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
Get These Workouts on DVD

More Tips

I'm Adrian Bryant, I started to help you look better naked & if you're serious about losing weight…

Use My Fat Loss DVDs which Chris used to Lose 137 pounds in 7 months & Sue used to Lose 124 pounds in 6 months

Back to Top

Click to Comment

1-60 of 507 Comments

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


Hi, I'm 14 and 5'2 and weigh 100 pounds. I would like to get a slimmer waist and thicker thighs, but I was wondering if this workout would work for me, and if it would take long?

June 12, 2017

Adrian Bryant

yes it will

June 12, 2017


I'm a 40 year old bodybuilder trying to get this shape as my upper body is very muscular & bulky. I'd like my upper to look toned with thick shapely legs. My question is I'm worried about the protein drop. Currently on 150g protein but your charts suggest I only need 105g??

June 06, 2017

Adrian Bryant

thats the minimun. you can stick with 150 but studies show that excessive high protein will not speed up muscle gain but will speed up fat loss

June 07, 2017


Im 19 years old and 4'11 and weigh 115 pounds. I have big boobs and a belly but a flat all. I want to lose arm and belly fat but get a big butt thats soft and jiggly not firm.

June 02, 2017


I'm 19, I weigh 155. My butt is pretty much sculpted and bigger now, I want to have a curvier , thicker appearance(slim waist, big thighs/hips) How can I achieve this ? Is there anything I can do for bigger hips

May 22, 2017


I also can't seem to make my butt any bigger, it's Perrier and rounder but I want it to actually be bigger

May 22, 2017

Adrian Bryant

the plan on this page will certainly do that for you

May 22, 2017

Najhea Fable

Hi, I'm 13 but I already have double D's and I'm 5'7. I get mistaken for 16. I have the hourglass figure but it's not tight and toned like girls in those "slim thick" pictures. I weigh 180 but I'm sure it's less now that I've been shedding pounds for about a week now. I just want a bigger butt, no flab, defined curves and bigger hips. Help me please!

May 16, 2017

Adrian Bryant

you need this plan to get the overall look you need

May 17, 2017

Amber Jones

I'm an 18 year old 5'5 woman with huge boobs and no butt. Not only would I like to get my butt bigger, but I'd also like to get thicker thighs and my breasts down to a size C.

May 06, 2017

Adrian Bryant

then this is the plan for you

May 06, 2017


I am a really thin girl. i'm 5'3 and weigh 107 lbs and i literally can't gain weight. i have an hourglass shape body just im really skinny so i can't bring it out, ya know? can you give me a plan?

May 02, 2017


I was 150lbs but lost weight using a workout DVD/meal plan and got down to 125. Only problem is I lost all of my booty. All of it! That was over a year and a half ago. I've since had my daughter. I am back to my prepregnacy weight but have now lost all muscle. Im skinny but have a little bit of belly fat. I'm also now a vegetarian. How can I gain muscle, tone and sculpt without loosing any weight and get my bottom back? Thank you!!!

April 29, 2017

Simone Wilson

I already have thick thighs but I want them to be a bit smaller and toned. Also, I want a curvier , not bigger butt. And of course I want a very tiny waist and smaller toned arms than I have because to me they're big.

April 23, 2017

Adrian Bryant

what is your weight and height

April 23, 2017

Carmella henderson

I am 16 years old i have never been 200 pounds or over but i was ovetweight the most ove ever weighed was 180 and my family is thick big boobs but thighs i have big thighs but there not tones and i have love handles im on a low carb diet i take apple cider vineger every morning and i only drink water no soda or juice and im also trying to become vegetarian and i just need some advice on how i can do this so tht i do this the right way

April 23, 2017


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

Incorrect please try again en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for / Become a contributor
© 1996-2018