Are your legs so skinny that you are often commented on every time you wear shorts? Getting bigger and shaped legs takes time, as thin legs naturally tend to stay the same size and can become smaller as you age. The good news for you is that you can add a few inches to your legs by doing a variety of leg exercises and consuming enough calories as muscle-building fuel. If all else fails, you can also create the illusion of having bigger legs by using a few tricks. Read the following article to learn more about how to make skinny legs bigger.
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Part 1 of 3: Rethink Your Routine
Step 1. Eat more food
If you are on a diet, you will have problems building leg muscles. In fact, you can't build muscle unless you consume enough calories to build muscle in your legs. This doesn't mean you are free to eat all you want, but when you are aiming for bigger legs, consuming lots of calories is very important. Eating large portions of high-quality foods will also help you gain an ideal weight, and add shape to your legs. Eat the following healthy foods:
- Eat lots of protein. Protein is essential for building healthy muscles, so you need to eat it at every meal. You can eat beef, pork, chicken, fish and mutton, or if you are a vegetarian, tofu, beans and eggs.
- Whole grains, vegetables, fruits, and nuts are also important. These foods will keep your diet in check.
- Avoid empty calories like refined sugar and flour, fast food, cakes, biscuits, chips, and other snacks that will make you feel weak rather than energized.
- Try taking supplements. Some people say that they can speed up the muscle building process by taking supplements like creatine, which is a powder with natural acids that can increase muscle building in the body. Creatine is considered safe as long as it is taken in the right dosage.
Step 2. Stop doing too much cardio
When you're aiming to get bigger legs, running, strength walking, and swimming won't help much. This exercise uses your energy stores to keep you moving for long periods of time. This means you will have less energy to focus on high-intensity muscle building. Limit your cardio workouts and put your energy into exercises that will make your legs bigger.
Step 3. Do strenuous exercise
Strenuous exercise focuses your body's energy on the specific muscles you're working on, breaking down the fibers to form bigger, stronger legs. Strenuous exercise that focuses on the legs will shape the legs you want.
Step 4. Perform intensive physical exercise
Your leg muscles are used to lifting your body (and whatever else you're holding) up and down stairs and all the places you visit during the day. To get these muscles into shape, you need to focus on doing more intense physical exercises on your legs than on the rest of your body. That means with every physical exercise, you have to get your heart rate up and cause the muscles in your legs to burn. You need to break down the fibers and make them re-form into bigger, stronger legs.
- For each exercise, lift as heavy as you can using the proper method for 10 reps. If you can easily lift 15 reps of weight, it's too light. If you can't lift the weight more than a few times without stopping, it means it's too heavy.
- Add more weight after a few weeks to maintain the intensity.
- Practice faster. Perform your exercises quickly and vigorously, as opposed to slowly practicing following the movement. Training vigorously builds muscle faster and helps you do more reps per workout. You can train by doing the exercise time and doing as many reps as you can in 2 minutes, then rest before doing the next set.
Step 5. Perform muscle rotation
Don't work the same muscles every day. If today you focus on your calves, then do physical exercises on the hamstrings. This way your muscles will have the opportunity to rest and get stronger with each exercise. It also holds your muscles in a "shock" state, putting them through the process of breaking down and rebuilding stronger muscles.
- If you do vigorous exercise that includes sitting squats, box jumps, and leg curls for one week, replace it with the stiff-legged deadlift, doing leg bends in a lying position and knee bends the following week.
- Adding weight is another way to speed up muscle building. Add more every two weeks or so.
Part 2 of 3: Make Your Feet Look Bigger
Step 1. Wear pants with a flared bottom
These pants look snug at the thighs but start to widen at the knees, making the lower legs look bigger and adding beautiful shape to the curves of the legs. You don't need to wear cutbrai pants, unless you like that kind of pants. Just a little trick will change your silhouette and make your legs look a little bigger.
Step 2. Avoid tights
These pants are designed to make your legs look like matchsticks, so you should avoid wearing them if your goal is to have bigger legs. If you really have to buy tight pants or jeans, look for pants with wrinkle lines around the thigh and knee area. These lines will break the curve of your legs and create the illusion of making your feet look bigger.
Step 3. Look for patterned tights and trousers
Look for pants in flora prints, stripes, polka dot, or tights with a dye technique – the more colors, the better. When you use a patterned material on your feet, the pattern will leave more of a visual impression. On the other hand, using dark, solid colors can make your legs look thin and small.
Step 4. Wear knee-high boots
Boots that go up to the knee can completely change the appearance of your lower leg. Choose boots that are pleated and thick over boots that are tight. Wear boots over layers of jeans or tights to give your legs a fuller look.
Wearing boots over layers of pants adds a bit of bulk to your legs. Try wearing knee-high boots over layers of jeans for a more fashionable look
Step 5. Wear skirts and dresses that look like they hug your body
If you wear a loose, wavy skirt or dress, your legs will appear smaller. Wearing skirts and dresses that are slightly shorter will not make your legs look like they've been swallowed by the fabric.
Step 6. Wear dresses and skirts that fall just above the knee
Wearing dresses and skirts with a bottom that falls an inch or two above the knee will make your legs look a little bigger. Wearing very short skirts and dresses will draw attention to your legs, while wearing skirts and dresses that fall below the knee can emphasize the contrast between your skinny legs and the fabric you are using.
Part 3 of 3: Doing Physical Exercises To Shape Feet
Step 1. Do a sit down squat
This is the best exercise you can do to help fill your thigh area, as it engages most of the muscle fibers in that area. If you are a beginner, you can do the sit squat without weights. For more experienced athletes, hold a barbell with a weight you can lift for 10-12 reps. If you prefer not to use a barbell, you can use two dumbbells. Here's how to do the squat sitting correctly:
- Stand with your feet shoulder-width apart.
- Bend your knees and squat down, lowering your buttocks until your thighs are parallel to the floor.
- Hold this position for 10 seconds.
- Press back up to start position.
- Repeat 10-12 times for up to 3 sets.
Step 2. Perform a lunge walk
This will work your buttocks, quads and hamstrings, and help you build the muscles to fill your legs.
- Take a big step forward with one leg.
- As you step, drop the knee of your back leg toward the floor.
- Let your torso be perpendicular to the floor.
- Return to the starting position and repeat with your other leg.
Step 3. Perform a box jump
This is another exercise that is also good for you to do with less equipment, and is perfect for getting bigger calves. Stand in front of an exercise box or ladder that you can jump over more easily. The taller the box, the harder it will be for you to carry out the exercise. Start with the toes pointing toward the box. Jump strong and land on the box with the soles of your feet. Jump back to the floor. Repeat.
- Make sure the box you're using is heavy enough that it won't shift when you land on it.
- Lifting dumbbells when you're doing the box jump isn't a good idea; You may need your hands to support you if you slip.
Step 4. Perform leg extensions
For this exercise, you will need a leg extension machine, which is standard equipment in every gym. Load the leg extension machine with the heaviest amount of weight you can lift to 10 or more reps. This load can range from 9-22.5 kg, depending on how strong your legs are.
- Sit on a leg extension machine with your knees bent and your feet under the lower block.
- Straighten your legs to lift the weight, then lower it.
- Repeat for 10 – 12 times for up to 3 sets.
Step 5. Perform leg curls in a standing position
This is another exercise that requires a machine to perform. You'll need a leg curl machine that lets you lift weights by attaching a cable to your ankle. Load the machine with the heaviest weight you can lift by 10 reps, between 9 and 22.5 kg (or more).
- Attach the cables to your ankles and hold the support beam in your hands.
- Bend your knees back as you lift, then straighten your knees again.
- Repeat 10-12 times for up to 3 sets, then switch to the other leg.
Step 6. Perform a stiff-legged deadlift
This exercise focuses on your hamstrings, essential for building more muscular legs. You will need a barbell filled with weights that you can lift up to 10 reps without stopping.
- Stand with your feet shoulder-width apart, and bend at the waist, keeping your legs straight. Take the barbell in your hands.
- Keeping your legs straight, lift the barbell to your thighs, then lower it back to the floor.
- Repeat for 10-12 reps for up to 3 sets.
