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

More Tips

Back to Top

1-35 of 448 Comments

I am 17 years old and I am over weight. I am 5'6 1/2 and I weigh 205 pounds. My body type is a downward triangle were my upper body is bigger than my lower body. I wanna lose weight but at the same time tone my body but be twice as big in my lower body than my upper body.

March 20, 2017


I'm 16 , my doctor says I'm under weight and height for my age . I weigh at least 105 lbs my breast size is 34b . I'm trying to get thick I have no issue with the extra weight that will come with this. I been doing the butt lift challenge for 17 days so far. Are there any other exercises or something to help me gain weight.

March 17, 2017


I would like to keep my upper body slim and cut but I want to grow my thighs. How can I achieve this? Should I do light weights high reps for upper? And heavy for for legs? Please please advise.

March 15, 2017


How can I get a big butt, hips, and thighs while getting a flat stomach?

January 17, 2017


I'm 5 '4 165lbs. I want to keep my butt and thighs, but lose my stomach and tone up. I have very weak knees.

January 13, 2017

Nicole Walker

Hi Adrian, I'm 5'2 and weigh 134 now from 145 I have lost most of my belly fat from walking for 2hrs a day. My problem is I have lost a lot of weight in my thighs & my legs are very skinny. how many meals will I need to eat to see results & how much cardio should I do to not lose my thighs?

November 13, 2016

Adrian Bryant

its not how many meals but total calories so use this diet here

November 13, 2016

Nicole Walker

Thanks, that helped a lot. So how much cardio should I do to gain weight in my thighs but not lose it?

November 13, 2016

Adrian Bryant

you want to gain muscle in your thighs with the workout on this page basically by getting stronger with each thigh workout and make sure you eat at least your bodyweight (in pounds) x .6 in grams of protein to build thicker thighs

cardio will not build muscle in thighs but it will burn belly fat.


to lose fat you need to create a energy defiecit with diet and/or workout

to build muscle/thicker thighs you need to get stronger plus enough protein - see this

November 14, 2016


I don't have access to a leg press. I can't do hill sprints either and squats hurt my lower back. Is there any other way to get thicker thighs?

October 10, 2016

Adrian Bryant

do you have access to flights of stairs

October 11, 2016


Yes I do

October 11, 2016

Adrian Bryant

running up at least 5 flights or 5 floors of staris will help you get thicker thighs

October 12, 2016


Hi, I'm a 18 yr old girl. I am 5'2" and weigh 180 lbs. I eat anything other than vegetables and meat. I have a really bad eating habit and want to fix that.. I don't like my body. I want to become "slim thick". Is there any help or advice you can give me??

September 28, 2016

Adrian Bryant

go here to get slim thick

September 28, 2016


Hey Adrian,
I'm 5'6 and currently weigh 105-107lbs. My goal is to reach 145-150lbs. How can I use plan B help me to achieve a figure where I can maintain a slim waist but have thicker thighs and more curves as I put on more weight?

July 04, 2016

Adrian Bryant

if you're trying to get to 145 are you okay with gaining fat (belly fat) as well? to get thicker thighs and better curves you dont need to add that much weight

July 04, 2016


Oh okay. I just need want it to be balanced. Don't really want to gain belly fat

July 18, 2016


Hi, I really enjoy spin cycling how many times a week can I do it along with workout plan A?

April 23, 2016

Adrian Bryant

that answer is going to be different for everyone based on your fitness level. I suggest you start off with only 1-2 wokrouts per week and ramping it up from there

April 23, 2016

Chayil A.

Over the past year, I lost about 30 pounds. I wasn't really overweight to begin with, so I ended up gaining back 15 of them just to be healthy. Anyway, I do pilates six days a week, weight training (squats, deadlifts, lunges, etc.) 2-3 days a week, and maybe one or two HIIT workouts per week. Ever since I began, I've been striving for a flat stomach (not muscular, or anything), but I've never been able to have one. I haven't been as concerned with it lately, but I'd still really like to have one. I've maintained my weight for a while, but I feel like most of it is just belly fat because my legs are pretty thin, while my torso has a lot of fat surrounding it (relative to my overall size). What should I do to add size to my legs AND butt and get a flat stomach?

April 21, 2016


I am 4'11 and suffer with lower back and knee pain and fibromyalgia which of your plans will work for me to do

February 24, 2016

Adrian Bryant

is your goal to lose weight?

February 25, 2016



Can I do elliptical or run in between butt/thigh workouts?

Thank you,

January 03, 2016

Adrian Bryant

do it afterwards

January 04, 2016


Hello Adrian,

I need hips. Which is the best workout to get nice hips?

Thanks in advance!

November 13, 2015

Adrian Bryant

do this before doing workout A here

November 13, 2015


Thank you so much. Have a great weekend!

November 14, 2015


Hi. I'm 5'1" and weigh 105 lbs. I'm currently trying to gain weight to achieve a thicker/curvier body and I'm doing this by trying to consume more calories than what I normally eat. The only reason I'm hesitating in trying this plan (B) is because I think that even if it does help me achieve muscle in my lower half, it will keep me slimmer than what I want everywhere, including my face. What do you suggest?

October 21, 2015

Incorrect please try again Created by Adrian Bryant

Many People (like these here) have used to Look Better Naked.

Even Models seek out Adrian's advice and Doctors use Adrian's unique techniques to help their patients lose weight fast and his new YouTube Channel already has over 38 Million views!

Contact Adrian en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for / Become a contributor
© 1996-2013