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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1-35 of 463 Comments

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


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

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