How to pump up a girl’s legs - the optimal training program in the gym and at home (125 photos and videos)

Rules and features of leg training

Inflated legs for girls require constant pumping of the calf muscles and proper implementation of fitness techniques. Before starting the training, you need to do a 10-minute warm-up. This is necessary to prepare the ligaments along with tendons and joints. If you ignore the requirements during exercise, you can get injured.

Body weight, together with the efforts of moving and carrying heavy loads, places a greater load on the feet, legs and hips, so the higher the body weight, the greater the risk of displacement of the leg joints and arches of the feet. A program for strengthening muscles consists of regularity, proper weight distribution, and a gradual increase in physical effort. The schedule contains up to 4 workouts in 7 days, which must be done after lunch every 1 hour 30 minutes.

The recommended technique for performing the exercises should be followed, as this will help avoid severe soreness, poor health, injury and sprained ligaments.

The following equipment is suitable for training at home:

• collapsible dumbbells in the amount of 2 pcs.;
• different types of weights such as a sandbag or a container with liquid;
• rubber bands or expanders.

For home training to be effective, you need to remember the following points:

• to restore muscles, it is recommended to do no more than 2 workouts per week;
• to avoid adaptation, it is recommended to alternate the high-repetition style with the power style by days or months;
• to eliminate muscle imbalance, you need to work out all areas of the legs;
• A diet and sleep schedule must be adhered to.

Discipline is considered an important rule and the key to effective training. To pump up the lower part of the body, you should spend at least 30 minutes on exercises, without switching to extraneous problems.

Errors that lead to incorrect formation of the leg muscles are listed in the following list:

• elimination of joint flexibility;
• heels lifting off the surface during bench presses and squats;
• lack of warm-up before training;
• rotation of the knee joints inward during squats, both with and without a load;
• long training sessions.

The approach during exercise in which a person wants to remove fat deposits on the legs by doing squats and other exercises is incorrect. It is permissible to begin active training only after reducing the volume of adipose tissue through diet.

Muscle training can be done between classes with moderate cardio exercise. You can maintain your metabolism and muscle tone by jogging, swimming and brisk walking.

What leg exercises can you do in the gym?

If you have the opportunity to regularly visit the gym, then do not forget to devote one of your days to working on your leg muscles. You can do the following types of exercises for this:

• Various variations of deadlift, including Romanian (on straight legs). This exercise works your hips, glutes, and back. If you work without weights, you should do 20 to 30 repetitions per approach. If you perform with a barbell or use dumbbells, then 15 repetitions will be enough.
• One of the most effective exercises is squats. When doing this exercise for your butt and legs, don’t be afraid to pump up. When working with your own weight, it will be enough to perform 25 times (3 sets). If a barbell or dumbbells are used, the number of repetitions can be reduced to 15. In addition to the classic squat technique, you can try plie or sumo. With their help you can work out the inner thigh.

The importance of training for beautiful legs in girls

Inflated legs of girls will help to analyze the anatomy of the lower extremities. The latter are divided into small, large and medium muscles, closely related to each other.

The largest muscles of the limbs are:

• posterior thigh muscles;
• quadriceps;
• muscles of the posterior femoral region;
• gluteal muscles.

The leg muscles belong to the slow type, which requires minimal load. The leg muscles adapt very quickly to standard activities for the development of muscle tissue. Pumping the leg muscles is required to improve physical endurance. With weak muscles, even such training, prolonged walking or standing will be exhausting for him. The problem has a particularly negative impact on older people.

The importance of exercising when pumping the calf muscles is reflected in the following points:

• correctly performed sports activities make it possible to strengthen the huge volume of blood vessels in the legs;
• the figure, giving it normal proportions, is improved by large leg muscles;
• trainings have a beneficial effect on creating the correct position of the pelvis, resulting in the formation of a spectacular and athletic posture.

To acquire athletic legs and hips, classes should be carried out correctly, and they should consist of exercises that work each local area.

