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… Created by Adrian Bryant

Adrian is one of the world's most sought after Body Transformation Specialist. Many People (like these here) have used to Look Better Naked for free.

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 35 Million views!

Contact Adrian Follow Adrian on FaceBook, Instagram & Twitter

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1-35 of 417 Comments

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


The gym workouts I could do but once a week considering There needs to be a two day break in between. I'm busy Monday's to Thursday's all day. The diet is a a little confusing

October 13, 2015

Adrian Bryant

you can reach your goal on ONCe a week but tell me which part of the diet you dont understand so I can help you better

October 14, 2015


I'm trying to slim down my waist and get my thighs and butt thicker. What workout along with a strict diet of foods to eat and not to eat

October 14, 2015

Adrian Bryant

this plan will help you do all that and look at the diet on this page where I explain what foods to eat

October 15, 2015


Hi adrian
I need to ask you, do we need spplements like BCAA , glutamine and whey protien to help us enlarge the muscles? Or is it all we need is good food and rest and heavy lifting? And thanks in advance

June 30, 2015

Adrian Bryant

protein is the main thing. you dont need to waste money on glut. or BCAA or even protein if you are getting enough protein from regular foods

July 01, 2015


Hi Adrian!
I'm 20 yrs. old. I've been trying for months now trying to get a smaller waist and thicker thighs. My body shape is narrowed. I don't really have much of a butt. I have tried many routines but I haven't seen much progress. I seriously need your help. My body fat percentage is between 20-25%. My question to you is will this help me increase my butt size and thighs? Also well it help me trim my waist?? Thanks.

June 26, 2015

Adrian Bryant

yes this plan will do that

June 26, 2015


Hi Adrian, I can't do squats because I suffer from lower back pain and I can't do elevated lunges because I don't have the equipment at home. Is there anything else I can do to achieve thicker thighs?

May 13, 2015


Thanks for the fast reply adrian
I increased the weight to 15 kilos, but could only do 4 sets of 6 reps, is that okay since i reached before 10 sets of 12 reps at 12.5 kilos ? Am i in the right track or shall i change/increase something? Please help

April 18, 2015

Adrian Bryant

you're on the right track but keep increasing the weight or reps and stay in the 6-12 rep range

April 19, 2015


Hi Adrian
I started with 8 reps of 4 sets, I reached 12 reps of 10 sets of workout A with a 12.5 kilos, so if i raised the weight lets say to 15 kilos what would be my new training schedule? Shall i start all over from 8 reps and 4 sets with the new weight?

April 10, 2015

Adrian Bryant

when doing the 12 reps could you honestly do up to 15-20 if you wanted to?

April 10, 2015


Hey Adrian. Help me out. I'm 5'5 150 pounds. Weight is in midsection and upper body but no curves in lower body. I'm trying to gain curves in lower body and thicking my skinny legs and slim up my upper body with a tiny waist at the same time

March 30, 2015


Hey Adrian,
If I am ever to gain weight it only seems to go to my belly, never my butt or legs and if I ever lose weight it generally only comes off my legs. Im looking to gain weight/muscle on my legs and butt but to maintain a toned mid section. Could you recommend anything for me? I dream to change my apple shaped body to an hourglass or pear shaped body.

February 06, 2015

Adrian Bryant

following the plan on this page will help you gain weight in legs and lose from belly

February 06, 2015


After a heavy leg/glute workout where I do, Squats, Deadlifts, Hip Thrust and Lunges would you suggest some interval training like Sprints/CrossTrainer HIIT/Plyometrics then or on another day

January 27, 2015

Adrian Bryant

are you doing intervals to burn fat? if so then in your case do an upper body interval like this one

January 28, 2015


Good day! Just wondering if you are familiar with vegan diets. I would like to achieve this goal of gaining some of muscle back since I've changed my diet to vegan. Also wondering would I have to perform this workout regimen even more Because of the vegan diet?

January 18, 2015

Adrian Bryant

perform it the same and it will work as long as you eat the right amount of calories and protein

January 18, 2015


Hey, I have an issue I am okay with my thigh and butt size however I experienced thigh rubbing the past summer and hate it. How Can I lose a little fat in my thighs and to tone them. Help me please. Plus I have a little back fat I want it gone.

January 13, 2015

Adrian Bryant

what is your weight and height

January 14, 2015


170 5'6

January 14, 2015

Incorrect please try again

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