To Get Thicker Thighs & a Smaller Waist…

how to get thicker thighs and smaller waist

Do this workout & diet

Thicker Thigh Workout

Thicker Thigh Exercises
Click Pics for Exercise Tips

Important Tips For Thicker Thighs

Keep a training log to know how much more you need to do to get thicker thighs each workout you do.

Thicker Thigh Diet

Put in your height, weight, age & your activity level before starting this plan and then Click the button that says "Tell Me How To Get Thicker Thighs"

Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

Eat -to- grams of protein & -to- calories per day to get thicker thighs & a smaller waist

Eat Whatever You Want as long as…

  • -to- of the -to-calories you eat comes from the -to- grams of protein you eat each day. 1g of protein = 4 calories
  • The rest of the calories you eat can be from any combination of carbs, more fats and/or more protein but Eat more of these foods instead of these bad foods to limit hunger & massive cravings which will lead to more belly fat from eating too many calories.
  • Eat Whenever you want but you could use an intermittent fasting schedule to burn more belly fat to get a smaller waist faster.
  • Use this tool to see the exact amount of carbs, protein & fats you need in your diet.
  • Drink at least Ounces of water everyday.

Expect to get thicker thighs every 2-to-4 weeks

Smaller Waist Workout

Show All 37 Fat Loss Workouts

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Click to Comment

1-60 of 529 Comments

Hey Adrian, I'm around 135 lb and 5'4" I am "skinny fat" and I have a little bit of belly fat that I want to get rid of. I want to get thicker thighs, better butt, and toned arms. What plan is good for me?

May 21, 2018

Adrian Bryant

you're looking at it - LOL

May 22, 2018


Hey !! I am 27 yrs old & 5'3 , 175 lbs and trying to lose this extra 30 pounds of baby belly AND get my butt/thighs bigger (as they both have lost volume due to having 2 kids back to back) .... I got 1 month & a half before an upcoming pool party .. Please help !!!!!

May 09, 2018


Ok..I’m 5’9 175, my measurements are 38, 31, 43 and I wear a size 10..are these good measurements or should I work on getting them lower? I like being thick so I’m worried about going too small.....

May 02, 2018

Adrian Bryant

that's not up to me. dont let me or anyone tell you how you should look or what you need to look like to feel good

May 02, 2018


Hello, I'm 5"6 and 145 in weight I need to gain it back and fast. I need to plump face,butt,calves. Tighten up thighs, build up my arms. Please help

April 21, 2018


Can I use a max trainer to achieve the goal of getting bigger legs?

April 12, 2018

Adrian Bryant

not exactly but it all depends on what you mean by bigger legs?

April 13, 2018


Hi Adrian,
I am 5ft 1inch and 210 pounds. As you can imagine it is very noticable that I am over weight as I am short. I also have a joint problem called hypermobility so getting active can be very painful. Do you know of any exercises that can help me loose weight and gain muscle without causing harm to my joints? Many thanks.

March 15, 2018

Adrian Bryant

I dont but these options should help

March 15, 2018


Hi Adrian,

Thank you for this awesome read. I was wondering if you have a specific plan in mind for someone with my dilemma:

I naturally have a super fast metabolism and struggle to keep my body full. Im also tall so my weight sprrads out.At the moment I eat every hour smaller meals due to getting full fast. I try to keep up with the demands.

My goal is to keep my thin stomach but bulk up my legs. I'm afraid with all the eating I need for my legs my stomach will start to take it all in.

I've been working out 5 times a week with minimum 3 leg days. I realize I need more weight with smaller reps . But at the moment I'm having a hard time finding a plan focused on getting bigger with the type of metabolism I have.

Thanks for your time

March 13, 2018

Adrian Bryant

the diet and workout on this page is desinged to help you get bigger thighs while not gaining any belly fat

March 15, 2018


I am 28 years old, 5 feet tall and 102 pounds. I have trouble keeping weight on due to
1. Catching the bus to my job an hour away
2. Fast metabolism
3. Walking all day while at work because I have to be on my feet
4. Not having the opportunity to eat 3 meals a day

I want to gain in my thighs. I have no belly fat. I am between bony and slender. I cannot eat any dairy products (no cheese, yogurt, butter, etc). I cannot eat granola because my teeth have been breaking and I cannot have foods high in phytic acid. But I want to get larger. How do I do this? How can I slow down my metabolism? I feel so skeletal :'(

March 11, 2018

Adrian Bryant

to get bigger legs you need to follow the thigh workout on this page while getting the required protein as laid out in this plan

March 11, 2018


Hi I’m Mariana, I’m 16 turning 17 this summer, and I weigh 112. I have stomach fat that I want to lose but gain on my thighs. How many calories should I eat? It’s possible to get a flat stomach and bigger thighs at the same time right?

