Ok, I keep having problems whenever I workout. I am very muscular naturally and have thick legs that are hard as a rock ( well, except the inner thigh :p ). Any exercise I seem to do increases my bulk. I would like to define my leg muscles more, without adding any more to my quads. Squats and anything similar is out of the question, even running has made them bigger.

I got a pilates dvd and I like the way my body feels afterward. I am looking for similar type exercises that elongate. Any ideas? It has to be something I can do at home. Thanks!

Yoga? There are tons of really good Yoga Dvd's out there.

Well "defining" muscles means having muscle with lower body fat. Perhaps you should focus on more cardio things instead of squats/ect. type stuff. Muscles themselves cannot "elongate", since they are attached to your bone. Pilates should be fine though, it's exercise but because it won't build a lot of muscle. I say try walking, cardio classes(don't know if you belong to a gym that offers good classes?), elliptical, ect.

Yeah, I'm not sure what is meant by elongate, unless you want longer legs! :)

quite honestly, there's no way to 'elongate' them. muscles have certain shape, and if you're working those muscles, they're going to go into that shape.

you will be able to gain flexibility though, through pilates or yoga.

Bah, sorry, my bad- I don't mean elongate. I just want to work them in a way that will not build additional muscle. I'd like to give my legs more shape. Does that make sense? Probably not :p

Pilates, pilates and more pilates! I use Pick Your Spot Pilates at least 3 days a week and I have found it to be the best workout video that provides the best results. My legs are muscular and I've found that pilates makes them shaplier.

I have the same thing. I can build muscle mass very easily in my legs. When I lift weights I do more reps with lower weight because otherwise I can keep going up and up with the weights for my legs and I don't want them bigger!!!! I think for me, I need to have lower body fat, then they'll be more defined.

Light weight and HIGH repetitions is the way to go.
This will not only give you the cardio end of your workout, but will help create those nice lean legs you are looking for.
Cardio is the key to burn body fat and get that muscle to peak out :)
Working the largest muscles, your legs, is a great way to get that heart rate up!
Here is a great exercise that I have my clients do and they ALL see the results after only a few short weeks:
Holding a medicine ball (or bag of buckwheat flour or something that weighs about 4-8 pounds) Squat down to where your legs are at 90 degrees.
Pulse 1/2 way up for 20 -30 reps. (pulse is a semi quick, not full range of motion repetition repetition), THEN go all the way up to the starting position with your knees slightly bent and pulse 1/2 way DOWN for 20-30 reps...THEN go right into a controlled, full range of motion squat (not going below the 90 degree point at the bottom) for 15-20 reps.

CAN YOU FEEL THE BURN JUST READING THIS!!?!?

Remember, this is a NON-STOP set! Perform 3- 4 sets.

Add this exercise in the middle of a circuit! YEAH! Feel the burn!

I also have crazy gentics also. Huge legs run in my family and my legs are HUGE! Just measured them for you - Thighs = 24" / Calves = 17-1/2". (you can see them here - kinda http://www.wegetufit.com/images/posterseriestwo.jpg)
So, I do the pulses and high repetitions to maintain a good shape.

Hopefully this helped.

For sure lighter weights & more reps, but the big thing is less rest between sets! 30 seconds to no more then a minute. Leg curls, leg extentions. and Lunges. 3 sets 12-15 reps. if your in a gym try circuit training. Also ride the heck out of the stationary bike.
Good Luck

Oops just read the end of your first post. you train at home. Ok you might have to skip the Circuit. you can buy a little bench with a leg curl/ Ext. attachment on it for next to nothing

For sure lighter weights & more reps, but the big thing is less rest between sets! 30 seconds to no more then a minute. Leg curls, leg extentions. and Lunges. 3 sets 12-15 reps. if your in a gym try circuit training. Also ride the heck out of the stationary bike.
Good Luck

Oops just read the end of your first post. you train at home. Ok you might have to skip the Circuit. you can buy a little bench with a leg curl/ Ext. attachment on it for next to nothing
SKIP THE CIRCUIT! I take that personal! :cry: (look at my homepage)

Very true about NO REST between sets. Go from one exercise to the other!

Well "defining" muscles means having muscle with lower body fat. Perhaps you should focus on more cardio things instead of squats/ect. type stuff. Muscles themselves cannot "elongate", since they are attached to your bone. Pilates should be fine though, it's exercise but because it won't build a lot of muscle. I say try walking, cardio classes(don't know if you belong to a gym that offers good classes?), elliptical, ect.

