How to get thicker thighs & a smaller waist
To get thicker thighs…
- Do 4-to-6 sets of 6-to-12 reps of ONE of the these thicker thigh exercises 1-to-2 days per week…
Click on photos to see how to do exercise
Only do this workout 1-to-2 times a week &…
- Not on back-to-back days if you do it 2 times a week and doing it more than 2 times a week will not help you get thicker thighs any faster and…
- Make sure you take 1-to-2 weeks off after every 2-to-8 weeks in a row of doing this thicker thigh workout to allow your thighs to Rest, recover and get thicker &…
- Expect to see results every 2-to-4 weeks and you can also expect your butt to get bigger doing this workout but make sure you…
Use weights heavy enough to only allow you to do 6-to-12 reps per set so…
- If you ever end up doing more than 12-to-15 reps on a set then That set does not count as an actually set (it can be counted as a warm-up) and…
- Keep a training log because you don't want to use the same amount of weight, reps and/or sets each workout because to get thicker thighs…
- You'll need to beat your last workout or set by trying to do more reps, sets or using heavier weight each workout &…
Use this 4-step diet plan to get Thicker Thighs & a Smaller Waist…
1. Eat 1200-to-2000 calories per day
This will allow you to lose weight or maintain your weight while getting thicker thighs. Please note: As your thighs get thicker you will gain some muscle weight but the weight you gain will not make you look fat. It will only make you look more curvy but…
How curvy you look as your thighs get thicker will also depend on how much fat you have hiding those curves if you're overweight. See how to tell if you're gaining muscle or burning fat
Quick Tip: If you want to lose weight faster or make your waist smaller while getting thicker thighs then follow these 8 rules, do these workouts or use this easier 90-day workout plan
2. Eat 90-to-200 grams of protein each day
Eat anything you want & Eat whenever you want (just like in the nowloss diet) but make sure you eat 90-to-200 grams of protein each day so your thighs can get thicker & stronger and…
You can get your protein from these food sources and/or you can use protein shakes like Optimum Whey or MRPs like Labrada Lean Body For Her to help you get all the protein you need for thicker thighs.
3. Drink at least 1 liter of water per day.
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 eating 1500-to-2000 calories along with 100+ grams of protein per day & you're not getting results then more than likely…
- You're not doing the exercises in the workout above correctly and/or…
- You're using weights that are too light by doing more than 12-to-15 reps per set and/or…
- You're using weights that are too heavy by doing less then 4-to-6 reps per set and/or…
- You're using the same amount of sets, reps and/or weight every workout.
Make sure you also see…
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How To Get Rid of Cellulite on your legsHokay let's start over..okay. the things is.. I wanna keep my butt (i know i should do squats) but the things is.. i wanna loose my little fat stomach... if i do cardio will i loose everything. like my butt and stuff ? how many minutes should i do cardio.. Im 5'' weight 150 lbs.. ..
May 16, 2013
Adrian, can I just do weighted hip bridges to get thicker thighs and a bigger butt? Because I hate squats and they hurt my knees. I also don't have access to a gym for the other suggested exercises.
