✅ What to do if you have thin legs. Thin legs - how to make them thicker

Women's online magazine for lovely ladies

beauty

— 24.10.2017 24.10.2017 0 17419
Life brings great joy when a woman lives in harmony with her body and appearance. But, alas, very often girls want what they don’t have. Imaginarily, girls can be divided into two groups: the first one sighs about thin legs, and the second one comes up with all sorts of solutions to get rid of such a scourge.

When solving this problem, many girls make one of the most common mistakes - they try to eat high-calorie foods. The result turns out to be disastrous. Once she starts consuming everything, a girl will quickly grow a voluminous tummy and weighty sides. But the problem of thin legs will not be solved. The situation will only worsen from consuming a large number of calories; the girl will have thin legs and a fat belly. This arrangement will not please any representative of the fair sex.

How to make thin legs thicker?

Physical activity is the main method of combating thin legs. At first glance, this approach may be surprising. After all, it is believed that any physical exercise is aimed at reducing volumes, and not at increasing them. But, girls with a thin body and thick legs, with the help of physical activity, will burn fat and increase muscle, which will give their plump legs a delightful shape. And for girls with thin legs, long-term training will build muscles, which will give their legs more volume. The first rule of training is the mode of alternating the exercises themselves and rest.

When building muscle mass, you should not forget that muscles absolutely need rest to grow. That is, it is forbidden to practice every day. The break between physical activity should be at least one day.

The second rule of muscle building is weight training.

Moreover, in order to fulfill these conditions, it is not necessary to work out in the fitness room, exhausting yourself with training. For exercises to increase thin legs, the space of any room in the house is quite suitable. Some models and aspiring bodybuilders also use a set of training data.

How to train to make your legs thicker?

First, understand that it will be very difficult. Leg workouts are usually the killer ones. If you do not have the health restrictions that I wrote about above, then sit back and write down.

The base is the basis of the basics, only heavy basic exercises will most effectively affect muscle growth.

There are a lot of different exercises and options for doing them. But the most important thing is the correct technique.

If you do the exercise incorrectly, you risk not only wasting time and being left with thin legs, but also getting injured. There is also no need to stagnate on one weight for months.

As I said before, give priority to the basic movements:

You can also add some isolation exercises to squeeze every last drop out of your branches.

You can also do leg raises in the machine if you want a butt like a nut. I like it better here.

For example, you can squat with a barbell on your shoulders, or in a Smith machine. But Smith won't give you the same sensations that a barbell will, so leave it to the girls.

If you want to gain muscle mass, then it is better to avoid supersets , dropsets and other gimmicks. At the initial stage they are of no use.

Exercises for too thin legs

A mandatory start to any workout is a warm-up so that the joints and ligaments are properly warmed up. Warm-up is almost as important as the workout itself. It will allow you to avoid injuries and minimize discomfort during exercise. To do this, you can march for 2-3 minutes in place, walking on tiptoes and on your heels. Bends to the sides and swings will not be superfluous. The jump rope is also suitable for warm-up activities. After 7-10 minutes, you can complete the warm-up and begin the main workout.

You don't need to do many repetitions for each exercise. A large number of repetitions are used in the strategy - “How to make fat legs thin.” We need a load, but with a small number of approaches - otherwise there will be no use from the training. The benefits of exercise will increase if you use weights that can be attached to your ankles. When you get used to this weight and it seems light to you, you can increase it. But we leave the number of repetitions the same.

What to do if there is not enough equipment at home?

The easiest way to use weights is with dumbbells up to 1.5 kg. But not everyone may have dumbbells; then, as an alternative, take plastic bottles filled with water. By changing the container volume it is easy to adjust the required load. You can also make fabric “dumbbells”. To do this, sewn fabric bags must be filled with sand. The ankle weights are ready. At the beginning, the weight should be no more than 0.7-1.5 kg. When you get used to this weight, increase the weight of the bags. A heavy barbell can be replaced by a backpack on your shoulders, stuffed with heavy books or other things.

How to pump up your buttocks without squats (video):

Let's look at the most popular techniques.

Squats with a load

The question arises - “how to correctly select the weight of the cargo?” To do this, perform ten squats and, if the last two of them are overcome with great effort, then the weight is selected correctly.

Let's look at how wide squats are performed.

We place our feet wider than our shoulders, with our toes pointed to the sides. Taking a deep breath, arching your back slightly, tense your abdominal muscles and slowly bend your knees. We perform this exercise 10 times.