Contraindications and possible harm

Girls are contraindicated from exercising to pump up their legs if they have the following pathologies:

• phlebeurysm;
• overweight;
• recent operations;
• the presence of urolithiasis;
• joint problems;
• cardiovascular diseases;
• limb injuries.

Possible complications that may arise when pumping up leg muscles are shown in the following paragraphs:

• Presence of joint pathologies. There are mainly 2 joints in the body: the ankle and the knee. When a person starts to move, they immediately get into work. Although squats are an excellent exercise, it is not advisable for people weighing 160 kg or more to do squats, as the cartilage will begin to compress, putting stress on the ligaments.
• Too early suspension of growth zones. Bones continue to divide after reaching 25 years of age, and this is what causes a person to grow. Due to the impact of heavy weight, the process does not slow down significantly, but it does.
• The downside is that the leg muscles are overly pumped up, which doesn’t look very nice in appearance, because it makes the upper body appear smaller and the shoulders narrower.

  
  Overly inflated legs on girls do not look very attractive.

• The larger the muscle group or muscle, the more resources will be required to restore it.

Before you start pumping up your leg muscles, it is advisable to consult with a professional trainer, since he will be the one who can help you develop a training plan and achieve the required result.

Additional Tips

All people are different, and therefore you need to build on your own situation. People often ask how to pump up a girl’s legs in a week? Yes, just like the guy - no way.

You must understand that muscles have obligatory processes that they must go through - tissues are torn during training, after which they are restored. This process takes approximately 48 hours.

Roughly speaking, in 3 such cycles you will not be able to see the result. Unless you feel it - in the form of the good old pain that appears after the first workouts.

If you are wondering how long it will take to pump up a girl’s legs, then be prepared for the fact that it may take months. Everything depends on you. After all, perhaps you need to lose subcutaneous fat and get your muscles back in shape, or you want to actively gain muscle mass. Different cases require different training and nutrition, on which the result depends.

Basic set of exercises

Inflated legs in girls make it possible to give definition to the muscles and increase the overall level of physical fitness. However, before conducting classes, you definitely need to get ready for long and hard work. This is explained by the fact that in 5 days or a week it will not be possible to pump up the lower part of the body. The first visible results will be noticeable only after 1-3 months of frequent training.

Strength training at home must include a warm-up, the purpose of which is to warm up the joints and muscles to increase the plasticity of the ligaments and saturate the blood with oxygen. The duration of the warm-up complex should not exceed 15 minutes, of which 7 minutes. You definitely need to do cardio training in the form of working on an exercise bike, running or jumping rope.

Remaining 8 min. are aimed at moving the pelvis in a circle, bending, turning, as well as swinging the upper and lower limbs. Before deciding to start pumping your legs, you should definitely consult with a fitness instructor and doctor. This is explained by the fact that high-amplitude strength training will be contraindicated for pathologies of the musculoskeletal system, heart and blood vessels.

Classic squats

Squats place a fairly strong muscular load on the hips and gluteal area. During squats, it is imperative to monitor the position of the back: the spine should always be straight while raising or lowering the body.

Step-by-step description of performing standard squats:

1. It is necessary to take a standing position, spreading your shins at shoulder level. The socks should be inspected directly.
2. Your arms should be extended forward and held at chest level. The abdominal muscles must be tensed.
3. After inhaling, you will need to slowly take your body into a squat position.
4. As you exhale, you should quickly stand up, taking a standing position.

The workout consists of 15 active repetitions. Then you should rest for a minute, and then repeat the workout three times.

Plie squats with a dumbbell

Thanks to squats with wide legs, you can pump the thigh area from the inside and back.

To perform the workout correctly, you must adhere to the following steps:

1. You need to hold the dumbbell with your upper limbs and place it on the floor surface between your legs. Your shins should be spread out to the sides with your toes turned outward. The stomach must be pulled in.
2. While inhaling, you should squat with your body.
3. As you exhale, you need to rise.

