I’m really excited to have with us a fitness & nutrition expert, who also has wide knowledge in elegance, femininity & etiquette (more posts on that later). Hanifa has published a book about nutrition that you can find on Amazon. I’m so glad she’s sharing with us her insights and tips on how to get slender and feminine legs with correct diet & work out.
Get Slender, Feminine Legs
By Hanifa Yip, Certified Fitness Pro & Registered Holistic Nutritionist
Everyone woman is different, and what works for one lady may not work for another. This is specifically true for someone like Jessica. Jessica has a friend who spins and lifts heavy weights, yet sports toned legs. If Jessica stairclimbs too much, she sees an increase in the girth of her thighs and buttocks.
That’s her personal genetics at work. She has more powerful muscles that allow her to sprint and lift, but what if her goal isn’t performance? What if she simply wants feminine legs that she can show off in skirts?
As a fitness instructor with over 20 years of certified teaching experience, I can tell you that women who are susceptible to muscular legs isn’t a myth (i.e. only men can get bulk, women don’t have enough testosterone), they really do exist—myself included!
Our legs won’t bulk like a male bodybuilder’s, but they will get disproportionately bigger for our build and height, and make us look less feminine. If this is your dilemma, what can you do about it?
Monitor your appearance
If you’ve embarked on a new exercise program and it involves a ton of step-ups and elliptical machines at high intensity, how are your legs looking? Do you like their size and shape? If the answer is a definite ‘no,’ then switch up your exercises or ease up on your current training regimen by doing less volume, frequency, or carrying less weight.
Don’t shy away from lunges and squats
These are fantastic exercises for shaping your buttocks and thighs. Simply focus on higher reps such as 15-20 reps per set, and use lighter weight.
Do these exercises
Walking, aerobics, dancing, pilates, kick-boxing, and ballet are all wonderful for giving you slender yet feminine legs.
Do less of these exercises
Heavy squats, high intensity biking or spinning, stairmaster, and step aerobics. These may bulk your thighs if you have a genetic predisposition.
Learn to love leg lifts
Remember those Jane Fonda style leg lifts? Even though much of the fitness world is focused on squats and lunge variations, these are the most amazing exercises for tone, length, and femininity. Include them in all leg workouts!
Get your hormones checked! Women with heavier lower bodies may actually have lowered progesterone levels or excessive estrogen levels, resulting in weight gain. Add to that a genetic predisposition to get bigger legs, and you may not be too happy with the results. A natural way of balancing hormones and managing weight is by managing stress levels and looking into bio-identical hormones.
Hanifa Yip is a women’s health mentor, certified fitness professional, and registered nutritionist with over 20 years of certified teaching experience in fitness. She has recently authored a book for women entitled Healthy with Hanifa: A Woman’s Guide to Holistic Health & Fitness, which is available for purchase on Amazon US, UK, Canada, and Australia (click here to purchase). For quick tips, please follow Healthy with Hanifa on Twitter and Facebook.