"Pistol"

Squats to gain muscle mass are possible without weights. An example of this is the “pistol” exercise. It is necessary to lean your back against the wall, without bending your right leg at the knee, raise it parallel to the floor, and slowly squat on your left leg. Next, change the position of your legs. Do ten squats.

Exercise on toes

This exercise must be performed with weights in your hands. We place our feet wider than our shoulders with our toes turned outward, and raise our body, standing on tiptoes. From this position, standing on your toes, we squat. Next, lower your heels and straighten your legs (8-10 times is enough).

Lunges

From a standing position (put your feet together), we perform a lunge with your right leg, while bending it at the knee, make springing movements and try to transfer all the weight to this working leg. We return to the original position. We repeat with the left leg. During this exercise, the hands hold dumbbells (weight 2-5 kg) and are lowered down. The number of lunges with each leg should not exceed 15.

How to pump up your legs without barbells and exercise machines! A set of exercises for legs (video):

Heel drop

For this exercise, you need a surface that is at least 5 cm above the floor level. We stand on this surface so that our heels are suspended. We alternate between slowly lowering the heels and raising them on the toes. Perform the exercise until the onset of fatigue in the calves.

Mahi

From a standing position, legs together, we make various swing movements (sideways, backwards, forwards). The exercise is performed with a weight on the legs. It is enough to perform 9-10 repetitions with each leg. The effect will be better if you perform the swings more slowly.

swing

To perform the exercise, you need to lie on your back, raise your legs up, and bend them at the knees. Next, with bent legs, we take turns bending (right/left).

Exercise for calves

Raise your left leg to waist level and bend it at the knee joint. We move a little to the right and swing our leg to the left. The movement comes from the heel. We do this exercise on each leg 10-15 times.

At the end of any training, we walk in place (3-4 minutes). After 1.5-2 months you will see progress. Simple walking, climbing uphill or up stairs is also suitable for enlarging thin legs. Lying on the sofa, you can also take care of your skinny legs. But you will need a helper to complete this exercise. To do this, lie on your stomach and straighten your legs, trying to bend them at the knees. But someone needs to hold your ankles at this time. Repeat up to 30 times.

How to pump up your legs (video):

It should also be noted that running while building leg muscles is contraindicated, since any aerobic exercise helps to lose excess weight. And the weight is lost not from a specific area of the body, but from everything, including those very thin legs. So you should return to running only after your hip volume reaches your desired level. An integral component if you want to increase the volume of thin legs is nutrition. But the diet should not be high-calorie, but, at best, protein-rich, that is, based on high protein intake. After all, protein plays a major role in building muscles. Protein foods include: chicken eggs (only whites should be consumed, and yolks should be avoided as they are a source of cholesterol), dairy products (cheese, cottage cheese, low-fat kefir, milk), meat in its various forms (chicken breasts, turkey, low-fat beef), a number of fish (salmon and sturgeon varieties) are also suitable.

How can girls gain weight in their legs?

Most often, women discuss diets, methods of losing weight, and the ability to remove extra centimeters from their thighs, calves and legs.
Everything is simply captured by mass weight loss. Now the world dictates its own rules, because thinness is in fashion. But if it looks beautiful on screens and magazine covers, then in real life everything is completely different. Often thin girls have complexes, put on baggy clothes, and wear trousers. And all because of the legs. They are the ones who show extreme thinness. Although, it should be noted that not all representatives of the fair sex have a problem with weight. No, quite the opposite happens. The whole body is beautiful and slender, but the legs are too thin. How to gain fat in your legs with exercise? This article will present the main methods that have been tested in real life and have shown good results. Cause of thin calves and legs
So, before you think about how to get fat in your legs through exercise, you need to understand the cause of the problem. Slender, even, but thin legs can be passed on genetically. Notice, perhaps your parents or sisters, aunts or grandmothers have this type of leg structure? If yes, then you don’t have to worry about any developmental problems and start exercising. But thin legs and thighs can be the result of anatomical problems: muscle atrophy, injury, polio. In such cases, medical intervention is necessary. But if everything is in order, then feel free to move on to the next steps towards beautiful legs! How to get fat in your legs? Physical education and exercise will be your faithful helpers.

Getting better in the hips

It is much easier to gain weight in your hips than in your calves. Firstly, there is more muscle mass here, and it can be shaped as desired. The main thing is persistence. So, what can you do to get fatter legs? Here are some exercises for your hips.

Exercise 1

Stand up straight, keep your back straight.
Lunge your right foot forward slightly (imagine being knighted) so that your left knee forms a 90-degree angle, but never touch the floor. Return to the reverse position. Do this twenty times, first on one leg, then on the second, in three approaches. Exercise 2
How to quickly gain weight in your legs? Regular squats will also be effective. Do them at a slow pace, because your goal is to gain muscle mass, not burn fat. Place your feet shoulder-width apart and slowly squat, but not all the way. Imagine that there is a chair behind you that you want to sit on. Such squats should be performed twenty times in three approaches. You will pump up not only your upper legs, but also your buttocks.

Exercise 3

Don't forget the inner thighs. They shouldn't be flabby. How to get fat in your legs? Take a mat and lie on your side. Your entire body should be stretched out like a “string”. For convenience, place your hand in front of your chest and lean on it. Slowly swing your leg up and extend your toe. Twenty times, three approaches on the left and right leg.

Getting better in the calves

Now let's move on to the calves.
This part swings harder, it is difficult to gain weight here. But if you try, everything is possible. Exercise 1
Stand near the wall and lightly lean on your hands for balance. Place your feet straight. Rise up on your toes and slowly lower down. Do this a hundred times in one approach. Remember to go at a slow pace.

Exercise 2

Walking on your toes with weights. Hold dumbbells or water bottles in both hands. Walk with them in a half-squat on your toes for about five minutes. Do everything at a slow pace. Approach – 3 times.

Conclusion

Such simple exercises will give quick and good results. Don't forget about proper nutrition, weight gain cocktails and rest. Be healthy!

Women's online magazine for lovely ladies

beauty

— 24.10.2017 24.10.2017 0 17419

Life brings great joy when a woman lives in harmony with her body and appearance. But, alas, very often girls want what they don’t have. Imaginarily, girls can be divided into two groups: the first one sighs about thin legs, and the second one comes up with all sorts of solutions to get rid of such a scourge.

How to make thin legs thicker?

The second rule of muscle building is weight training.

Exercises for too thin legs

What to do if there is not enough equipment at home?

How to pump up your buttocks without squats (video):

Let's look at the most popular techniques.

Squats with a load

Let's look at how wide squats are performed.

"Pistol"

Exercise on toes

Lunges

How to pump up your legs without barbells and exercise machines! A set of exercises for legs (video):

Heel drop

Mahi

swing

To perform the exercise, you need to lie on your back, raise your legs up, and bend them at the knees. Next, with bent legs, we take turns bending (right/left).

Exercise for calves

How to pump up your legs (video):

A set of exercises for thin legs

Too thin legs can be easily pumped up; you just need to start regularly doing a set of exercises that will help you gain muscle mass.

Warm-up: walking in place with high lifts of the legs, bent at the knees, tilting the head in different directions, rotating the arms, starting with the hands and ending with the shoulder joint, bending the torso in different directions, rotating the feet clockwise and counterclockwise, then the same with knees, you can complete the warm-up by jumping rope for a couple of minutes.

Exercises for thin legs:

Squats. It is recommended to perform it with additional weight. Squat with a straight back; you should not go down too deep.
"Pistol." Press your back to the surface, straighten one leg and begin to squat, trying not to touch the floor. Then do the same with the other. Ten repetitions are enough to get started. When the body gets used to the load, you can add weights.
Lunges. There is a dumbbell in each hand and your feet stand together. Maintaining the position of the hands, do alternate lunges, first on the right, then on the left leg. Do 15 times.
Swing your legs. To increase the load, you can wear special weights on your ankles. Performed standing, back straight. Try to raise your leg to the side as much as possible, without tilting it forward or backward. The pace is slow, 10 times for each leg.
From a position on all fours. You need to try to move your leg back and up as much as possible, this is done with a sharp movement. Performed 10 times for each.
Lie on your side, rest your hand on your elbow and place it next to your chest. Lift your foot upwards. Do 25 reps. Then turn over to the other side and repeat.

Exercises for calves:

Calf raise. Place your legs shoulder-width apart and turn your feet slightly outward. Rise on your toes, trying to stretch out as much as possible, the top of your head tends upward. Stay at the extreme point for a couple of seconds. Perform three sets of 30 reps.
Exercise on a hill - step or a thick book. It is necessary to rise to an elevation so that the heels hang down. As you inhale, you need to stretch up as much as possible, and as you exhale, lower down. In this case, you should try to touch your heels to the floor. Do 3 sets of 30 repetitions.
Sitting on a chair. Position yourself at the very edge, maintaining a straight posture. Place weights on your knees to increase the load. Start doing leg raises on your toes. Hold for a couple of seconds at the top point.
Squats on toes. Performed with weights, done with a straight back. When lowering, you need to rise on your toes. Do three sets of 15 repetitions.