February 23, 2018

Adrian Bryant

yes, what you need to do all of that is laid out on this page.

February 24, 2018

Rikki Bryant

Hi Adrian, I’m 5’2,21 and 134 pounds. I like the thickness of my thighs and butt but want a slimmer waistline. How do I incorporate all this without losing my thighs and butt.

January 24, 2018

Adrian Bryant

the plan on this when followed will do that

January 26, 2018


Hello , my name is Laquaveya . I’m already small but I want to gain weight but keep my stomach flat and gain in my butt and thigh area . I’m 5’4 and weighs 118lbs. How can I achieve this goal?

January 21, 2018

Adrian Bryant

that's exactly what the plan on this page is designed to do

January 21, 2018


I'm 36, 5'11, and 238lbs. I want to loose weight and gain curves. I'm more rectangular shaped than anything. A lot of my fat accumulation is in my mid section and back. Which plan is best to get some cubes and loose this fat?

December 28, 2017


Hello Adrain how do I combine getting thicker thighs and a smaller waist routine together? In other words on which days due I alternate between the two workouts.

December 07, 2017

Adrian Bryant

the main thing is your calorie intake to lose fat and get a smaller waist so first of all... is your claore intake in tact

December 07, 2017


I only consume about 1,425 calories a day. Don’t know how to gain muscle and lose fat combined.

December 07, 2017

Adrian Bryant

and you can do that at that calorie level as long as you get the recommend amount of protein

December 08, 2017


Thank you

December 08, 2017


Hey, I'm 5'9, a few weeks away from age 17, I weigh 165 lbs. I count calories, (I'm eating 1,300-1700 per day). I workout with weights three times per week, about 2-3 runs per week, and I do yoga and bodyweight workouts 5 days per week. I've lost 4.7 inches on my waist in the past 6 weeks, 11 pounds. I used to be into bodybuilding but I had an injury and got out of shape. Do you have any tips as to keep hips dips away while losing fat, and gaining muscle? Also waist exercises? I'd like to lose another 20 pounds as I do have a small frame.

December 01, 2017

Adrian Bryant

hip dips?

December 02, 2017

Fatihah Zamri

Hello . I started to workout and diet since I was 16 because that day I have more to big thick thighs , curvy hips , big bubble butt and small waist . That day my weight is around 54kg and my height is 163cm . But when I starts to be more active until Do workout , go to the gym , my body was so light . I'm 17 now , I've lost some of it and now my weight is only 50kg and i need it back :((((

November 22, 2017

Mary Lou

Hi Adrian. My name is Mary, I’m 18 and I recently just lost a lot of weight. I was 170 pounds and now I’m 140 pounds. I’m 5’4” and I’ve always been a pretty big girl. Big chest, muffin top, big thighs, and butt too. When I lost the thirty pounds, I lost some inches off my butt and it bummed me out! I really want to follow this, my problem is that, truthfully, my weightloss wasn’t entirely intentional. My appetite decreased and it was NOT my choice. I just physically could not do it, I could not eat more. I’m trying to find my way back, but part of me is scared I can’t eat that many calories anymore. I struggle so badly to get a 1,000 calories a day. Will this work for me? I miss my curves a lot. Is there something I should try to change to help me ease back into eating more? What if I just gain all my weight back?

November 19, 2017

Adrian Bryant

are you able to get shake supplements?

November 19, 2017


Hi Adrian, I am around 5'4 171 pounds naturally have thick thighs I would like to gain muscle so that I could gain a butt and b more solid but I would also like to lose stomach fat and arm fat what workouts would help me lose fat in those areas but still get thicker in others?

