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This article was co-written by Melody Sayers, MS, RD, NASM-CPT. Melody Sayers is a registered dietitian and personal trainer with NASM (National Academy of Sports Medicine) certification. She is the owner of Elevate Your Plate®, a personal coaching and nutrition consulting company that uses an evidence-based, personalized, factual and results-driven approach to improving the health of its clients. . With over 8 years of experience, Melody has worked in the private and public health sectors, helping individuals and communities make great strides in weight management and disease prevention. She currently holds a certificate in adult weight management and a master of science degree in nutrition, nutrition, and food science from California State University – Northridge.
This article has been viewed 99,870 times.
Are your legs so thin that you are always criticized by people when you wear shorts? Making your legs bigger and more proportionate can take some time as naturally small legs often stay that way and can even get smaller as you age. The good news is that you can increase the size of your legs with a series of leg exercises and extra calories to fuel muscle growth. If all of the above doesn’t work, you can still create the illusion of bigger legs with a few tips when choosing an outfit. This article will show you how to make small legs look bigger.
Steps
Change the habit
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Eat more. If you’re on a diet, you’ll have a hard time building leg muscles. In fact, you can’t build muscle without adding lots of calories to stimulate muscle growth in your legs. That is not to say that you should eat and drink whatever you want. However, for bigger legs, extra calories are needed. Regular eating of 3 main meals combined with snacks rich in high-quality foods will help you gain healthy weight, have a fit body and fit legs. Increase the following healthy foods:
- Eat lots of protein. Protein is necessary for building strong muscles, so you need to include it in every main meal. You can eat lean beef, pork, poultry, fish, seafood and lamb, or if you’re a vegetarian, you can choose tofu, beans, and eggs.
- Whole grains, vegetables, and nuts are also essential. The diet should contain all of these food groups.
- Avoid empty calories like processed sugars and flours, fast foods, cakes, cookies, chips, and junk foods that make you tired instead of fueled.
- Try fortified foods. Some people have found that they can boost muscle growth by taking supplements like creatine, a powder that provides the body with a natural acid that helps build muscle. Creatine is considered safe at a dose of 5 g per day.
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Reduce cardio. When you want bigger legs, running, brisk walking, and swimming won’t help. These exercises use stored energy to keep you moving for long periods of time. This means that there is very little energy left for high-intensity muscle building. [1] X Research Source Try replacing cardio with exercises that build muscle in the legs, like mountain biking or rock climbing.
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Weightlifting exercises. Lifting weights focuses your body’s energy on a specific muscle you want to work, breaking down muscle fibers so they can rebuild bigger and stronger. Doing weight lifting exercises that focus on leg muscles will help you have the balanced legs you want.
- The ideal weight for exercises is about 75 – 85% of the maximum weight you can lift for only one beat. Find the heaviest weight you can complete 1 rep, then multiply it by 75%.
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High intensity exercise. Leg muscles are used to lift your body (and anything you carry) up and down and around throughout the day. In order to develop leg muscles, you need to focus on more intense exercise than exercises for less active body parts. That is, each exercise must increase the heart rate and make the leg muscles “warm up”. You need to break down muscle fibers and rebuild them stronger and bigger.
- In each exercise, you need to lift as many weights as you can in a standard position about 10 times. If you can easily lift 15 reps, the weight is too light. Conversely, if you can’t lift a few times without resting, the weight is too heavy.
- Add more weight after a few weeks of training to increase intensity.
- Use explosive energy instead of slow through the movements. Explosive workouts help build muscle fibers in your legs. You should work slowly for stretching movements and then explosively for contraction movements.
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Alternate muscle groups. Don’t just train the same muscle group every day for a long time. If you train your calves today, you should do a high intensity exercise the next day. This way, the muscles will have time to recover and become stronger between workouts. In addition, you should put your muscles in a “shock” state to avoid a steady state, by causing the muscle to undergo breakdown and rebuild stronger.