May 15, 2013
Hi, im 5"7 128lbs,35 y. Since high school my weight was 116 lbs .even though i was skinny and wanted to gain weight i still had curves. after my first child i came to same weight in 6-7 months. 7 month ago i did have another baby( not csection ,currently breastfeeding)and even though i am at desired weight right now my figure is not what i need.Somehow i have muffin top(unable to wear low rise jeans),my legs (thighs especially )skinny and floppy,my butt is little bigger but saggy. By the way im a nurse,so on feet a lot. Pls help with thighs,calfs,butt and waist and not to loose weight.Thanks
May 13, 2013
Hi Adrian. Im 5'3 and I weight 115. Really small yeah. I have a question though. Do you have to use weights when doing these exercise routines? I live by myself and I don't have any weights in my house
May 12, 2013
yes, if you want thicker thighs then eventually you will need weights or some form of resistance
May 13, 2013
Recently I was in a car accident and injured my back and neck. The 3,5,7,&9 vertebrae in my spine are fractured and I have a compression fracture in my neck. Also, I just had a baby a few months ago. That is my current situation. With bikini season right around the corner, I am desperate to get back to my pre baby weight. My desire is to obtain thick thighs and a small waist (since my natural frame is close to this shape anyway). My question for you is: what exercises are safe for my current situation. I am extremely motivated and open minded. Thanks for your time :)
May 09, 2013
as far as sAFE goes I'm not a qualified therapist to say what is and what is not okay for you so consult your doctor about that
May 10, 2013
Hi Adrian, I have several concerns, I think you have some very informative suggestions for women who want to achieve bigger butts, thighs and or lose weight and just maintain their curves. I have read several comments from women including myself who have followed your suggestions, and have not seen results in 2-4 weeks, they are getting smaller thighs, butts and breasts. And your answer is always "follow this plan". Well we are! I mention to you previously but never received a response. I follow the high interval training, I do the butt bridges/thrusts, squats, I do the leg press at 230 lbs, I increase my sets and/or weights 1-2 times a week and as I told you before along with many others, my legs and butt are getting smaller and smaller and I am not overweight. I just wish you could give solutions to problems we are having and not be so short and be realistic, seeing results in 2-4 weeks may not be realistic for a lot of women. I eat the 1800-2000 calories, 200 grams of protein, 2 liters of water, etc. These women look up to you, if they are doing what you suggest for over months and getting smaller and smaller, it is defeating the purpose of bigger thighs and butt, and maintaining curves, not to look scrawny, please dont always assume we are not doing something right. I have read it could take years to build muscle, but I want to believe you are being honest with us. Thank you
May 07, 2013
how long have you been doing the "butt bridges/thrusts, squats, I do the leg press at 230 lbs" workout?
Is the 230 pounds your peak and if so how many sets and reps of that plus tell me the amount of weight and reps you do with brieges and thrust?
And by the way you only need to pick ONE (either bridges or thrust)
also - tell me your weight and height again and if applicable to your situation... This will shed light on why your butt may be getting smaller
Sorry for being so short but it's the only way to get to the other 100+ questions I have daily but still...
THAT IS NO EXCUSE for me to give you 100% maxium effort on my part to get you the body you want and also...
Don't worry - we will figure this thing out and get you the body you want.
As for it taking years to build muscle... that's not true. You should be seeing a difference every 2-4 weeks (6 weeks at a minimum)
May 07, 2013
I am 5'5" tall and weigh 185 - I carry most of my weight upper body, stomach, back arms that's why I do the HIT exercises to lose fat. However my lower body is small, legs and butt so I have been concentrating on trying to add muscle mass to my lower body. I only do the cardio twice a week - my stomach and arms are slow to lose the fat. My main goal is bigger thighs and butt. I have been weight training seriously since March. I do 3x10 single deadlifts; leg press 3x10 started at 150 lbs up to 230 lbs 3x10 and some sets 7x10; bridges 3x10 25lbs; squats 3x10 50lbs. I do mix them up. I am over 45 yrs does age have anything to do with it? Thanks for replying I am just a little frustrated.
May 08, 2013
I do understand that your time is valuable. I just need confirmation that I am not wasting my time. You state we should keep increasing sets or weight but realistically how much weight can thebaverage woman really use without causing injury and not using proper form? I know some may think I am overweight but it's just my upper body, my waist is 36" and I am working to get down to 32". If I do too much cardio my thighs and butt may get even smaller. I just want to fill in my jeans with muscle definition. Sorry this was so long, maybe it will help someone else also.
May 08, 2013
thank you for more details and I can see the problem and I certainly tell you there is no reason for the frustration so
#1 - see this again to ease your fears but basically you're losing weight or the little fat around your butt making it smaller but not to worry b/c you can make it bigger with the exercises you're doing so...
#2 - switch to this workout but here's your problem with the bridges. You're only using 25 pounds and generally that is WAAY too light for anyone to get results.
Make sure you a using weights heavy enough to only make you do 6-12 reps and be honest with yourself. Once you get to 10 reps with only 25 pounds on the bridges don't you think you could possibly do 5-10 more reps? if so then that's too light.
