How to pump up a girl’s skinny legs at home?

What result do we want to achieve?

How are beautiful and firm buttocks and thighs formed? The Internet is simply overloaded with photos of girls in great shape.

Looking at them, I can’t believe that such results can be achieved at home. And completely in vain!

The main key to success is just a few basic complexes that any woman can master. Your persistence and belief in success will play an important role.

First, some useful tips:

We all know very well that a new life begins on Monday and ends on Tuesday. Create a motivator for yourself, it could be a photo demonstrating what you need to strive for when starting exercises. Keep a diary of your successes, promise to buy yourself a very expensive thing, in a word, do everything to develop the habit of playing sports;
When starting classes, adjust your diet by eliminating complex carbohydrates. Introduce more fluids, protein and greens into your diet. It is protein that helps to form beautiful muscle mass and there is no need to be afraid that your legs will become like those of bodybuilders. Exercises in combination with proper nutrition will make it possible not only to lose weight, but also to tighten muscles without pumping them up;
Another useful diet tip: if you're craving something sweet, eat it, but work off the calories by increasing your workout time or intensity. This is better than having a breakdown from time to time, eating cakes, buns and chocolates;
Any load on untrained muscles begins with a warm-up; this is a mandatory point in the program; without warming up, you can get injured. Exactly from the moment when you no longer feel pain in your legs and buttocks, you need to increase the load using small dumbbells and allocate more time for exercises.

Persistence and patience, and in a few weeks you will have perfect thighs and buttocks, no worse than those of fitness models.

How to pump up your legs from the inside?

Here are some effective exercises with which a girl can improve the shape of her inner thigh.

It is this part of the leg that always worries the most: here the muscle group is almost not involved in the work, quickly flabby and sag, making the hips ugly:

Exercises such as “scissors” in any variations effectively strengthen the thighs on the inside. You can perform them with your legs high or low. In the latter case, this will also help pump up your abs;
Side lunges on the knee, they are done by alternately transferring the body weight from one leg bent at the knee to the other;
Sedentary stretching will help pump up not only the inner thighs, but also the back of the thigh. It is performed from a sitting position, legs straight apart. Straighten your toes at an angle of 90° and try to reach them with your hands. Stay in this position for a while;
At home, an ordinary ball will help you work out the muscle group of the inner thigh. You need to do several approaches, squeezing it tightly with your legs from a standing or sitting position for some time.

Remember that exercise should be regular; only daily exercise will help you form an ideal figure.

Hot five exercises for the buttocks at home

These same exercises are suitable for women of all ages who want to pump up and tighten their butt without much effort and time at home.

Before the main complex, it is important to warm up well and stretch the muscles of the buttocks.

That’s why we do a warm-up for five minutes before training: running, jumping, twisting from one side to the other, swinging our arms and legs. An active warm-up will prepare the body for training, make the muscles more pliable, start the work of the cardiac system, speed up breathing, and increase body temperature so that we can smoothly move on to a more intense load on the buttocks at home without compromising health.

There is also a psychological factor. During the warm-up, we mentally prepare ourselves for the lesson. After warming up, we can smoothly move on to our gluteal complex at home.

Squats, toes apart 45 degrees

At the first stage we have to do a series of squats. They are simple in technique, but intense and effective. Squats at home allow you to pump up your butt better if you use additional weights.

First version of squats. Exercise allows you to pump up your butt and thighs, stabilizes the spine, and develops the abdominal and back muscles. More details about the technique:

We place our feet wider than shoulder level, turn our toes apart, fold our arms crosswise on our chest, and stretch them forward.
Exhale and lower yourself down until your thighs are parallel to the floor.
With a breath we rise back.
Keep your back straight while squatting.
We perform 30 repetitions.

Heels to the ceiling from all fours

We perform the following exercise for the butt on the floor. For convenience, it is better to put a rubber mat on the floor. We get down on all fours. Now the execution technique:

We lower our elbows to the floor and draw in our stomach. In this position, the pelvis is located slightly higher than the shoulders.
As you exhale, lift your right foot as high as you can, reaching toward the ceiling with your heel.
Inhale and gently lower your thigh to the starting position.
Make sure that your lower back does not arch downward.
The position of the body should be completely level.
Do 30 repetitions with your right heel.
Rest briefly and perform 30 repetitions on your left leg.

