While many people wish they had long, slim legs, those with thin legs would like them to be more curvy or muscular. Fortunately, you can fortify them with adequate nutrition, exercise, and even clothing!
Steps
Part 1 of 3: Choosing the Right Exercises
Step 1. Do dumbbell squats
If your problem is too thin thighs, this exercise is for you. Squats allow you to build muscle mass, while adding dumbbells (or the barbell) will make your workout even more effective. Start by choosing a pair of dumbbells that you can lift 10 consecutive times. If you are a beginner, 5-10 pounds will be fine, while if you are body building you should increase the load. Do squats in the following way:
- Stand upright with feet shoulder-width apart and dumbbells in hand at your sides (if using a barbell, hold it above your neck or across your chest).
- Bend your knees and bring your glutes towards the floor, assuming the position of the squat.
- Keep your back straight and keep going down, keeping your thighs parallel to the floor. The knees should always remain in line with the feet. Make sure they don't go beyond the tip of your shoes.
- Straighten your legs to return to the starting position.
- Do 3 sets of 10-12 reps.
Step 2. Do dumbbell lunges (dumbbell lunge)
It's a great exercise for glutes, quads, and hamstrings, so fully train your leg muscles. You can do this even without weights, but if you want to build lean mass, you need to increase the intensity of the work.
- Stand upright, with your feet shoulder-width apart and the dumbbells in your hand at your sides. If you want, you can also keep them at shoulder height.
- Take a long step forward with one leg, lowering the knee of the other leg towards the floor. So, if you then step forward with your right foot, you have to step down with your left knee.
- Keep your torso vertical to the floor, with your knees aligned with your feet. Do not move them beyond the tip of your shoes.
- Return to the starting position and immediately take a step with the other leg.
- Try to do 3 sets of 15 reps. Once you are comfortable with this exercise, try to increase the work, doing 4-5 sets of 10-12 reps with a heavier load.
Step 3. Perform the jumps on the platform
They are used to develop the calves and do not require special equipment. You will need an anti-slip footboard or step to avoid falling when you jump. The higher it is, the more difficult the exercise will be. Don't use dumbbells. It's best to have your hands free to lock yourself in should you lose your balance.
- Stand in front of the platform, with your feet pointing in its direction.
- Jump high with an explosive movement and land with your heels on the platform.
- Jump back to return to the starting position.
- Continue until you are able to do 5 sets of 15 reps. Over time, you should be able to complete 4-5 sets of 10-12 reps.
Step 4. Perform stiff-legged deadlifts
This exercise is suitable for the hamstrings (the back of the thigh), so it allows you to have more toned and sculpted legs. Load a barbell with the maximum weight you can lift for 10 consecutive reps. If not, use a pair of dumbbells.
- Stand upright, with your feet shoulder-width apart. Place the barbell or dumbbells in front of you.
- Once the weights are lifted, straighten your body by bringing your hips slightly forward. Your back should be straight and your abs should contract as you stand up. Back in a standing position, the weights should be at thigh level.
- Bend again bringing your weight to the ground.
- Do 3 sets of 10-12 reps.
Advise:
To raise the barbell or dumbbells, bend your knees while keeping your back straight. Contract your abs during the exercise.
Step 5. Use the leg machines
If you are seriously motivated to strengthen your legs, you may want to consider joining a gym and start using different strength machines. You will be able to gradually increase the load and intensity of the training thus promoting muscle growth. For each exercise, start with a weight that allows you to perform 8-10 consecutive repetitions. Have a personal trainer follow you so you can determine the right load for your physical condition. Here are some exercises to do in the gym:
- Leg extension. Look for this machine and load it with the maximum weight you can lift for 10 reps. Sit down with your knees bent and placing your feet under the bottom bar. Straighten your legs to lift the weight and bend your knees to lower it back to the starting position. Do 3 sets of 10-12 reps.
- Standing leg curl. Look for this machine: it will allow you to lift the weight with a cable tied at the ankle. Load it with the maximum weight you can lift for 10 consecutive reps. Secure the cable at the ankle by holding onto the support bar. Bend your leg towards your buttocks to lift the weight, then straighten it back to the starting position. Do 3 sets of 10-12 reps. Repeat the exercise with the other leg.
