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How to Get Rid of Flabby Legs

by
author image Bethany Kochan
Bethany Kochan began writing professionally in 2010. She has worked in fitness as a group instructor, personal trainer and fitness specialist since 1998. Kochan graduated in 2000 from Southern Illinois University with a Bachelor of Science in exercise science. She is a Certified Strength and Conditioning Specialist, Certified Personal Trainer, Medical Exercise Specialist and certified YogaFit instructor.
How to Get Rid of Flabby Legs
Tone legs with diet and exercise. Photo Credit YouraPechkin/iStock/Getty Images

Getting lean legs is not easy, and unfortunately, most adult Americans are overweight or obese, according to the American College of Sports Medicine. To get rid of flabby legs, you will need to perform cardiovascular exercise and resistance training, and modify your diet to burn calories, lose fat and tone muscle. Depending on the amount of weight you need to lose, results might take a few weeks or a few months. However, consistency in your training and in your diet will yield results.

Cardiovascular Exercise

Step 1

How to Get Rid of Flabby Legs
Cardiovascular exercise should be performed five to six days per week. Photo Credit GeorgeRudy/iStock/Getty Images

Perform cardio five to six days per week to burn calories and reduce body fat. The more frequently you exercise, the more you will reduce your weight and improve your health.

Step 2

How to Get Rid of Flabby Legs
Exercise for 30 to 60 minutes during each session. Photo Credit Antonio_Diaz/iStock/Getty Images

Exercise for 30 to 60 minutes during each session. Build up to this amount of exercise gradually.

Step 3

How to Get Rid of Flabby Legs
Keep the intensity up. Photo Credit Eric Hood/iStock/Getty Images

Keep your intensity moderate to high the entire session. Intensity and heart rate are directly correlated to the amount of calories you burn.

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Step 4

How to Get Rid of Flabby Legs
Choose new activities that challenge you. Photo Credit Get4Net/iStock/Getty Images

Choose new activities that challenge you to see changes to your body fat. If you always walk, try jogging. If you usually do the elliptical, try indoor cycling.

Step 5

How to Get Rid of Flabby Legs
Keep track of your workouts. Photo Credit jpimages/iStock/Getty Images

Keep track of your cardio workouts in your notebook. Record activity, duration and intensity, as well as how easy or hard the workout is. Adjust your workouts as needed to stay challenged and see changes in body fat.

Resistance Training

Step 1

How to Get Rid of Flabby Legs
Perform resistance training exercises. Photo Credit LUNAMARINA/iStock/Getty Images

Perform resistance exercises for your legs one to two times per week on nonconsecutive days to ensure muscle recovery. Start with one set of eight to 12 repetitions and progress to four sets. Rest 30 to 90 seconds between sets.

Step 2

How to Get Rid of Flabby Legs
Choose the proper exercises. Photo Credit HyperionPixels/iStock/Getty Images

Choose two to three multi-joint leg exercises per workout. Examples include lunges, squats, step ups or leg presses. These will work the quads, hamstrings, glutes and calves, as well as burn more calories.

Step 3

How to Get Rid of Flabby Legs
Also include single-joint exercises. Photo Credit Ibrakovic/iStock/Getty Images

Do two to three single-joint exercises per workout. Include one for the hamstrings, quadriceps and calves. Examples include leg extensions, lying leg curls and calf raises.

Step 4

How to Get Rid of Flabby Legs
Your resistance training should be challenging. Photo Credit payphoto/iStock/Getty Images

Use enough resistance so that the exercise is challenging. You need to work hard to get rid of flabby legs.

Step 5

How to Get Rid of Flabby Legs
Record workouts in your notebook. Photo Credit dolgachov/iStock/Getty Images

Record workouts in your notebook. Detail exercises performed, sets, reps and weights used. Also note how difficult or easy the workout is so you can adjust accordingly at your next session.

Diet

Step 1

How to Get Rid of Flabby Legs
Reduce your caloric intake. Photo Credit Jacob Wackerhausen/iStock/Getty Images

Reduce your caloric intake by 10 to 20 percent if you have excess weight to lose. If you are at a healthy weight, keep caloric intake the same, but change what you are eating.

Step 2

How to Get Rid of Flabby Legs
Be sure to include whole grains in your diet. Photo Credit dulezidar/iStock/Getty Images

Include whole grains such as whole wheat bread, oatmeal, sweet potatoes and legumes instead of processed carbs. They are nutrient-dense and healthier.

Step 3

How to Get Rid of Flabby Legs
Choose healthy fats. Photo Credit Alena Dvorakova/iStock/Getty Images

Replace saturated fats, such as butter, with heart-healthy unsaturated fats. Choices include olives, nuts, avocados or olive and nut oils.

Step 4

How to Get Rid of Flabby Legs
Choose lean sources of protein. Photo Credit Cleardesign1/iStock/Getty Images

Choose lean sources of protein and grill or bake vs. frying. Poultry, fish, eggs, low-fat dairy, and lean cuts of beef and pork are all good choices.

Step 5

How to Get Rid of Flabby Legs
Be sure to drink at least 64 oz. of water every day. Photo Credit Fuse/Fuse/Getty Images

Drink at least 64 oz. of water each day. Increase that amount if you exercise and/or sweat a lot. This will prevent dehydration, reduce bloating and help you lose body fat for lean legs.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
  • Lose 0.5 pound per week
  • Lose 1 pound per week
  • Lose 1.5 pounds per week
  • Lose 2 pounds per week
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References

  • ACSM's Guidelines for Exercise Testing and Prescription; American College of Sports Medicine
  • Essentials of Strength Training and Conditioning; National Strength and Conditioning Association
  • Nancy Clark's Sports Nutrition Guidebook; Nancy Clark
  • American Council on Exercise: Upper Leg Exercises
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