Are you doing the leg presses with one leg as shown here?
when going for a curvier bigger butt you only need to pick 2 exercises (but you'll see that in the plan I gave you)
From what I can see you not seeing results stems from using very light weights and are you keeping a training log? I'm guessing you are.
as for fear of injury... if you are using weights that keep you in the 6-12 rep range you have the same SLIM chance of getting hurt as any other person.
please post again if you need more help
May 08, 2013
Thank you Adrian, Now this is what I'm looking for, real answers!! lol. I do keep a training log of my excercises and diet. However I would agree that 25lbs for bridges/hip thrusts may be too light and I could go a little heavier, but you also said, if we choose to use lighter weights use one leg, right? Now you know there is no way i can leg press with one leg at 230lbs, (unless I am on steroids) two legs was hard enough!! So if I am doing the leg press at 230lbs shouldn't that at least help some?? Does every excerise have to be heavy, heavy weights? I'm not trying to be overbearing, but I look to you as my long distance personal trainer, every workout I am listening to you motivate me. Just so you know during my last workout I started doing the leg press with one leg, starting at 70lbs, I will keep you posted.
May 09, 2013
for the 230 pounds I thought you were doing it my way with ONE leg so my answer is also the same for leg press which is that weight is too light especially if you're doing a leg press NOT coming all the way down.
take your mind off the word heavy and FOCUS on using weights that will challenge you for 6-12 reps or will make you not be able to do another rep after 12.
and YES, YOU & EVERYBODY - keep me posted. that's the only way I can keep helping you but your main problem from what I see is that you are not challenging yourself with HIGHER/HEAVIER weights.
Quick story: I had a young 14 year old girl weighing about 120 pounds and she only got a good butt bridge workout from me using 80 pounds for 8 reps of 5 sets.
after that she only saw me ONCE a week to get results
I just want to add that story for you and everyone who keeps asking me WHY cant I train more than 2 times per week and/or why I should only do 2 exercises
May 09, 2013
can i just say, the tips adrian is giving are 100% correct i am a qualified PT and have been for years, all these excercises target the areas you want to expand, you say it is making your thighs and butt smaller, the reason is you are losing the previous fat you had there and turning it to muscle, so each area will get smaller before it gets bigger.
May 18, 2013
Hello Adrian,
Thank you for this wonderful site, I come here EVERYDAY and take in a much info as I can. On to my question, I'm a female, 5'6 145LBS (was 157lbs but lost 12lbs doing insanity and changing my diet) When I was 157lbs I had a nice size booty and hips, I did all these butt bridges, and back leg kicks and squats and now my nice booty & thighs is GONE!! I don't consider myself skinny to where I need to gain weight and I don't consider myself fat, but I do have a 33inch belly and that is big! So I want to get rid of that. What should I do to? My goal: Lose my belly, slimmer arms, bigger booty thicker/wider thighs. Besides the workouts, should I lose more weight or just maintain? I don't want to look skinny, just thicker
Thank you Adrian!
May 05, 2013
Hi Adrian,
I am 5'8 and weigh 158. I am trying to gain mostly just alittle in my thighs but mostly in my hip area and butt while loosing the rest in my waist. I hardly have any fat around my stomache area. My main issue is i do ha which will b easy to lose. I have a fast metobolism which is why weight gain is hard for me.
I do have a secret though i do smoke so will that affect my chances greatly? "/
May 01, 2013
Hi Adrian,
Thankyou for that. My twin sister is 5'8 and around the same weight but she is trying to get thicker thighs and wider hips while having a small waist. She is also skinny like me. What plan should she use? & How long does it take to see results?
May 03, 2013
Hi, Will doing this work out get us thicker thighs, wider hips and losng any extra weight off our waist because we are not just trying to aim for the butt but more like a Iggy Azalea kind of look because she is around the same height? Sorry i just wanted to double check w/ this plan because i have already gotten the whey protein.
May 11, 2013
I have a belly, and I used to have big hips and they have disappeared so I have a weird shape now. I have a big butt, but no hips/saddlebags. I miss my curvy hips. How can I get the muscles there on the sides to bulk up so I can have curves? I have a big butt, just no hips. Thanks
April 30, 2013
Hi I'am 14 years old I'm 5'1 and weigh 196lbs. I want to lose weight EVERYWHERE. And tone everything(also keep it off) I really don't know want I should do or how I should.please help me
Jamisha
April 27, 2013
Hi um I don't know if you can help but I hope you can.