The exercise consists of 15 approaches of 4 sets. Between them you must rest for 60 seconds.

Jumping

Jumping makes it possible to perform increased muscular and functional load, which will be accompanied by increased production of anabolic substances such as testosterone and somatropin. The high presence of hormones in the blood will act as an auxiliary factor in the increase in muscle tissue.

The training will need to be carried out as follows:

1. The legs must be placed at the level of the shoulder area.
2. Your torso should be in a squat position, placing your palms directly at chest level.
3. While exhaling, you need to perform a strong jump with your arms moving back.
4. Then you should take a sitting position, performing 14 jumps.

The lesson consists of 4 sets, between which you need to rest for 90 seconds.

Lunges with dumbbells

Lunges with dumbbells pump both the back and front gluteal and thigh areas. Exercises increase the elasticity of the ligaments, the flexibility of the joints and affect the hypertrophy of the leg muscles.

Step-by-step instructions on how to perform weighted lunges:

1. Once in a standing position, place a pair of dumbbells on each side of your thigh. The feet must be placed together.
2. As you inhale with your right leg, you will need to take a huge step straight, transferring your body weight to it. The left leg needs to be bent at an angle of 90° and lowered.
3. When exhaling, you must take the original position. Next, you should repeat the exercise on your left leg.

The workout consists of 4 sets of 16 repetitions. After each series it is necessary to take a break for 1 minute.

Leg extensions with an expander

Such isolated strength training allows you to pump up the biceps of the buttocks and thighs. Also, exercises allow you to make women's buttocks more beautiful within a short period of time.

How to do the exercise:

1. You need to put an expander ring on the ankle of your left leg.
2. The other end of the ring will need to be secured to an object, for example, a table, radiator or bed.
3. You need to stand in front of the place where the elastic is fastened and place a chair opposite it, grabbing its back.
4. You should perform 14 leg abductions very actively back. Then similar movements need to be made with the right foot.
5. The exercise consists of 4 series, between which you need to rest for 1 minute.

During strength training, it is necessary to monitor heart rate parameters. To calculate your optimal heart rate, you need to subtract your age from the number 220. If during the training the coefficient goes beyond the permissible limit, it is recommended to increase the rest period between series.

One leg calf raise

Disproportion may occur if the thighs are well developed and the lower legs are thin and thin. To solve the problem, it is advisable to carry out exercises aimed at pumping the muscles of the leg calves. For these purposes, lifting onto your toes is suitable. However, the calves respond rather slowly and difficultly to the load, so you can’t expect a quick effect. In order for the workout to give a more visible result, it is recommended to use dumbbells or any other heavy object.

The exercise algorithm consists of performing the following steps:

1. Dumbbells must be picked up, positioned on each side of the thigh area.
2. The left leg needs to be bent, shifting the weight of the body to the right leg.
3. 45 lifts should be done on the toe of the right foot. Movements should be short and fast. You need to do the same with your left leg.

The workout consists of 4 sets, between which it is advisable to rest for 1 minute. In the process of lowering your body, you do not need to lower your foot onto your heel. This will make it possible to increase the effectiveness of classes.

Sock press with elastic band

It is recommended to carry out the training comprehensively along with raising your toes. In this case, they can be carried out alternately or carried out sequentially.

To perform the workout correctly, you must adhere to the following technique:

1. You will need to sit on the floor with your left leg straight and your right leg bent.
2. You will need to grab the edges of the elastic with your hands. The middle part of the elastic should be placed on the toe of the left foot.
3. The expander should be pulled towards you by performing 40 straight foot presses.
4. Then the exercise should be performed on the right leg.

The workout includes 3 sets. Between series you need to take a break of 30 seconds.

Exercises

You can create training programs for muscle relief yourself, then I will list exercises and options and executions to give yourself sculpted legs, a sculpted back, abs and the rest.

Base

Basic training remains in your program. All three basic exercises (press, squat, deadlift) should continue to be done in the same way as when gaining weight. If your strength drops a little, don’t worry. Training for definition is associated with weight loss; some muscles may also go away along with strength.

Perform 2 approaches with working weight so as not to lose your strength indicators, and then 2 approaches with a small weight for finishing - this is where your relief will show itself.

Arms and shoulders

Exercises for the relief of arm muscles will help make your biceps, triceps and deltoids elastic and strong.

Dumbbell biceps curl

You can perform this exercise using the hammer technique, or you can turn your palms up. Do 4 sets of 20 reps at a tempo pace with light weights, or 12–15 reps with heavier weights.

Raising dumbbells to the chin

You can do this exercise with a barbell. This will create relief for the muscles of the shoulders and upper trapezius. Do the same number of approaches as in the previous exercise, but for 15 repetitions and at an average pace.

Raising dumbbells in front of you and raising them

To give relief to the shoulder muscles, it is better to do 2 exercises without a pause. For example, lifting dumbbells in front of you and spreading them. Perform 15 raises and raises, then rest. And so 4 times at an average pace.

Use different bars (straight and curved), do 2 sets of heavy weights for 8 reps, followed by 2 sets of lighter weights for as many reps as necessary to cause muscle failure. The relief of your arm muscles will be amazing.

How to get sculpted arms with these exercises? Do 2-3 exercises per muscle group per workout.

Breast

Dumbbell flyes

By doing dumbbell flyes at different angles, you will create good relief for your pectoral muscles. Use a horizontal bench, change the angles, do fly-ups upside down. Perform each option in 4 sets of 15-20 times.

Working in a crossover

Bringing your arms together in a crossover will replace your dumbbell raises upside down. This is a more enjoyable exercise without ringing in the ears and darkening of the eyes. If the gym doesn't have a crossover, use resistance bands.

We worked the upper body. But a sculpted figure means pumped up abs and strong legs.

Press

How to make a sculpted body in the abdominal area? Download it! Do a few abdominal exercises every workout. These can be straight and oblique twists, leg crunches, and planks. Use the maximum number of repetitions in 3-4 sets. You should not overload your abs with additional weights.

Do a variety of abdominal exercises, from planks to dynamic variations, 2 times a week.

Legs

How to make your legs sculpted? With the help of extension and bending them in the simulator. Leg presses with different foot placements also define the muscles well. Do 15-20 repetitions in each approach.

For girls on relief, it is better to do leg extensions and abductions, and it is better to do leg presses with your feet wide apart and your knees turned to the sides. Then the gluteal muscles will be more involved.

Don’t forget about the calves - we do several approaches of 15–20 raises on them in the simulator until failure.

Back

Back workouts include lat pulldowns, lat pulldowns, dumbbell rows, and barbell rows. on the back of the shoulders - it’s also better to do it.

Week schedule

Girls' toned legs have a beautiful shape and well-developed muscles. To quickly pump up the lower extremities, it is advisable to use two training programs. The first program is based on pumping the calves along with the gluteal and thigh areas in 1 training session. It is recommended to conduct classes once every 6 days. This type of exercise is mainly suitable for those people who are just starting to get acquainted with physical activity.

More experienced athletes are required to adhere to the following training schedule for 7 days:

To avoid an imbalance in the development of muscle tissue, it is advisable to conduct a workout once every 7 days (when there is a rest from strength training) that is aimed at working the shoulders, chest, back and arms. To do this, it is recommended to perform dumbbell presses, pull-ups and push-ups.