September 25, 2017

Adrian Bryant

the plan on this page will get you all of that

September 25, 2017


Hi Adrian, are you sure jumping jacks don't involve my legs its because I need some cardio but I don't want my legs and butt smaller How many times per week ?

September 01, 2017

Adrian Bryant

your legs and butt will get smaller as you lose fat or weight all over your body. squats for example will maintain muscle size while losing fat

September 01, 2017


Thanks Adrian. Im from Costa Rica. im 21 years old my height 1,65 cm, my weight 60 kg, thigh left 60 cm right 60,3 , hip 96,5 cm, waist 65,30cm and my fat is about 29-31% . Actually i go to the gym 4 times per week, I do legs and butt twice , my only cardio its swim and i do it once a week so i need some extra cardio that don't involve my legs and butt! what can i do to help me lose love handles in order to have a curvy body? I personally like your jumping jacks routine can it help me and how many times per week ?

September 01, 2017


Adrian- I want to lose belly fat and gain thicker thighs. I've lost weight before but lost my legs and thighs. How do I regain thighs without going to the gym?

September 12, 2017

Adrian Bryant

you dont need a gym but you DO need to find a way to add resistance to the thicker thigh exercises on this page. for example you can wear a bookbag or weight vest while doing squats but even that can only take you so far

September 13, 2017


I'm 43 yrs old, 5'3", 170 lbs, couch potato, I've lost all muscle, have loose flabby fat and skin, but still curvy as in you can see where I used to have all the right curves in all the right places. Want to lose the fat and build thick thighs and butt again and lose around my stomach. Have no idea where to start physically. No access to a gym. I do have an ab bench and access to a Total Gym XLS. Can you help?

August 14, 2017


Im 6'1" weigh 221 and am 24. Ive already lost 75lbs after my 3rd baby. I like where my legs are but want to tone and shape my butt. I also want a flat stomach. Its fairly easy for me to loose weight but working out is new to me. I dont have access to a gym or weights either..

July 28, 2017


Hello I like doing hip thrust because it's simpler and it's working for me .I also want thicker thighs because squats is difficult for me to do.Is there another exercise that I can combine with hip thrust to get thicker thighs please recommend the best.I also walk for around 2hours everyday going to school.Can I still gain weight and how much calories would I need .I weigh 53 kg and am 5feet 2 inches.i also need to flatten my tummy without loosing overall.weight.please advice

July 28, 2017

Adrian Bryant

do you have access to a gym? the leg press

July 28, 2017


16 yr old couch potato, 5'6 and 125 pounds. skinny fat but i want a smaller waist and bigger hips. can you help me adrian?

July 23, 2017


Hey! I'm 25 years old, 5'1, 180 lbs. I've had three kids who are 2, 5, and 8. It's certainly time for me to get into shape! I carry all my fat in my upper body.. everything goes to my stomach and starts to show in my face. I used to have a nice shaped apple butt And nothing since I had kids hardly.
I'm wanting thick thighs, big booty, slimmer waist, flat stomach. What can I do to achieve this? I know I need to start with drinking a gallon of water a day I'm sure. I'm tired of being miserable though! Any helps is appreciated! Thank you!!!

July 21, 2017


hi adrian! im pretty overweight (5'7, 250 lbs) so i reeeally wanna lose fat all over, but still have thicker thighs and a nice butt. can you recommend anything for me? thanks!

July 12, 2017

Adrian Bryant

this plan

July 17, 2017

daniella benitez

Hi Adrian, im currently starting my weight loss journey. Iam 5'1 and the heaviest I've been is 160 which is quiet noticeable when your short. I was always very slim growing up but now i have extremely large boobs, alot of belly fat and slim legs and almost no butt. Safe to say all my fat goes to my upper body. In my fitness journey i want to even out my body growing a booty and thighs. Should i be scared of protein and what other advice can you give me?

July 08, 2017


Hi, Adrian!

I was wondering whether it was ok to alternate the exercises. I do legs/booty twice a week (Mon and Thurs). Is it ok to do squats for my thicker thigh exercise on Mondays and the leg press on Thursdays or should I stick with the same one every workout?

July 07, 2017

Adrian Bryant

you can but I think its best to stick to the same exericse for 2-4 weeks

July 09, 2017


Thank you so much!

July 18, 2017 en Espanol
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