How to Get Skinny Thighs from Swimming

Co-authored by Kyle Kenny

Last Updated: November 10, 2021

Swimming is a great exercise that you can use to lose weight. It is low impact, which makes it great for every age and exercise level. There are multiple moves you can do in the pool to help thin out your thighs. Always talk to a doctor before beginning a strenuous workout regimen and make sure you’re eating properly to lose weight.

Method 1

Method 1 of 3:

Practice the Leg Sweep

1
Target your legs. This move is perfect for beginners in the pool. It requires no previous swimming experience and can be done in a shallow pool. The leg sweep targets your legs and helps you burn the unwanted fat in your thighs.
2
Stand next to the edge of the pool. You want to be up to your chest in water. Face sideways to the edge of the pool and grab the pool’s edge with your hand. Raise your other hand above your head.^{[1]
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3
Sweep your leg. Sweep the leg furthest away from the pool wall forwards—up to belly height. Keep your leg straight the entire time, engaging your thigh muscles. From here, sweep your leg back behind you, squeezing your glutes. Repeat and continue for 30 seconds.^{[2]
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4
Switch legs. Turn around so that leg you just used for the leg sweep is next to the pool wall. Repeat the sweep for 30 seconds with your opposite leg. Take a 30 second break after you’ve used both legs. Repeat this cycle 10-12 times.
- Contract your core to help you burn more calories.
- Try using fast-paced music to help you stay upbeat and prevent you from slowing down.

Method 2

Method 2 of 3:

Do the Wave Maker

1
Work your legs and abs. This move is a great leg exercise to help you get skinnier thighs. As an added bonus, your core muscles will stay engaged the entire time, helping you burn fat. Even if you aren’t the best swimmer, the wave maker is an easy exercise.
2
Face the pool wall and stabilize yourself. Walk to water that is chest-deep. Grab onto the edge of the pool deck with your left hand. Place your right hand firmly against the wall just below the water line for stability. Face the fingers of your right hand down to help stabilize yourself.^{[3]
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3
Extend your legs behind you. Holding onto the wall for stability, extend your legs behind you to the water level. Keep your feet and knees together. Engage your abs when you lift your legs to this position.
4
Kick like a dolphin. Initiate the motion with your abs and hips and transfer it through your thighs and knees. Point your toes to help kick as hard as you can.^{[4]
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5
Continue for 30 second intervals. Kick for 30 seconds and take a 30 second break. Repeat as long as you can. If you need to rest for 45 seconds for the last few rounds, do so. Also, if you need to switch positions of your hands, feel free to do it during your rest time.^{[5]
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- If you can’t make it the full 30 seconds, separate your legs. These kicks are an easier moderation and will help you reach the full time.

Method 3

Method 3 of 3:

Swim Laps

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Start with realistic expectations. Swimming helps you lose weight because it is great cardio that helps you burn calories—which, in turn, burns fat.^{[6]
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Expert Source

Kyle Kenny
Master Trainer & Certified Personal Trainer
Expert Interview. 2 November 2021.} When you first start swimming with the hopes of getting skinnier thighs, you need to be realistic about your swimming level. It is very, very hard to jump in a pool and swim laps for 30 straight minutes. Your lungs and muscles have to adjust before you can perform at that kind of level.^{[7]
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2
Use starter workouts. To begin your workout regimen, start by swimming four lengths of the pool at an easy effort. Stop at the ends of the pool to catch your breath if you need to. After your four lengths, rest for 30 seconds. Repeat 5-10 times. Try doing this 3 times a week to build up your swimming muscles.
3
Attempt different strokes. Not only will this help you burn more calories, which will make you skinnier, but, it will also keep you entertained. Doing the same motion for 30 minutes, 3 times a week will get very mundane. Keep yourself looking forward to working out by switching up the strokes.^{[8]
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Expert Source

Kyle Kenny
Master Trainer & Certified Personal Trainer
Expert Interview. 2 November 2021.}
- Freestyle is great because it’s easy to learn and burns a ton of calories.^{[9]
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- The backstroke, with your eyes looking straight up, will help improve your posture.
- The breaststroke engages your hip and inner-thigh muscles. These are often missed in other workouts and will help you get the most out of your swim.

Expert Q&A

Question

What is the most difficult swimming stroke?

Kyle Kenny
Master Trainer & Certified Personal Trainer
Kyle Kenny is a Master Trainer, Certified Personal Trainer, and the Owner of KennyTRY Training. With more than seven years of experience, he specializes in helping people achieve their fitness goals by creating individualized meal programs, training regimens, supplementation systems, vitamin lists, and workouts. Kyle has multiple Personal Training Certifications and a Fitness Nutrition Specialist Certification through the National Academy of Sports Medicine.

Kyle Kenny

Master Trainer & Certified Personal Trainer

Expert Answer

The butterfly stroke is definitely the hardest. Still, you shouldn't center your workout around this stroke; instead, try swimming a simpler stroke (like freestyle) at a harder pace.
Question

Is swimming low impact cardio?

Kyle Kenny
Master Trainer & Certified Personal Trainer
Kyle Kenny is a Master Trainer, Certified Personal Trainer, and the Owner of KennyTRY Training. With more than seven years of experience, he specializes in helping people achieve their fitness goals by creating individualized meal programs, training regimens, supplementation systems, vitamin lists, and workouts. Kyle has multiple Personal Training Certifications and a Fitness Nutrition Specialist Certification through the National Academy of Sports Medicine.

Kyle Kenny

Master Trainer & Certified Personal Trainer

Expert Answer

Definitely! Swimming on its own is pretty low impact, and your heart rate is going to be lower compared to running or cycling. So, you'll need to push yourself a bit harder in order to have a bigger caloric burn.
Question

I'm a swimmer and I have been swimming as long as I can remember. My team members are usually super skinny, fit, and look like swimmers, yet there I am looking like I'm new there. What do I do?

Faithxxtxx

Community Answer

Focus on leg workouts with swimming. Push your legs harder and do more leg exercises in the water. When swimming don't just mess about, pretend you are in the Olympics and push and push.