On the subject: Set of exercises starting position of legs apart

Exercises for thin legs and buttocks:

Tilts. The feet should be placed at a distance greater than shoulder width. Bend to the right and left sides, do not lean your body forward or backward. You should tense the muscles of your legs and buttocks.
Lie on your back, bend your knees, place your feet on the floor. Arms are straightened along the body. Begin to lift your pelvis while tensing your buttock muscles. You can linger for a few seconds at the top point.
Retraction. You need to stand up, grab the back of the chair with your hands, and slightly tilt your torso forward. Begin to extend your leg back, keeping it straight. The posture also does not bend. The muscles of the buttocks should tense when performing the exercise.

Read more in our article about all the exercises for thin legs, calves and buttocks, as well as tips for doing them.

Physical exercises for legs

The first way to “fix” your legs is physical activity. Don’t be surprised that when solving the problem of reducing the girth of the hips and increasing them, the same solution is proposed. The fact is that in the first case, fat is burned and muscle mass is built up, which gives shape to the legs and prevents excess fat from growing throughout the leg. In the second case, through long-term training, muscles are built up, which make the legs larger in volume. Accordingly, the result of training is directly proportional to the effort invested.

Basic rule of training!

If you want to build muscle mass, it is important to remember that you cannot do exercises every day. Muscles grow during rest, so the best option would be the following alternation: 1st day - intense training, 2nd day - rest, 3rd day - training, 4th day - rest, etc. That is, a break between classes sports should be one day.

Thin legs - how to make them beautiful?

It is important to note that every woman has her own concepts of thick and thin, so there is no specific standard. In addition, the shape of the legs is genetically determined and a person can only correct deficiencies that appear during life. There are several tips on how to get better if you have thin legs:

It is important to exercise regularly, and not only the muscles of the legs, but also other parts of the body should receive stress. It is forbidden to train every day because muscles grow when they rest.

There are also some women's secrets that will visually increase the volume of your legs.

How to make thin legs look full - exercises

To get good results, it is recommended to use the following regimen: a day of intense training and a day of rest. You should start with a warm-up to warm up your muscles, which will reduce the risk of injury. Another important tip is to train at a slow pace.

What to do to improve your legs - effective exercises:

You can also increase the volume of your legs by cycling, but you need to take regular walks and ride for at least half an hour.

I want slender legs at home. Tips for those who want to make their legs thicker

Why do we always want to have what we don't have? Millions of women dream of thin legs, and those with thin and slender legs consider them a disadvantage. In this case, girls with really thin legs should not gain extra pounds, but rather build muscle mass, which will give the thinness a beautiful relief. It’s just advisable to remember that daily exercise is not for you, because muscles grow during rest. Therefore, in order to achieve the goal, you need to choose the following training regimen: the first day - intense training with different types of exercises, then rest and so on.

Causes of extreme thinness

Doctors believe that the main reason for thin female legs is a crooked spine, and to one degree or another, every second person has it, but not all of them suffer from thinness. It is caused by scoliosis, which develops in certain parts of the spine that are responsible for the functioning of the gastrointestinal tract and thyroid gland. Genetics also plays an important role - if a woman has a genetic predisposition to thinness, then with scoliosis her likelihood of losing weight increases several times.

What to do to get better

Initially, you need to consult a specialist and get tested for scoliosis. If curvature of the spine occurs, then it is necessary to undergo a course of treatment. It won't hurt to do yoga either - some asanas are designed specifically to get rid of problems with the spine and eliminate the problem of a thin figure. If there are problems in housing and communal services, then because of this, food may be poorly digested and loss of appetite, you should also check with a gastroenterologist.

You should not immediately switch to a diet that is too high in calories, especially for those who have been constantly eating low-calorie foods. This will not solve the problem of thin legs, because gaining muscle mass does not depend on the amount of food eaten, the main thing is how many nutrients the body has absorbed. The diet must be thought out to the smallest detail, and the diet must contain proteins and carbohydrates in the right quantities. The diet is combined with intensive sports and exercises to increase the volume of muscle mass not only on the legs, but also on a thin body, so that the relief is harmonious.

