How to make legs bigger (for women)

Video: GET THICKER THIGHS AND CALVES BEGINNER LEG WORKOUT (Results in 2 Weeks)

Content

Steps
Part 1 of 3: Redefine Your Regime
Part 2 of 3: Make Your Legs Look Bigger
Part 3 of 3: Exercising Slim Legs
Tips
Warnings

Are your legs so bony that every time you wear shorts, you get a comment about it? You can make your legs bigger and shape them, but it will take some time as naturally skinny legs stay the same and can get thinner with age. The good news is that you can add a few inches by doing a series of leg exercises and consume a lot of calories to stimulate muscle growth. If all else fails, you can create the illusion of big legs using a few clothing style tricks. Read on to learn more about how to make your bony legs look bigger.

Steps

Part 1 of 3: Redefine Your Regime

1 Eat more. If you are on a diet, then you will have problems building leg muscles. In fact, you will not build muscle if you are not consuming enough calories to power your leg muscles. This does not mean that you have to go wild and eat whatever you want, but when your goal is to get more legs, it is very important to get enough calories. Eat lots of quality foods that will help you gain some weight while adding shape and definition to your legs. Complete the following healthy foods:
- Eat a lot of protein. Protein is very important for building healthy muscles, so you should take it with every meal. You can eat beef, pork, chicken, fish and lamb, and if you're a vegetarian, tofu (bean curd), legumes, and eggs.
- Whole grains, vegetables, fruits, and nuts are also needed. They should be the backbone of your diet.
- Avoid empty calories like processed sugar and flour, fast food, cakes, cookies, chips, and other snacks that lower your energy.
- Try nutritional supplements. Some people believe that they can speed up the muscle growth process by taking supplements such as creatine, a powder that supports the body with natural acid that builds muscle. Creatine is considered safe to use in reasonable doses.
2 Stop doing a lot of cardio exercises. If your goal is to get big legs, then running, walking at a brisk pace, and swimming won't help you in any way. These exercises use your reserves of energy to keep you moving for an extended period of time. This means that you will not be able to focus on high intensity muscle building. Limit these exercises and channel your energy into exercises that will make your legs look bigger.
3 Do strength training instead. Strength training focuses your body's energy on the specific muscles you are working on, breaking down muscle fibers so that you can build them even more and stronger later. Strength training aimed at the legs will lead to lean legs, just the way you want them.
4 Do intense workouts. The muscles in your legs are used to propel your body (and everything else you hold) up and down stairs and wherever you walk during the day. In order to build these muscles, you need to focus on doing more intense exercise than other parts of your body that are not getting as much exercise. This means that with each workout, you must raise your heart rate, which will make your muscles, as they say, "burn". You need to break down muscle fibers in order to build them back later, but stronger and more.
- For each exercise, lift a weight that you can lift correctly for up to 10 reps. If you can easily lift this weight for about 15 reps, then the weight is too light for you, and if you cannot lift the weight more than a few times, then it is too heavy for you.
- Add more weight after a few weeks to maintain intensity.
- Study faster. Exercise quickly and explosively, not slowly. Exercising quickly will warm up your muscles faster, which will help you get more done. Practice doing as many reps as you can in 2 minutes, with breaks in between exercises.
5 Alternate muscle groups. Don't build the same muscle group day in and day out. If one day you work on the calf muscle, then focus on the thigh muscles the next day. This gives your muscles the opportunity to rest and strengthen between workouts. It also keeps you off the plane, keeping the muscles in a state of "shock", breaking them down and then building them back up, but already much stronger.
- If you have a heavy workout that includes squats, box jumps, and leg curls in one week, then switch to deadlifts, prone leg curls and lunges the next week.
- Adding weight is another way to avoid flatness. Add weight approximately every two weeks of training.

Part 2 of 3: Make Your Legs Look Bigger

1 Wear flared pants. They will wrap around the thighs, but will be free in the knee area, which makes the lower leg visually larger and adds a beautiful shape to your legs. But you don't have to wear flares if you don't like it. Even slightly flared trousers will change your silhouette and make your legs look bigger.
2 Avoid tight pants. They are designed to make your feet look like matches, so if you want to make your feet look bigger then stay away from them.But if you still decide to buy such jeans, then look for options with scuffs around the hip and knee. The scuffing breaks the leg line and creates the illusion that your legs are larger.
3 Look for patterned tights and pants. Go for tights and trousers with florals, stripes, polka dots, or tie-dye - the more colors the better. When you wear patterns that make your legs look bigger, wearing dark, pure colors can make your legs look thin and small.
4 Wear knee-high boots. Boots that go down to the knee can completely change how your shin looks. Choose chunky, thick boots instead of tight-fitting boots. Wear them over jeans or tights to make your legs look bigger.
- Wearing boots over pants adds a bit of volume to your legs. Try wearing these boots over jeans for a trendy look.
5 Wear skirts and dresses that fit your body. If you wear loose and wavy dresses, then your legs will look small. Wearing a skirt and dress that is a little tight will not make it look like your legs are trapped underneath the fabric.
6 Wear dresses and skirts that are just above the knee. Wear dresses that are 2.5-5 cm above the knee; this will make your legs look smaller. Wearing very short skirts draws attention to your legs, while dresses that are slightly below the knee will accentuate the contrast between your skinny legs and the fabric you are wearing.

Part 3 of 3: Exercising Slim Legs

1 Do squats. This is the only good exercise you can do to round your thighs, as this exercise involves the most muscle fibers in this area. If you're a beginner, you can do squats without weights. For more advanced athletes, grab a barbell with a weight that you can lift 10-12 times. If you prefer not to use a barbell, you can use two dumbbells instead. Here's how to squat right:
- Stand straight with feet shoulder-width apart.
- Bend your knees and squat until your hips are parallel to the floor.
- Hold this position for 10 seconds.
- Return to starting position.
- Repeat 10-12 times for 3 sets.
2 Do walking lunges. These exercises work the muscles of your glutes, quads and hamstrings, and after a while you will be able to build muscle and round your legs.
- Take a large step forward with one foot.
- In this position, lower your back knee to the floor.
- Keep your body perpendicular to the floor.
- Rise to the starting position and repeat this with the other leg.
3 Jump onto the box. This is another good exercise you can do with minimal equipment, and works well for building your calf muscles. Stand in front of the box so that you can easily jump onto it. The higher the box, the harder it will be to jump onto it. Start with your toes pointing towards the box. Bend down with a jerk and jump fully onto the box, so that your feet are on it too. Jump back down to the floor. Repeat.
- Make sure the box is heavy enough that it won't slip when you jump onto it.
- It is not a good idea to use dumbbells when jumping onto a box; you may need your hands if you miss.
4 Extend your legs. To do this exercise, you will need a hamstring machine, which is the standard in any weight room gym. Load the machine with the heaviest weight you can lift about 10 times. This can be anywhere from 20 to 50 pounds, depending on how strong your legs are.
- Sit on the machine with bent knees and legs on the bottom bar.
- Straighten your legs to lift the weight, then lower it.
- Repeat 10-12 times for 3 sets
5 Do standing leg curls. This is another exercise that requires an exercise machine. You will need a Leg Curl trainer that allows you to lift weights by attaching a cable to your ankle. Load the machine with a weight that you can lift about 10 times, from 20-50 pounds (or more).
- Attach the cable with the cuff to your ankle and grasp the support handrail with your hands.
- Bend your knee with a back lift, then straighten your knee again.
- Repeat for 10-12 minutes for 3 sets, then sweep your leg and do the same.
6 Do deadlifts. This exercise focuses on the muscles in the thighs, which are needed to create more prominent legs. You will need a barbell with a weight that you can lift about 10 times without stopping.
- Stand straight, feet shoulder-width apart, and bend at the waist while keeping your legs straight. Grasp the bar with your hands.
- Keep your legs straight, lift the barbell towards your hips, then lower it to the floor.
- Repeat 10-12 times for 3 sets.

Tips

If you are on a strict diet and do not exercise regularly, then your legs will remain thin. The combination of calories and muscle training is the key to building muscle.