I'm 13 and 5'1.5 and Im 195lbs. My thighs are huge(fat) and my stomach is a large size pouch. I want to shed alot of pounds but I still want to be thick with a little waist,flat stomach,thick legs and with some butt.plz i need your help.
Kaylonie.
April 26, 2013
Use any 1 of the permanent weight loss plans here to get rid of huge thighs and pooch
April 26, 2013
Im was 150lbs and Im 5'4 and my hips were 41 in .... i have been working out so now Im 161 and my hips are 42-43in but now Im worried that Im gaining too much should i stop working out or keep going. My stomach is mostly flat
April 26, 2013
if your belly is flat and you like the way you look then why stop? unless you are satidfied
April 26, 2013
Hi Adrian, I am 5'7'' and 156 lbs. Problem areas stomach since I had a baby. When I gained weight it all seems to go there and around my waist. I don't mind my thighs however, when I lose weight though, everything goes what can i do to stay curvy small waist and keep the weight off? Thanks!
April 21, 2013
I am 5'4 132lbs my measurements are 35,30,39. I have slim hips and tend to gain weight in my upper body. I want more of a curvy shape with wider hips and bigger legs. ie thighs (currently 21"). What would you suggest.
April 17, 2013
Hey Adrian, I'm 19, 5'10 and 238 but I have a natural hourglass shape so I just look sloppy not obese. I really want to tone my stomach and arms and get a muscular butt / legs they're already big. I want to be in the 145-165 range, I don't want to lose curves or be weak, but healthier, help please?
April 10, 2013
Hello, I have read most of the comments and have not seen any with my particular height/ weight combo. I currently am 5"7.5' and a little under 200. I started my weight loss journey at 230 about 8 months ago, i fell off the wagon twice but im on a good one now. I started taking a Protien shake/meal replacement and eating oatmeal and veggie sandwiches( I don't really have time to cook so that seemed healthy and easy). I bought 2 workout DVDs , one is a 30day program and another is a 6week for abs. So I alternate those DVDs with hiking around in a few different spots in la( 3 miles). I'm able to succsesfully do this 4 days a week. I try to do a video and a hike a day( that's on a great day) I feel so good having all this energy and actually doing really hard workouts. My problem is that I don't want to loose my curves. I have thick legs and my butt is in progress( I have high hopes). I want my stomach tiny and my legs and butt still thick. I would greatly appreciate any alternations or additions that you would make to my routine. You have given great advice!
April 09, 2013
first you need to understand that you will lose your curves as you lose weight IF your curves are mainly made up of fat and more than likely at your weight your curvy figure is from fat but don't worry...
go here to lose weight and develop long lasting curves at the same time
April 09, 2013
Hi I'm a 22 year old 5'4 135 lbs. I have a 3 year old son I workout daily but don't see much of the results I want. I constantly try and do diets but none really help in slimming down my waist where I have most of my fat. I was wondering if maybe you had any good diet plans that would help me lose belly fat faster? Thanks :)
April 08, 2013
Hey Adrian. I'm 15 years old. I'm 5'3''and 120lbs. I wanna get fit for this summer. I'm already happy with the size of my thighs(they could be skinnier though), I have a tummy pooch that I would REALLY like to get rid off. Therefore I want a flatter tummy and still be able to keep my curves. I also need help gaining a bigger butt.
Thanks in advance!
April 04, 2013
Hi, I'm 16 and I weight 112. I'm 5'7 and I have a high metabolism. I have an okay butt and skinny legs. I'd like to get thick legs and increase butt size by a lot! What can I do to thicken my tighs and grow a big butt? What foods can I eat to help me gain weight? I'd like to be 125 or 130 instead of 112.
Thank you!
March 31, 2013
Hi :) I'm 20yrs old 5'2 205lbs. Have a 2yr old.
Most of my weight is in my thighs and evenly distributed all over my body. Flabby arms stomach. I want to make a positive change for my health and get the body I always wanted. Super thick booty thighs and flat stomach and little arms.Please help me for quick results. I am willing to do anything :) Thank You in advance!!!
March 30, 2013
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