To Get Thicker Thighs & a Smaller Waist…

how to get thicker thighs and smaller waist

Thicker Thigh Workout A

Click on photos to see how to do exercise

5 Tips To Get Thicker Thighs With Workout A…

1. Make sure you use enough weight.

2. Keep a weight training log

3. Pre-exhaust

4. More is not better

5. Make sure you use this diet

Thicker Thigh Workout B

how to do hill sprints for sexier legs

1. The Warm-up

2. The Workout

3. What if you don't have hills?

4. Getting faster results with Workout B

5-Step Diet For Thicker Thighs & Smaller Waist

1. Eat anything you want as long as you…

2. Eat whenever you want

See the nowloss diet to see why it doesn't matter what or when you eat but it's going to take at least 2 meals (at any time of the day) to get the 1200-to-2000 calories you need for thicker thighs.

3. You may need supplements

You'll need about 100-to-250 grams of protein daily to build thicker thighs & you can get your protein from…

4. Drink at least 1 liter of water per day.

5. Keep a food journal

Use a food journal so you can adjust the amount of calories & protein you're eating if you're not satisfied with the results you're getting but if you're not getting results then more than likely…

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

Before you start this plan…

Optional Workout For a Smaller Waist

(You don't have to do this but you'll get a smaller waist much quicker)

Do one of fat loss workouts below for 20-to-40 minutes 3-to-4 days a week 1-to-2 times per day…

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1-30 of 397 Comments

Thanks for the fast reply adrian
I increased the weight to 15 kilos, but could only do 4 sets of 6 reps, is that okay since i reached before 10 sets of 12 reps at 12.5 kilos ? Am i in the right track or shall i change/increase something? Please help

April 18, 2015

Adrian Bryant

you're on the right track but keep increasing the weight or reps and stay in the 6-12 rep range

April 19, 2015


Hi Adrian
I started with 8 reps of 4 sets, I reached 12 reps of 10 sets of workout A with a 12.5 kilos, so if i raised the weight lets say to 15 kilos what would be my new training schedule? Shall i start all over from 8 reps and 4 sets with the new weight?

April 10, 2015

Adrian Bryant

when doing the 12 reps could you honestly do up to 15-20 if you wanted to?

April 10, 2015


Hey Adrian. Help me out. I'm 5'5 150 pounds. Weight is in midsection and upper body but no curves in lower body. I'm trying to gain curves in lower body and thicking my skinny legs and slim up my upper body with a tiny waist at the same time

March 30, 2015


Hey Adrian,
If I am ever to gain weight it only seems to go to my belly, never my butt or legs and if I ever lose weight it generally only comes off my legs. Im looking to gain weight/muscle on my legs and butt but to maintain a toned mid section. Could you recommend anything for me? I dream to change my apple shaped body to an hourglass or pear shaped body.

February 06, 2015

Adrian Bryant

following the plan on this page will help you gain weight in legs and lose from belly

February 06, 2015


After a heavy leg/glute workout where I do, Squats, Deadlifts, Hip Thrust and Lunges would you suggest some interval training like Sprints/CrossTrainer HIIT/Plyometrics then or on another day

January 27, 2015

Adrian Bryant

are you doing intervals to burn fat? if so then in your case do an upper body interval like this one

January 28, 2015


Good day! Just wondering if you are familiar with vegan diets. I would like to achieve this goal of gaining some of muscle back since I've changed my diet to vegan. Also wondering would I have to perform this workout regimen even more Because of the vegan diet?

January 18, 2015

Adrian Bryant

perform it the same and it will work as long as you eat the right amount of calories and protein

January 18, 2015


Hey, I have an issue I am okay with my thigh and butt size however I experienced thigh rubbing the past summer and hate it. How Can I lose a little fat in my thighs and to tone them. Help me please. Plus I have a little back fat I want it gone.

January 13, 2015

Adrian Bryant

what is your weight and height

January 14, 2015


170 5'6

January 14, 2015

Adrian Bryant

weight loss is your answer souse this workout and this diet

January 15, 2015


I am really trying to lose my stomach, what do you suggest?

January 13, 2015


Hi Adrian!

I'm 1.75 m tall and I weigh 58 kilos. I want to build my entire lower body - butt, thighs and calves, i have really small calves. Also, I have bad knees, they hurt each time I try to do squats. What exercises should I combine to get a good workout for these 3 groups of muscles and build muscle fast?


December 25, 2014

Adrian Bryant

do the workout on this page along with this workout

December 25, 2014


Hey Adrian,

Quick question: when you eat is it better to workout right away or workout just the thighs before I eat if I only want to gain weight in my thighs?

December 04, 2014

Adrian Bryant

doesn't matter when. what matters is if you're getting enough protein (along with carbs) in your diet overall to build up thighs

December 04, 2014

what is the name of the girl in the first picture,

November 20, 2014


Hello Adrian. I am in my mid 40's, have always had a slim build but (was mostly muscle)But In the past few years, I have lost a lot of muscle tone, especially in my butt & thighs. My question is, can I really change the size of my butt, with a protrusion of about 3 to 4 inches overall? I have considered butt implants but am afraid to go that route. That is the 'look' I want to achieve. Can you tell me if it's truly attainable with weight lifting and diet alone? Thanks!

November 05, 2014


Hey Adrian
I noticed that when I do the elevated lunges that I do not feel it in my hamstrings as I do in my quads. Is that the goal with this exercise? Could I incorporate stiff leg deadlifts into this to help build quads?

November 02, 2014

Adrian Bryant

mainly you should feel it in your quads and butt but your hamstrings are involved in the exercise and NO... stiff legged deads target hamstrings and not quads

November 03, 2014


Hi adrian, i do cardio 5 days a week including squats , lunges ets. will that effect the result of getting a thicker thigh one day routin? If yes please inform me of the right way to do my daily cardio and thanks in advanced

October 31, 2014

Adrian Bryant

it depends on your fitness level but i would gradually add more cardio to your workout to see how much the extra cardio holds you back or not

October 31, 2014


Hi adrian
I started of 4 sets of 8 reps with 12.5 kilos, i reached to 10 sets of 12 reps, what shall i change now i'll be increasing the weight to 15 but should i start off 4 sets 8 reps or do more sets or reps?

April 11, 2015

Adrian Bryant

which exercises are you doing?

April 12, 2015 en Espanol
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