Basic leg exercises for home and gym

Most techniques for women and girls are aimed at working several muscle groups at once. The set of exercises for thin legs is as follows:

• classic squat - allows you to correct the shape of the hips, tighten the gluteal muscles, and remove excess fat accumulations on the riding breeches. The exercise is quite in demand because it can be performed both at home and in the gym. For one training session, it is recommended to do 2-3 sets with 10 repetitions for each. The squat can be incorporated into Tabata-style circuit training;
• classic lunges. Exercises can be performed with weights - a barbell or dumbbells. To increase efficiency, you need to touch the knee of your straightened leg to the floor. When performing the approach, be sure to alternate legs, do not put the load on only one. Do 3 sets of 15 reps;
• plie squat – use a kettlebell or dumbbell to improve results. Please note that if you have varicose veins in your legs, be sure to consult your doctor before incorporating this technique into your training program. While doing this, make sure that your knees are wide apart and your toes point in different directions along with your knees. During the workout, do 3 sets of 10 times;
• lunges with jumping – the complexity of the exercise is quite high. Lunges are performed on the spot. During the jump you need to change your leg. Try to land softly to avoid damaging your joints. No need to jump high. The main thing is to feel the tension in the muscles. Do 3 sets of 20 approaches.

When to expect the effect

The general indicator of physical fitness will determine how long it takes an adult to create sculpted muscles and increase the endurance of the lower extremities of the body. However, frequent and intense sports activities will not allow a person to increase muscle mass in a short period of time. After 7 days, only muscle tone will increase. This means that the body continues to adapt to physical activity.

If you exercise very intensively, problems with the musculoskeletal system, heart and blood vessels may arise. A program for pumping legs often consists of constant strength training that lasts for 4-6 weeks. The number of activities that can be performed during the week will depend on the indicator of physical fitness. For thin girls with weak calf muscles, it is best to exercise three times a week.

More experienced athletes are allowed to increase the number of workouts up to 5 times a week. After 30 days, powerful and impressive muscles will be formed.

To pump up your legs, you definitely need to exercise and eat right. The body must receive the required amount of mineral components, vitamins and dietary supplements. Girls must adhere to a schedule: sleep, eat, work and train at the same time every day. Due to this, the functioning of all internal systems and organs is normalized, which will increase the effect of strength training.

How to pump up the calves of a girl's legs at the gym?

Knowing the anatomy of this muscle, it is necessary to create the right training plan.
Let's say right away that the basic principles of bodybuilding apply to any muscle, regardless of its size and location on the body - training should be regular, and the loads should gradually increase. In order for hypertrophy processes to be activated in the body, it is necessary to force the muscles to actively work, which will create sufficient stress. At the same time, we must not forget about the importance of rest, because muscles do not grow during training, but after it is completed. For calves, it is enough to pump them once or twice a week.

The leg muscles have high endurance and each new activity you do should be slightly harder than the previous one. This can be achieved by increasing the number of sets and repetitions, as well as increasing the working weight of sports equipment. You should also remember that in addition to training, you need to move more in everyday life. We recommend abandoning the elevator if there is one in the house and walking more. This will help you achieve your goals.

Now we will move on to consider those movements that will help you answer the question of how to pump up a girl’s calves. If you are a beginner fitness trainer, then at first work only with your own body weight. In the future you will need weights.

Standing calf raises

The exercise can be performed on a step platform or on the ground. The legs should be at hip level. To remove negative stress from your joints, bend your knees slightly. In situations where you work on a step platform, in the lower final position the heel trajectories should fall below its level.

This allows for maximum involvement of the target muscle. Scientifically speaking, at the upper end point of the amplitude of movement, the muscles stretch to their maximum, and at the lower end, they contract accordingly. It is very important to perform the movement without pausing so that the muscle is in action throughout the entire set. Perform the movement until you feel a slight burning sensation in your calves, but at least ten repetitions. After this, rest for 30 to 45 minutes and do two or three more sets.

We also draw your attention to the fact that there are two more variants of this movement, the difference between which lies in the location of the foot. If you need to actively work the outer calves, then your toes should be turned inward at 45 degrees. The inner section works actively if you turn the socks at the same angle outward.

Seated calf raises

This exercise should be included in your training program along with the previous one. The technique for performing it is similar, but the differences are that you do not stand, but sit. In this case, the knee joints should be bent at a right angle. The movement must be performed in three or four sets.