Lateral hip adduction from a lying position

The next position is nothing more than ordinary leg swings, which allow you to pump up the outer lateral surface of your thighs. The thigh abduction is the most effective exercise for strengthening the thighs and buttocks. As with any other exercise, the result will depend on the correct execution.

We lie down on the right side. We slightly raise the body from the floor, placing our right hand on the elbow and fixing our head on it.
Exhale and raise your left leg higher.
Inhaling, we lower our leg down, but keep it suspended so that it does not touch the other leg.
We repeat the exercise again.
We perform repetitions until a strong burning sensation arises in the muscles, and there is no longer any strength to continue the exercise.
This should result in at least 25 repetitions.
Roll over onto your left side and begin pumping up your right leg.

Speed skating lunges

This is Jillian Michaels' favorite exercise. It makes the butt firm and we don’t need any additional accessories to do it at home. Speed skating lunges are an unusual variation of lunges that improves coordination and allows you to pump up your butt and thighs, and also perfectly pumps up your core muscles. Technique:

We stand straight, legs together, hands on our sides.
With an exhalation, we make a special lunge back using the right leg. In a simple lunge, the leg is placed straight, but for a speed skater's lunge, the leg must be placed back diagonally.
As you inhale, bring your right leg back.
We carry out efforts and lifts using the front leg.
We repeat the exercise now with the left leg.
We do 20 repetitions on each leg.

Deadlift

And finally, the final task. To perform it at home you need dumbbells. If they are not available, you can use a barbell or other weights. You can pick up a liter bottle of water. The load should not be very heavy. You can start with five kilos.

This exercise is universal, it wonderfully complements any training complex.

We stand straight with our knees slightly bent.
We take the prepared weight in both hands.
As you inhale, bend forward to keep your back straight.
The knees remain bent during all repetitions.
With an exhalation, we lift the load, squeezing the buttocks.
When lifting, we bring our shoulder blades together. This way the back muscles are unloaded.
We perform 25 repetitions.

How to quickly pump up your thighs?

How to pump up your thighs in a week? To achieve a quick effect, you will have to add strength loads and more to the main complex.

A prerequisite for achieving success in such a short time is:

Proper and balanced nutrition;
Strength loads, dumbbells or any leg weights have proven themselves to be excellent here. If there is no such equipment in the house, you can use a regular backpack, filling it with something heavy;
Double the training time;
Additional daily runs.

By combining the complex, you will achieve results in just a week or a week and a half. Before you start, think about whether you can handle such a load? And don't forget about warming up before starting classes.

However, do not expect that the result will be rapid, and after a week of training you will have slender fitness legs. Understand: what you have been “accumulating” for months and years will not “burn out” in a week.

Basic complex

Basic exercises that will help a girl quickly tighten her buttocks and pump up her thighs:

Lunge forward with your knee bent from a standing position. You can start doing the complex without dumbbells, but you must continue with weights. This way you will achieve the desired effect faster;
Squat down, imitating the classic sumo wrestler position. The workout is more effective with dumbbells in your hands;
Take the barbell in your hands, spread your legs slightly, take a position so that your torso is parallel to the floor. Bend your knees slightly, placing your butt back, lower and straighten your torso, holding the barbell with your arms outstretched;
Squat with a barbell or dumbbells;
Do half squats from a standing position with your legs spread quite wide. From the rack, lower your pelvis so that it forms a parallel line with the floor, do not lower your hips lower. Stay in this position for as long as you can.

Exercises with a low bench are very effective in tightening the leg muscles; with the help of such a simple “simulator” you can take lateral and straight steps on and off the bench.

Static loads

Static exercises will help pump up the legs of a girl who has problems with the musculoskeletal system. They do not place dynamic loads on the spine, and therefore can be performed without fear of causing harm to health.

