How do I slim down my legs with indoor exercises?

[PeachSunset]

Ok I think my title is self explanatory. My legs aren't fat and i'm not heading towards a huge thigh gap, but I think I want them thinner, no, i'm sure I do. I know that stuff like biking, running, etc will help make your legs, especially your thighs thinner but is there any indoor exercise that can do that like when its late at night or if its too hot to go outside. by the way I don't have a treadmill. Thanks!

[Illusive_Man]

Slim down your legs?
Well that depends on what's your body composition then doesn't it?

If your leg is mostly fat , you can't do spot fat reduction , the only way to burn fat is through a caloric deficit and then your genetics will determine where the fat gets stripped first. It maybe your legs , it maybe your... uhh... lady parts... it's all genetics.

If your leg is mostly muscle , a way to know is... try doing a squat... or just the "invisible chair" , feel your thighs... if it's hard as a rock , it's muscle , if it's soft and fluffy , it's fat.
If it's muscles , you might want to do some long distance endurance training to "recompose" your leg muscles. Jogging is your friend for that. (and no , jogging won't make your legs bigger , you need resistance training for muscles to grow)

[PeachSunset]

I can feel muscle but I also feel fat

[Illusive_Man]

Jogging will be your friend.

[PeachSunset]

If I run/jog in place inside my house that won't make a difference will it, lol? I typically need indoor exercises at the moment, because where I live its pretty hot right now and I mostly get to exercise at night because I have so many thing scheduled during the day, so at the moment I can't go outside to exercise. So please tell me if you know any indoor exercises for that! Thanks!! :))

[Illusive_Man]

Have fun eh?
www.shape.com/.../indoor-cardio-calorie-crusher-workout

[PeachSunset]

Thankyou!

[Illusive_Man]

cool beans

[Phoenix98]

Walk the stairs over and over, do free weight exercises such as squats or lunges, calf raises ect.

[PeachSunset]

I just did a 12 minute exercise for thighs with a lot of squatting. Is there any way this could possibly make my legs thicker rather than slimmer? Thanks!

[Phoenix98]

Squats are a strength compound exercise they work the entire leg and some of your back and will make you large muscle wise. If your only goal is fat lose then adjust your eating habits and do cardio.

[PeachSunset]

Ok thanks. And one more question, sorry, wouldn't gaining muscle just make my legs thicker?

[Phoenix98]

It depends wheat you training for there is toning training were your muscles simply become more defined noticeable. And there is strength training which makes your muscle bigger in size and stronger. Tone training is high rep count and lower weight while strength is the opposite low rep count heavier weight. And of course there is middle ground which is balanced weight that is still difficult and around 10 reps per set with 3 sets.

[cipher42]

There is no way to target specifically your legs for fat reduction. Actually, if you want to slim them down, not focusing on the legs might be better because then you're not building up as much muscle in that area. So just generally exercise and try to lose weight all around. The idea that you can do certain exercises to lose weight in only certain areas is pretty untrue. You may lose a *tiny* amount more there, but not significantly more, and as I said, the muscle you'll build up there by targeting that area may counter the loss of fat there to an extent.

[Illusive_Man]

Nah , that ain't how muscle building works.
There's 2 types of muscles building process.
There's hyperplasia (increase in number of muscle fibers) and there's hypertrophy (increase in muscle cell size).
To cause hypertrophy , you'll need to work the muscles with resistance training , that's your weightlifting.
To cause hyperplasia , you'll need to be either overflowing with growth hormones , and do moderate amount of resistance training.

highered.mheducation.com/.../...vs_Hyperplasia.doc

It's quite interesting stuff if you're into fitness.

[cipher42]

@Illusive_Man: Good to know. I did say "might". But even so, there are leg exercises that will cause the muscle to get larger, no? And those would be what you want to avoid if you're trying to slim down your legs.

[Illusive_Man]

Nah lol , muscles only grow in VERY specific conditions.
You need specific exercises to stimulate the muscles to grow in size.

Slow twitch muscle fibers , as in the kind of muscles needed for endurance work isn't a fan of growing.
While FAST twitch muscle fibers , the kind of muscles that is recruited in weight training , is a GREAT fan of growing.

It's all about choosing the right exercise for your goals.

[PeachSunset]

Ok thanks! Ya i already know that when you exercise its impossible to only lose weight in one area, you lose weight in area, but just like you said is there any exercise that targets losing weight in your legs more than other areas? I know that any exercise, if I get into a routine with it will cause me to lose weight area, but just mainly my thighs?

[cipher42]

@Illusive_man: Welp, looks like I've been lied to. Though that's not exactly surprising considering how many widely believed myths about weight loss and exercise there are.

[Illusive_Man]

It isn't exactly the people's fault to be honest.
I blame the supplement industry giving people false hope and promising an "easy way out " , a "shortcut" but the truth is the only "shortcut" is doing things the right way.

[puppylover689]

I'm not an expert, but yoga, pilates, and squats will help.

[PeachSunset]

Ok than you! I needed a straightforward, simple answer like that!