Surefire Steps On How To Lose Muscles In Legs (#5 Is Easy!)

How to lose muscles in legs

Keeping a fit pair of legs is a little more daunting for some. And who couldn’t blame them to think this way? I mean, the only thing that can go worse than having to own thinning legs is arming disproportionate, ballooning ones!

Luckily for most, there are now surefire ways to thin your legs. This article is for people like me who’d like to learn more about how to lose muscles in their legs.

Yes. Leave your worries from here on out as I’m about to reveal some of the easiest and more comfortable ways to lose those muscles in your prized legs. And if you’re just one of those who have that genetic tendency to build those extra muscles in your legs or who are into softball or soccer or any leg-popping activities, this piece is for you!


Things You’ll Need

Resistance Bands

Things You’ll Need

Resistance bands can present both an advantage and an ordeal for you if you’re not able to choose the right ones. On my end, I would usually pick the ones with the non-slipping feature and those that have top notch materials. It all boils down to bands that you can grip efficiently and safely.

Running Shoes

Things You’ll Need

Running shoes, on the other hand, are a no-brainer under these exercises. As long as it features a softer cushioning and a rubber sole, you should be fine!

Step-By-Step Instructions

Step #1 Perform Prolonged Medium-To-High-Intensity Cardiovascular Exercises

Step-By-Step Instructions

I’d recommend performing these activities on an empty stomach. This can be done more specifically during that time when you wake up in the morning. During this time, your body’s cortisol levels should be able to reach their highest point.

Cortisol is a natural stress hormone that breaks down your muscle tissue when your body doesn’t generate enough calories for energy.

When performing an intense cardio, the activity will force the body to turn to muscle protein for a source of energy, aiding you to slim down those muscular thighs!

Here are some of the cardiovascular exercises my friend and I have been doing lately:

Running Or Jogging

Probably one of the least demanding exercises, running or jogging won’t require any equipment at all. And while you’re doing this, endorphins are also produced which will make this exercise all the more addictive in the long run!


One of my more favorite cardiovascular exercises, this one doesn’t impact your knees unlike running or jogging. On the other hand, swimming can tone up your muscles in different parts of your body.


This exercise combines the benefits of running and swimming. However, the only downside of this is that it would require you to own a bike and for some, the irony of getting an achy back!

Step #2 Laying Down Your Calorie Intake

Step-By-Step Instructions

By decreasing your total daily calorie intake from 750 to 500 calories daily, you should be able to see some progress with your legs in no time. In essence, a caloric deficit is crucial if you want those muscles slipping away. Evidently, you’ll also lose body weight when you start heading for this caloric regimen.

I’d always make use of the standard calorie calculator to find my maintenance calorie intake. Maintenance calories are what you need to retain that body that you want. Subtract calorie reduction from your daily maintenance total if you’d like to focus on your thighs.

Low-Glycemic Carbohydrates

Step-By-Step Instructions

Also, stick to those healthy, low-glycemic carbohydrates such as fresh fruits and vegetables along with healthy fats like olive oil, nuts, avocados, and seeds.

On the other hand, I must caution that you shouldn’t follow this diet for more than four to eight weeks as it could alter your body composition quite significantly. And as I would usually encourage everyone, please consult your healthcare provider first before trying this type of diet.

To learn more about how you compute your calorie intake, you can find everything on this link.

Step #3 The High-Repetition, Low-Weight Isolation Exercises

Step-By-Step Instructions

Spoil your legs with some of the high-repetition, low-weight isolation exercises right immediately after your cardio session to shed those unnecessary muscles.

These exercises will allow your body to burn up any glycogen or those muscle-stored carbohydrates. Now, when you get to do the resistance trainning, your body should be able to conduct a very catabolic state which could break down muscles!

I was told that isolation exercises come with more catabolic effects than any compound exercises. Here are some of the isolation exercises I have come to enjoy doing so far:

Nordic Hamstring Curl

This may work for you if you’d need to extend both of your hips and flex those knees of yours!

Leg Extension

I’d recommend you doing this as your final approach when you do some of your leg exercises.

Hamstring Curl Machine

As most leg exercises are divided into squat-like moves such as squats, pistol, and lunges, this one may be right for you to activate those muscles and in the long run, tone them up as they thin those stored carbohydrates.

Step #4 Changing Your Training Routine

Step-By-Step Instructions

Let’s consider this as an entirely new approaching in losing some of your leg muscles. Yes, I know this method is quite a radical change in tone over the last three steps I have just introduced. The purpose of this method is to simply point out that there are other alternatives, options that may also work for some.

As such, when you train your body, try to veer away from exercises that are pushing your legs to develop more muscles. Also, try to limit your running to a minimum if your legs are already muscular in the first place.

Prolonged running can effectively propel your muscles to multiply on your legs and your body will become more effective at preserving these muscles.

Step #5 Stretching And Body Weight Are Keys

Step-By-Step Instructions

Ensure that you stretch whenever you can. Stretching should be able to re-lengthen your muscles, allowing you not to continue to work on your shortened muscles that can cause to beef them up significantly.

Use Lighter Weights

Now, if you’re the type who is into weight training, try to use lighter weights or even just your body weight while you strive for more repetitions instead. This is in contrast to methods that use more weight when you’re lifting, which could also bulk your legs up in a faster rate.

Perform A Lot Of Exercise

Ultimately, what’s being stressed in this particular step is that you need to perform a lot of exercising as the more muscles you have, the more calories are needed to be burned accordingly.

On a lighter note, this is probably my most preferred step on the list as this constitutes the art of yoga! And when you do it, you also improve your flexibility and mobility along with your range of motion. In the long run, your ligaments, tendons, and muscles will be lengthened, paving its way to increase your body’s elasticity.


Try opting for power yoga that offers a more cardiovascular form and aids you in weight loss and should lengthen your leg muscles at the same time!

Step# 6 The Power Of Endurance And Resistance Training

Step-By-Step Instructions

This is for those who have developed a certain kind of fear in exercising altogether as it gives them extra muscular bulk on their legs. Endurance training can transform the structure and size of your legs!

One of the prime examples of this is the leg size and shape of athletes' and sprinters. They tend to develop more “slow twitch” fibers and more “fast twitch fibers” for athletes and sprinters respectively.

Moreover, endurance training will allow your legs to decrease its size. On the other hand, power movements or training programs tend to build more size for your legs.

I have also been tipped that resistance training will do some wonders on thinning those leg muscles. For just at least twice a week, try to commit to some resistance training regimen.


One of the more common downsides of doing leg exercise without resistance bands is that you’d be sacrificing your knees, hips, and ankles for bigger muscles. But with the right type of bands, these sacrifices should be gone.

Some More Winning Tips

Some More Winning Tips

I know this is expected before I wrote this here but you have got to eat less frequently and more ideally to beef up this leg muscle-thinning goal. Your diet will definitely play a major role because what you consume is a parameter whether you will gain, maintain or lose muscles for that matter!

The exercises that I’ve posted above will be rendered futile if you’re not able to watch your diet quite more carefully.

Final Thoughts

finnal thought

Thinning down your muscular legs can be a little more complicated especially if you have no idea as to which type of regimen you should be taking. We all have differences on genetic dispositions along with the manner on how we have shaped our legs in our gym sessions.

In truth, it will be up to you as to how you approach it. But I am hopeful that this list will enlighten you on how you’re going to start with it.

And as I have repeated this all throughout this article, it’s crucial that you take some of these steps with a plan and action to watch your diet. If it needs changing, then by all means, do change it so the journey will become easier for you.

If you have some more helpful tips on how to lose some of those leg muscles, please share them below in the comment section.

Click Here to Leave a Comment Below

Leave a Comment: