so refined. (Trusted sources 1*2*.)

Eat Whole Grain Carbohydrates 

Substitute simple carbohydrates for whole foods and increase your protein intake. At night, eat only protein and some fruit. ( 3*4*.)

Avoid sweets

It avoids the consumption of chocolates, desserts, pastries, cakes because they accumulate in the body in the form of fat located in the thighs. ( 5*6*)

Drink between one and one and a half liters of water a day 

Consume more water between 1 1/2 and 2 liters of water. The thighs are an area of the body that accumulates fat and retains fluid. ( 7*8*)

Eat fruits and vegetables.

It increases the intake of vegetable and fruit juices to slim the thighs as they are a natural laxative that releases the stored fat. Eat at least three pieces of fruit daily and plenty of vegetables. ( 9*10*)

Include protein in your diet.

Eating protein helps you maintain muscle mass while dieting, essential for maintaining a healthy metabolism. Aim to eat at least 1 gram of protein per kilogram of body weight each day. ( 11*)

Find out how many calories you need each day.

If you want to know how to get skinny legs without gaining muscle, you need to start by understanding how many calories you should eat each day. You can use our online calculator to determine how many you need or speak with a dietitian. ( 12*)

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Reduce your body fat percentage.

If you want to know how to get skinny legs without gaining muscle, you need to reduce your body fat percentage. As you know, losing weight in a particular zone is impossible. You need to lose fat in the entire body. ( 13*)

Do aerobic exercise.

Aerobic exercise helps you burn calories and lose weight all over your body, including your thighs. Try to do at least 30 minutes of aerobic exercise most days of the week. ( 14*)

Do strength training.

If you do strength training with a high repetition range, you will not increase your leg muscle mass. So, you want to lose weight, and you need to do strength training with large muscle groups, such as squats and deadlifts. ( 15*)

Be patient.

Weight loss and getting the shape you want takes time and patience. It doesn’t happen overnight, so you need to stay committed and be patient to get skinny legs without gaining muscle.

So you know how do you get skinny legs without gaining muscle? Follow these tips, and you will see the difference in no time!

You may be interested in “How to get slimmer legs, secrets to getting long and beautiful legs.”

 Leg exercises to get skinny legs. 

 Fitness workouts, weights, and sports will help you reduce your legs’ remaining centimeters faster. If you want and train hard, you can even get a fitness body.

First, warm up with gentle jogging for 8 minutes to raise your body temperature.


squats, how to get skinny legs

Do a weekly squatting routine, where you start lightly and build up over time. For example, do a workout of 50 squats.

In the first week, do it without weight and then put a weighted bar in, always resting the muscles. Start with 15 squats three or four times a week, and work your way up to 50 a day.

 The squat is perhaps one of the best exercises to lower and tone the legs since it works the upper part of the legs.

 You can do the squats at home with jumping jacks to make them more intense. 

Don’t forget the calves. Work the calf muscles, soles, and other calf muscles with specific exercises such as heel lift.

To perform squats, you have to

  • Rest the barbell on your trapezius (upper back), puff up your chest, and turn your legs outward about 40 degrees).
  • Take a deep breath and pull in the shoulder blades while tightening your stomach.
  • Bend your knees until your thighs are at a 90-degree angle to the floor.



It is a fat-burning exercise that helps tone the legs. It starts with three sets, and as the days go by, you can increase it to 5. 

  • To perform lunges ping forward with your right leg, bend both knees to a 90-degree angle.
  • Keep your back straight and chest up, and don’t let your front knee go over your toes.
  • çPush off your right heel to return to the starting position, and repeat on the other side.


step ups for slim legs, hips and glutes

We can do this exercise in the comfort of your home by resting one leg on the bench or step of the staircase and then climbing the upper body and bending the knee.

  • To do the step-up exercise, you have to rest one foot on the chair.
  • At the same time, raise your body and stretch the other leg backward.
  • Contracting the gluteus maximus, alternate with the opposite leg. This exercise gives you strength and tone in your legs and buttocks.
  • Do three sets of 25 repetitions.

Sumo walking squats

The sumo walking squat is a complete exercise that you can do anywhere, without any apparatus. It targets your inner and outer thighs, as well as your glutes, for completely toned-lean legs.

  • Stand upright with your toes slightly pointed outwards, like a sumo wrestler.
  • Keep your hands together in front of your chest.
  • Bend your knees and lower your body to the ground by keeping your back straight.
  • Bring your left leg in one step, so it touches down next to your right leg.

You may be interested in “The best legs and glutes workout routine for women at the gym.

Activities to get slimmer legs


With swimming, we move all the body if we use the legs as fins exercising more the muscles, and thus, they are strengthened and molded.


Walking fast is a cardiovascular exercise that helps us eliminate fat. Do it every day for 30 minutes.


We tone our legs just by dancing as we exercise all the muscles. But, of course, the ideal is the Latin dance.


Practice cycling, triathlon, deflection, jump rope for slim and resistant legs. 

Tricks to get skinny legs

  • Ride your bicycle for 30 minutes a day to tone your legs. Try to keep your back straight.
  • Walk 40 minutes a day at a good pace. It is the best aerobic exercise.
  • Lower your daily intake by 500 calories to lose 1 kg of weight in a week.
  • Don’t use heavy loads when you workout. Be careful when you exercise on machines or with weights because if you add a lot of weight, you will increase the muscle mass of your legs.
  • To burn fat faster, use supplements like L-carnitine, one of the most widely used fat reducers.
  • Do aerobics. Perform activities that make you sweat like cardiovascular ones three times a week: walking, running, spinning, cycling, etc.
  • Creams: use creams that help treat cellulite and tone your legs, containing natural ingredients such as Guarana. You have to apply these creams with massages.
  • Cold shower: After bathing, use cold water on your legs. That will help tone them and activate blood circulation.
  • Lymphatic drainage: you must attend a clinic to perform this. That consists of manual pressure on the thighs to stimulate the lymph.
  • Diet: although there is no miracle food to lose weight, a balanced and healthy diet is the key. 
  • Eliminate salt and fat to reduce leg volume, add ginger and green tea to your diet, and drink plenty of water. It should be taken on an empty stomach and never mixed with food.
  • Drink skim milk instead of whole milk.
  • Eat lean meats, chicken, fish: steam or grill.


how to get skinny legs without muscle

 How do you get skinny legs? Don’t forget that consistency and discipline are the results you want.

 It is not enough to spend hours exercising to help you lose the weight of your legs if a proper diet does not accompany them.

DISCLAIMER: does not provide medical advice, examination, or diagnosis.

Medically reviewed and approved by Nataniel Josue M D.