How to pump up too thin legs

The problem of thin legs can be eliminated by increased physical activity. Exercises to build muscle are performed at a very slow pace, and all sorts of long-distance running in this case will make your thighs even thinner, but a regular bicycle will be very useful. Several effective exercises to give thin legs an attractive shape at home:

Exercise No. 1: straight, legs apart. A ball is clamped between your knees, which should be squeezed for 4 seconds and released for 1 second. Repeat at least 20 times.

Exercise No. 2: sitting on a chair, facing the wall, hands holding the back. Without lifting your feet from the floor, you need to get up from the chair and sit back down. Do at least 30 times.

Exercise No. 3: straight, feet shoulder-width apart. You need to rise on your toes, and then sit down and spread your knees to the sides. Repeat at least 20 times. For greater effect, do it with weights, as in the photo:

How to make your calves beautiful

To make the calves of thin legs look beautiful, various exercises on the steppe are best suited; before practicing it, remember a few rules:

Do not make sudden movements during exercise.
Constantly monitor your posture.
Your feet should be fully planted on the platform.
Exercises are performed for each leg alternately.
Before each new exercise, you should drink water.

Step is a rhythmic exercise, so it is advisable to train to fast music. You need to choose loads based on your level of physical fitness. If you decide to exercise on your own, then you should start with the most minimal load, gradually increasing it. You should also avoid sharply lowering your foot to the floor during exercise so as not to damage the tendons and do not bend your knee too much, avoiding the possibility of injury.

Barbell exercises

Squats are one of the most effective and popular leg strengthening exercises. In order to build muscle mass as quickly as possible, you need to “equip” yourself with additional load. It is important to know how to properly perform barbell squats to make your legs thicker:

Wide squats with a barbell on the shoulders. Stand in front of the barbell. Spread your feet wide, with your toes pointing out to the sides. Sit under the bar with your elbows back. Taking a deep breath, tighten your chest muscles as much as possible without tilting your torso to the sides. Arching your back, tighten your abdominal muscles and lean your pelvis forward slightly. After lifting the barbell from the rack, step back one step. Slowly bend your knees and perform squats 10 times. During this exercise, all the inner thigh muscles will be involved.
Front squats. With your feet shoulder-width apart, grasp the bar so that it rests on your upper chest. Inhale while sucking in your stomach and arching your back. Push your chest forward, keep your posture straight, bend your knees. Squat. When your thighs are parallel to the floor, return to the starting position while exhaling. Repeat 10 times.

Exercises for thin legs and buttocks in girls

It has already been said above what kind of loads should be done by those who want to build up the muscles in their calves and thighs. But there are still girls who are not satisfied with the volume of their buttocks. To enlarge your butt with exercises, you should pay attention to the following complex:

Of course, squats are used to give the buttocks a seductive shape. This is an effective type of exercise for pumping the butt.
The following exercise should be performed from a position on all fours. It is necessary to keep the abdominal muscles tense. One leg is extended back, but it does not need to be lifted, it should remain parallel to the surface. Stay in this position for several seconds. Return the leg to the starting position. Repeat for each 30 times.
Tilts. The feet should be placed at a distance greater than shoulder width. Bend to the right and left sides, do not lean your body forward or backward. You should tense the muscles of your legs and buttocks.
Lie on your back, bend your knees, place your feet on the floor. Arms are straightened along the body. Begin to lift your pelvis while tensing your buttock muscles. You can linger for a few seconds at the top point. This exercise is very effective for thin legs and buttocks. To increase the load, you can use a weighting agent and place it on your stomach.
Retraction. You need to stand up, grab the back of the chair with your hands, and slightly tilt your torso forward. Begin to extend your leg back, keeping it straight. The posture also does not bend. The muscles of the buttocks should tense when performing the exercise.
Also suitable for pumping up your butt are the sideways and forward leg swings described above.

Exercises with dumbbells

These exercises are also widely used to “replenish” the legs. For example, you can do the following exercises:

Lunges. Stand up straight. Take dumbbells in your hands. Lunge forward with your left leg. Please note that the lunge should be deep - the thigh should be parallel to the floor. Return to the starting position. Lunge with your right foot and return to the starting position. Repeat 20 times. You can keep your hands with dumbbells down. If you want to pump up muscle mass in your arms at the same time as your legs, you can stretch your arms forward, raise them up or squeeze them at the elbows, combining exercises simultaneously with a leg lunge.

To speed up the effect, you can join a gym, where you will work out on a special machine that allows you to build muscle mass in your legs.