To squat or not to squat? How do I get slim shapely legs?

[RandyMandyy]

I have an appointment with fitness instructor at the gym next week but I keep reading conflicting advice about how to exercise to get the shape I want - can anyone advise?!!!

I'm not overweight but im short and I carry a lot of the weight i do have in my thighs. I'd like slim shapely legs/bum and to look good in a pair of shorts. Yes, this is a shameful vanity project, however I feel so much better and fitter since I started working out and having something to focus on is motivating me to keep it up

I exercise approx 3x a week, usually swimming or cardio at the gym, mainly stairclimber machine or treadmill. I usually do about 40 mins in total. I know at my age (42) I need to introduce some strength training. I can't get to classes due to my working pattern/kids commitments etc.

Should I be doing squats and lunges? Is there any point in the adductor thigh machines? Should I just forget it all and go for a walk instead?! I don't want to cut anymore calories because I happy with my weight and well...life is for living.

Any advice would be appreciated.

What you do sounds super impressive already. Squats and lunges will get you strong, shapely and toned legs/glutes and are worth doing. I would say, though, that the exercise that gave me the shape I wanted most of all was reformer pilates. It's not cheap to do classes but I got a really cheap second hand performer (small version of the reformer) at home and replicated the moves once I'd learned the technique/correct form. It seemed to make everything very tight and lean, building strength without necessarily adding size. I was a real convert!

Ooh interesting, I had not considered pilates actually thank you! Maybe I will look into that.

I used to be reasonably fit before I had kids but not done much for several years now. Just trying to get back into it and figure out what I can manage in my limited time but if I'm not going to see results (as well as feel them) I can see the couch being more and more tempting! Which would be a shame cos I really do feel better for moving more.

I was going to say yoga and /or pirates. But proper, deep stretchy, working hard even though you are stood still yoga. Not the adriene style mindful stuff. (Which is great, but won't give you the effect you want).

You want exercise that will act to elongate yhe muscles. Combine with squats and lunges to build strength and tone. My pt friend is of the opinion that stairmasters are a very inefficient way to build leg/bum strength

I have never done yoga or pilates (or pirates...which sounds more dangerous). Maybe it's time for a totally new approach then. Thank you, this is helpful.

I weight train, squats, lunges, deadlifts, hip thrusts etc. I like heavy lifting and I manage my diet etc accordingly so I don't look too bad, also my partner is a power lifter so it's something as a shared interest. But I agree with a previous poster that reformer pilates is potentially the best way forward - would totally do this if I could make the times work for classes!

Squats make my thighs stronger but bulkier.

Barbell hip thrusts are amazing for hips and thighs but super awkward

@Zola1 Yes fitting classes is in is the hardest part! I may need to research what's available outside my usual gym.

@Intelligenthair Interesting, thank you, good to hear from someone who's done it.

@cantmovewont I have seen people doing these at the gym, not been confident enough to give them a go but I will try it next time I go, thanks!

I'm a personal trainer and it sounds like we've got similar body types. If you carry your weight on your legs then the best exercise you can do is heavy weights to build muscle which will improve their shape. You mentioned you don't want to diet which is fine, because strength training can help improve body composition in the long term (ie more muscle less fat).

Good Exercises are squats, deadlifts, glute thrusts and lunges. You'll also have to work on strengthening your core to protect your back from the heavier lifting.

Do include some abductor and adductor exercises, but you won't need to do as many. 2-3 times a week is fine. You can do this with any cardio you like.

It takes time, so play the long game. Good luck and enjoy it. It's very satisfying getting stronger 💪🏼

I agree with @Gabrielleohare . You want to build muscle via squats, deadlifts, glute thrusts and lunges. Especially lunges... Try Caroline Girvan

I mean, isn’t a benefit of getting a PT that they’ll sort this out OP?

or did you want to see what posters say to compare against the PT?

I'm short and have always had a lot of thigh. Rather to my surprise they improved shape (shorts fitted better) on my lockdown regime of lots of walking and 2x 30 mins zoom Pilates classes per week.

Are there any yoga instructors with free stuff on YouTube you'd recommend for this?

Sorry, no. I mostly use the downdog app (and occasional classes). But I find the app very good value

I find yoga with Kassandra or the Lululemom yoga channels more challenging. I have chunky thighs too and have found running and yoga good for slimming and toning.

I love barbell hip thrusts so I would ask your PT for advice on setting up. Just make sure you have a pad for the bar and a box set up at the right height.

Thanks to everyone for taking the time to comment and for your advice, especially the PT.

Since I pay for a gym membership I am going to add in a pilates class, see if I like it. And do two strength training sessions (with cardio) using some of the exercises mentioned especially the squats, lunges, deadlines, thrusts etc. I'll give it a good 3 months and see how it goes, I expect that will be what I need. If I don't feel any different I will look into some of the other suggestions eg reformation yoga (which my gym does not offer) which I would never have thought of myself.

I'd like slim shapely legs/bum and to look good in a pair of shorts.

You can't spot reduce, and a lot of how you look is a total genetic lottery, but I'm sure you know that anyway.

Your body acclimatises to regular cardio, and so you're not pushing muscles to failure. You might get more out of interval training - where you do 15 minutes or so of really over-taxing your body in short intervals, alternated with short intervals of rest or a different exercise that is like an active recovery.

So last week I did: 15 second bursts on the treadmill at 14 kph, alternated with 5 calories on the SkiErg machine. The only rest was moving between the 2 machines. I did 10 rounds. That was probably more effective than 40 minutes jogging steady state on the treadmill.

Properly done, a strength training programme will give you strong and hard quads and very strong glutes. Don't know about the cosmetic effect, although I'm often complimented on my calves ...

But your strength training needs to be progressively overloading your body over a period of time, not just repeating a routine with wimpy 2 kg weights.

@BlueHeelers Thank you for this advice. I used to do interval training a few years ago but recently have just been doing general cardio whilst I get my body used to the gym again. Thanks for reminding to start again, I am definitely ready for that!

Thanks for the advice on weights too, I will absolutely bear that in mind - no pain no gain as they say I guess!

tellmewhentheLangshiplandscoz
Are there any yoga instructors with free stuff on YouTube you'd recommend for this?

Sorry, no. I mostly use the downdog app (and occasional classes). But I find the app very good value

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Ahh ok thanks

Just take your time!