To pump up the hips and buttocks, statics in the form of a “chair” and a sumo rack are used.

"High Chair"

Beginners should perform the exercise with their own weight. For girls who already have training experience, it is recommended to place a dumbbell or kettlebell on their knees.

Sequence of the exercise:

Press your back against a vertical surface and take a short step forward.
Without moving your feet, lean back and rest your spine against the wall.
Lower your body to a sitting position (legs bent at right angles).
Fix in this position for about 45-70 seconds (a burning sensation should appear in the thighs).
Take a minute break to rest and perform the “chair” 2-3 more times.

On the subject: When the leg muscles are wooden

Sumo stance

The exercise mainly loads the inner and back surfaces of the thighs and buttocks.

Spread your legs at a distance of about 40-50 cm and spread your toes to the sides.
Place your palms on your hips.
Straighten your back and pull in your stomach.
Stay in this position for 1 minute.
Rest for 40 seconds and repeat the exercise 3 more times.

How to lose weight in your thighs without pumping them up

How can a girl quickly lose weight in her thighs without doing strength exercises? The basis should be a set of stretching workouts, which will allow your muscles to tighten. The complex must be supported by a balanced diet, massage, etc.

What you need to do for quick results:

Find a few basic complexes that will allow you not to pump up, but to stretch your muscles. This could be a simple split, try to sit on it every day. Or, placing a chair in front of you, place one leg on it, bending the knee, and pull the other as far as possible;
Eliminate complex carbohydrates, animal fats, salty foods, sweet carbonated waters, white bread and alcohol from your diet. Introduce more animal protein into your diet, for example, lean poultry, fresh vegetables, bran bread. Try to drink more water (up to 2 liters per day), but keep in mind that soups, coffee and tea are not included in the amount you drink;
Use local remedies - anti-cellulite massage with special brushes, massagers, oil or cream. You can use film wrapping with special warming substances; cupping massage is very effective. However, this technique requires some skills and not everyone can do it at home;
An almost immediate effect can be seen from patting with honey: spread honey on your thighs and begin to consistently stick and tear your palm off the sticky surface. The massage continues until the honey mass changes color, then it must be washed off.

Recently, treating the surface of the thighs with a dry brush with natural soft bristles has received praise. It causes an active rush of blood to the tissues, exfoliates the epidermis, eliminates the appearance of cellulite and allows you to quickly lose weight in the thighs.

"Pistol."

An interesting option is also possible: weight squats without any additional weights at all. They need to be performed as follows: leaning your back against the wall, stretch one leg forward, and begin to squat on the second - “pistol”. The starting position gives the movement its name due to its visual similarity to a weapon. On the first day of classes you should not do more than 10 squats. As you acquire skills and training, their number can be gradually increased. Having gotten used to such loads, to enhance the effectiveness of your workouts, you can take dumbbells in your hands; at home, any of the above-described weights will do: plastic bottles filled with water, heavy books, etc.

How many times to practice?

In order for the exercises to be effective, they must be repeated several times over a certain period of time. This way the necessary load on the muscles is achieved, forming and allowing them to be pumped up.

How long should workouts take to achieve maximum results at home and lose weight at the same time?

If you plan to devote 15 to 30 minutes a day to the complex, then the exercises should be done daily. Physical activity for 1-1.5 hours allows you to reduce the number of classes to 3-4 times a week;
Exercises should be alternated, doing approaches from 40 to 50 times each;
It is better not to increase the break between approaches by more than 2 minutes;
Having chosen several basic complexes, over time you can supplement them with more complex ones, identifying the weak points of your training;
If it becomes easier to perform the complex, supplement it with strength training or more complex exercises, for example, a straight plank, at least a couple of times a week. This will keep your whole body in good shape.

Sometimes you hear that it is more difficult to quit working out at the gym than at home. And this is true, we value the efforts of paid trainers more than our own. Therefore, if you can afford it, go to the gym.

In any case, you need to remember: to become beautiful, you don’t need expensive sports equipment or a suit. You just need to develop the habit of taking care of your body and not relaxing.