Part 2 of 3: Changing the Training Type
Step 1. Do cardiovascular activity
While some fear that cardio training will over-slim their legs, with the right exercises you will not only be able to strengthen your leg muscles, but you can also keep yourself fit and healthy. If you add an incline that simulates hill incline (such as when biking or hiking) during training, you will increase muscle strength in your lower limbs.
Note:
Long runs can slim your legs. Either way, that doesn't mean you need to avoid cardio. Try running uphill and no more than three hours a week.
Step 2. Work hard
Even on a normal day, your leg muscles move to get you where you want. Since they are used to attend to daily chores, high intensity targeted exercises are necessary if you want to stimulate their growth. Each time you train, do 2-3 sets of 8-12 repetitions and load up as long as you can, until your muscles "burn".
- To increase the intensity of the work, increase the load after the first few weeks of training.
- Do not overdo it. Make sure you understand the difference between fatigue pain and injury. If you don't have much experience with weights, have a personal trainer follow you.
Step 3. Train fast
Someone may have taught you in the past that you need to move slowly when exercising with weights. In reality, explosive movements awaken muscle fibers other than those stimulated by slower movements and probably less developed than others that are also found in the legs.
Step 4. Train a different muscle group every day
If you train your leg muscles every day, they won't have time to recover and grow. Plus, you risk getting hurt. Instead, focus on one muscle group one day and switch to a different one the next day. Rest is important for their growth.
Step 5. Get the calories from the right foods
It doesn't mean you can binge at every meal. Instead, make sure your calorie intake comes from healthy foods. When you do muscle strengthening, you need a lot of calories to sustain yourself. To promote muscle growth, consider:
Limit the consumption of industrially processed foods, sugar and white flours, fast food and snacks. They make you feel exhausted rather than full of energy and ready for training
Advise:
Foods to include in your diet are lean meat, tofu, whole grains, legumes, and lots of fruits and vegetables.
Step 6. Get your fill of protein
You need them to build muscle, so be sure to take them with every meal. Eat veal, pork, chicken, fish, and other low-fat protein sources. Opt for tofu, legumes, and eggs if you are a vegetarian.
Step 7. Try supplements, but don't rely on them too much
Some argue that certain supplements can further stimulate muscle growth. In any case, they should be taken together with a balanced diet and adequate water intake.
- Creatine is a substance produced naturally by the body aimed at muscle development. It does not involve contraindications if taken in doses of 5 g per day for a limited period of time.
- Consult your doctor before taking supplements.
Part 3 of 3: Making Your Legs Look Stronger
Step 1. Put on baggy pants
It's the fastest way to make your legs seem more massive. The pants should be the right size, but slightly looser at the ends. There are many models to choose from, without them giving you the air of disappearing inside.
A good solution is boot-cut trousers (flared). They are tight on the thighs and spread from the knee down, making the legs appear slightly larger
Note:
Don't wear skinny jeans. They make your legs look slimmer, so don't use them if you want them to look more muscular.
Step 2. Avoid short, baggy shorts
Conversely, they should be snug enough if you want your legs to look sturdier. The wide ones highlight the slender legs.
Step 3. Put your boots under your pants
They are trendy and can increase the legs by a few centimeters. Choose a model that reaches mid-calf and wear a pair of boot-cut jeans.
Step 4. Choose the right color and pattern
Opt for wide horizontal stripes or bold patterns as they give the legs a sturdier look. Pastel colors (such as lavender, mint, powder blue, or pale pink) can also help.
Advice
- Try to train regularly.
- Keep in mind that you may be underweight.
- Do not wear very tight jeans because they emphasize the thinness of the legs.
- Stretch after your workout.
- Practice activities that promote muscle development in the thighs, such as cycling (mountain biking, stationary bike, road cycling) and running. Use the stairs instead of the escalators and the elevator, park the car away from your destination and walk. You can also play sports on rest days, such as swimming, horse riding, soccer and tennis. They are great for building leg muscles.