I agree 100%. it's hard for females to bulk muscles; we don't have enough testosterone.

however, If you are a "easy gainer" meaning you tend toward being on the stockier side and are pretty strong naturally, a bump up in cardio , like Bluegrrrl said would lower your body fat enough to see the tone... it's probably already there, just covered up a bit.:D

I have the same issue. my friend Gina is what you would call a hard gainer- she has to limit her cardio and really hit the weights to bulk out her muscles, or else she starts to look scrawny.

punkmommy,
I started walking last summer and I've found that it's the best way to shape and define without bulking up. It sounds like we're built the same way and I wanted the same thing - more tone, less bulk.

Plus it's a great stress reducer.

I don't know, I did pilates for a long time and never saw much of a difference.

don't overdo pilates. I was trained by a lady in san diego who was trained by Romana herself (joseph pilates protege).

the biggest thing about it is that, really, you should only do each exercise once, always start with The Hundreds. Quality over quantity. Before adding exercises, make sure you are completely 100% in form for the one(s) you are already doing (if that means it takes a month to master The Hundred, it's *well worth* the wait, because it's dangerous/anti-productive to do 20 exercises completely wrong.)

Things to make sure of:

*belly button needs to remain pressed inward toward your backbone, as much as possible (I know it's physically "impossible" but that's the feeling that you want).

*floor exercises and some others: if your head is "lifted" ensure it is tucked. You do not want to waste energy on hurting your neck. basically, no straining your neck. If you are doing it wrong, stop, get the correct form, and restart.

*Joseph Pilates, when alive, had no quams "firing" people from his instruction if they did not follow proper form. Proper form is the only way to even out muscles, in order to even out the body properly so that you aren't left/right side dominant while walking/running (which can lead to knee problems, among other things).

*Outside of Pilates, and if you've seen pictures of Joseph Pilates, he was not a small guy....he believed (paraphrasing) "one should not use weights of more than 5 pounds, or else injury may occur." this is referring to free weights and otherwise. The resistance on the pilates machines themselves is just resistance, not free weight.

*toes need to remain relaxed (this is about body conditioning, not tummy conditioning! lol...the biggest aspect of these exercises is to become 100%n in control of your body, actions, and reactions within. It's very helpful with other things such as...*blank (;-)* and anger management. )

*exercise once a day 3-7 days a week. No more, no less. Make sure an exercise is mastered before moving on. Never spend more than 5 minutes on a single form (if you haven't got proper form yet, just wait until tomorrow and try again. It's better than "getting away with doing it wrong" which is, again, 100% anti-productive.)

I know all this seems very much like I'm telling you what to do. The school of discipline for pilates exercises is much more strict than these general rules. So, while I might seem like I'm telling you what to do, it's got nothing on an certified Authentic Pilates Instructor and what they'd tell you to do ^_^

Thanks everybody, I apprecate your responses and ideas of some new things to try out!

SKIP THE CIRCUIT! I take that personal! :cry: (look at my homepage)

Very true about NO REST between sets. Go from one exercise to the other!

LOL. Well ok with a little planning I guess you could set up a home circuit.
I said that because I found out she don't train in a gym.

LOL. Well ok with a little planning I guess you could set up a home circuit.
I said that because I found out she don't train in a gym.
thanks..I will still crying :crying:

No set up involved with my DVD :) Just you and a few little items!

Anyway..just teasing

I did my circuit training routine at home yesterday because I forgot to put my work clothes in the dryer the night before and I don't have time to go to the gym and come home and get ready. It was actually really fun becasue I got to listen to my own music blasting instead of the junky music at the gym.

I did my circuit training routine at home yesterday because I forgot to put my work clothes in the dryer the night before and I don't have time to go to the gym and come home and get ready. It was actually really fun becasue I got to listen to my own music blasting instead of the junky music at the gym.

:) Was this your SPECIAL circuit??

Well "defining" muscles means having muscle with lower body fat.

Exactly. There are really only two things to do to get leaner: build muscle and lose fat. Perhaps you can cut some calories and do some intense walking?

just do yoga and pilates.. things that stretch you.. and mix it with aerobics.. I used to have the same problem.. I was a dancer.. my thigh muscles have slimmed down a lot.. its just elongating the muscle ...less strength training.

can't elongate muscle.

can't elongate muscle.

:doh: :nana: