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If you have shriveled legs, you have many exercises to make them look bigger. Remember that exercise alone is not enough, but to really get results, you need to practice correctly and have the right habits, and increase calories as energy for exercise. If you really want to know how to have strong legs, please continue reading this article.
Steps
Do exercises for the legs
Practice lifting weights. This is the best exercise for big and toned thighs because it stimulates the most muscle fibers in the legs. Hold a barbell that you can lift about 10-20 times.
- Stand up straight, feet shoulder width apart.
- Bend your knees and then lower until your thighs are parallel to the floor.
- Hold the standing position for 10 seconds.
- Push the person upright again.
- Repeat 10-12 times in 3 sets.
Practice front thigh kicks. Put the heaviest weight on the front thigh kick machine that you can lift about 10 times.
- Sit on the front thigh kick machine, knees bent and feet under the low bar of the machine.
- Straighten your legs to lift the weight, then lower your legs.
- Repeat 10-12 times in 3 sets.
Practice standing dumbbells. You need to use a curling iron to lift weights by attaching a cable to your ankle. Put the heaviest weight on the machine that you can lift about 10 times. [1] X Research Source
- Fasten the cable to the ankle with the straps.
- Hands holding dumbbells.
- Bend your knees toward your buttocks to lift the weights. Straighten your knees and place your feet back on the floor.
- Repeat 10-12 times for 3 sets, then switch legs.
Practice lying down with dumbbells. This exercise helps work the leg muscles from a different angle. Put the heaviest weight on the machine that you can lift about 10 times. [2] X Research Source
- Lie on an exercise bench, face down, with your legs straight and ankles under the lever.
- Bend your knees and pull the lever toward you.
- Repeat 10-12 times in 3 sets.
Pull dumbbells straight at the waist. This exercise helps train the hamstrings for fuller legs. Put the heaviest barbell on the machine that you can lift about 10 times. [3] X Research Sources
- Stand straight, feet shoulder width apart.
- Bend from the waist, legs straight, hands grasp the barbell.
- Keeping your shins stiff and strong, raise the barbell to thigh level.
- Lower the barbell to the floor.
- Repeat 10-12 times in 3 sets.
Use muscle building techniques
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Focus on intensity. Even if you do all of the above exercises on a regular basis, you won’t get bigger legs if you don’t do the best you can. To build muscle effectively, you need to break down muscle fibers and get them to build back stronger, bigger. To do that, you need to practice hard.
- In each exercise, you need to use as much weight as possible and practice correct posture about 10 times. If you can easily lift 15 reps, the weight is too light. If you can’t lift more than 5 reps, the weight is too heavy.
- Over time, you need to lift weights to increase intensity. Muscles will stop growing if you don’t lift more weights while they get bigger and stronger.
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Explosive workout. Training fast and with explosive energy instead of slow training will help build muscle faster. [4] X Research Source This way, you can also do more reps. Instead of training slowly, you should increase the intensity by completing sets as quickly as possible.
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Do not fall into a steady state. Changing your weekly routine is important to help your muscles get used to the same exercise and stop growing. Keeping muscles in a state of “shock” will force them to continue the process of destruction and rebuilding stronger, larger.
- If you’ve done your best with weightlifting, front thigh kicks, and curls for one week, you should move on to waist crunches, curls, and dumbbells for the next week.
- Lifting weights is one way to avoid a steady state, to ensure that your muscles don’t stop growing when you’re training with too light weights. [5] X Research Sources
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Rest between workouts. Your body needs time to rest and recover when you’re not exercising. You can continue to exercise, but don’t overwhelm your legs.
- Try swimming, walking, basketball or table tennis if you want to work out between workouts.
- Make sure you get enough sleep to give your body time to recover.
Eat to have bigger legs
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Eat calorie-rich whole foods. You need to add more calories for the development of leg muscles – one of the largest muscles in the body. Eat large meals, rich in high-quality foods to nourish your body and help you feel full.
- Meat, whole grains, beans, vegetables, and nuts are all good foods when you’re trying to build muscle.
- Eat more than you need. During intense exercise, you will need a lot of calories and may need to eat at least 5 large meals a day.
- Avoid empty calories from fast food, cakes, cookies, chips and junk food that make you tired instead of fueled.
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Protein booster. Protein is essential for building healthy muscles, so you need to include plenty of protein in each meal. Beef, pork, chicken, lamb, and fish are all good sources of protein. Eggs and beans are good alternatives for non-meat eaters.
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Try a creatine supplement. Some people have found that they can boost muscle growth by taking creatine. Creatine is a nitrogenous organic acid that occurs naturally in vertebrates and helps provide energy to all cells in the body, mainly muscles. Creatine provides energy to cells by increasing the formation of adenosine triphosphate.
- Creatine is available in powder form. Mix creatine powder with water to drink 2-3 times per day.
- Creatine is considered completely safe when used in doses of 20 g for a long time. Always read the accompanying instructions carefully. [6] X Research Source
Advice
- Always practice the right posture and practice as much as you can. This will make your legs bigger.
- If you’ve never lifted weights before, consider working out with a personal trainer or physical therapist to ensure correct posture.
Warning
- If you’ve never exercised or have been diagnosed with a chronic condition, you should talk to your doctor before trying to make your legs bigger. In some cases, the process required to increase the size of the legs can be harmful to health.
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This article is co-authored by a team of editors and trained researchers who confirm the accuracy and completeness of the article.
The wikiHow Content Management team carefully monitors the work of editors to ensure that every article is up to a high standard of quality.
This article has been viewed 26,969 times.
If you have shriveled legs, you have many exercises to make them look bigger. Remember that exercise alone is not enough, but to really get results, you need to practice correctly and have the right habits, and increase calories as energy for exercise. If you really want to know how to have strong legs, please continue reading this article.
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