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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1-35 of 442 Comments

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

Adrian Bryant

the goal is to get thicker thighs and not get fat so start off with a normal intake while making 25-50% of that protein

October 22, 2015


Hi Adrian,

I'm a skinny girl with PCOS, so I have a pudgey stomach that is very unnoticeable to most people due to loose clothing, but I know its there and its growing. I have starting working out using your videos and I'm definitely noticing a change.

HOWEVER, I have EXTREMELY skinny thighs. And lots of girls have skinny thighs but their knees dont jut out like mine.
I have VERY knobby knees, I feel like that area between the top of my knees and the bottom of my thighs is just very hollow, and it looks really ugly in dresses and shorts.

Can you point out to the workouts that could help my condition ? I also dont have access to a gym.

I dont want the fat loss workouts I'm doing to make this condition worse. Should I wait til my belly fat is gone, to start rectifying the problems with my thigh area?

Thanks for answering

October 20, 2015


I also cant do hill sprints , there are no hills around where i live, but i can work out at home with bookbags and things.

October 20, 2015

Adrian Bryant

at the point where you are at now even regualr flat surface sprints of 40 yards or more will help but yes... even though you dont have weights anything you can do to add resistance where you can do squats that limits you to 6-15 reps is good but even better for you in your situation would be single legged exercises like lunges where not much weight or no weight at all is needed to get a good workout

October 20, 2015


I have little to no curves, but I do have a butt. How do I keep thickening my thighs and butt while slimming my waist? Also, please suggest a meal plan. I'm willing to gym and diet

October 13, 2015

Adrian Bryant

are you able to follow what is on this page?

October 13, 2015

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