- If your high-intensity training includes Squat, Box Jump, and Leg Curl for a week, you should switch to Stiff-legged Deadlift, Lying Leg Curl. ) and Lunge the following week.
- Lifting weights is also a way to avoid a steady state. Add weights about every two weeks.
Make your legs look bigger
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Wear flared pants. Flared pants hug the thighs but flare out from the knees, making the lower leg look larger and increasing the size of the legs. You don’t have to wear bell-shaped flared pants unless you like. Even slightly flared pants help change the shape of your legs and make them look a little bigger. [2] X Research Source
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Avoid wearing tight pants. Tight pants are designed to make your legs look “shrinkled like toothpicks”, so you need to avoid these pants if you want to make your legs look bigger. If you must buy tight pants or jeans, you should choose pants with tassels around the thighs and knees. Tassel yarn creates a break for the leg shape and creates the illusion that the leg looks bigger.
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Look for patterned pants and socks. Choose socks and pants with floral patterns, lines, polka dots or spirals, the more colorful the better. When wearing patterned pants, they give more of an impression of the look. In contrast, black pants, one color will make the inner legs slim.
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Wear knee-high boots. Knee-high boots can completely change the look of your lower leg. Choose thick, loose-fitting boots instead of tight-fitting boots. Wearing boots over jeans or stockings will make your legs look fuller.
- Wear boots over pants to give fullness to your legs. Wear knee-high boots over your jeans for a stylish look.
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Wear skirts and body-hugging dresses. If you wear loose, flowing skirts and dresses, your legs will be contrasted and look smaller. Wearing tight skirts and dresses will not make your legs look like they’ve been “swallowed”.
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Wear knee-high skirts and dresses. The edge of the skirt or dress is 2.5-5 cm from the knee to make the leg look bigger. Skirts or dresses that are too short will draw attention to your legs, and knee-length dresses and skirts can accentuate the contrast between your small legs and your outfit.
Exercise for balanced legs
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Squat (thigh load). This is the only and best exercise that helps to create fullness in the thighs because it focuses most of the muscle fibers in the thigh area. If you are new to training, you can do squats without weights. For advanced lifters, you can lift barbells with weights that you can lift 10-12 times. If you don’t want to use barbells, you can use 2 dumbbells. Here’s how to do the squat correctly:
- Stand straight, feet shoulder width apart.
- Bend your knees and get into a squat, lowering your butt until your thighs are parallel to the floor. Keep your head sitting straight above your toes.
- Hold the pose for 10 seconds.
- Push back to the starting position.
- Repeat 10-12 times in 3 sets.
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Practice Walking Lunge (walking slack) . Perform 10-15 reps on each leg. Start with 1 set and then increase to 3-4 sets. Try to hold dumbbells at your sides to increase resistance and build more muscle. These exercises target the glutes, quads, and hamstrings. Over time, exercise can help build muscle to make your legs look fuller.
- One foot forward equals one big step.
- While walking, lower your back knee to the floor.
- Keep your torso perpendicular to the floor.
- Raise your body back to the starting position and switch to the other leg.
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Tap Box Jump (jump on the box). This is another great exercise that you can do with less equipment and make your shins bigger. Stand in front of an exercise box or exercise platform that you can easily jump on. The higher the box, the harder it is. First, get into a toe position towards the box. Jump hard and land in the box between your toes and the soles of your feet. Jump back to the floor. Repeat.
- Make sure the box is heavy enough so that you don’t slip when you lower yourself.
- Do not use dumbbells in combination with Box Jump exercises because you need to use your hands to keep balance when jumping.
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Practice front thigh kicks. For this exercise, you need a thigh kick machine. This is the basic piece of equipment in any gym with a weight room. Start with light resistance weights and do your best while performing the exercise.
- Sit on the treadmill, knees slightly bent and feet under the low bar of the machine.
- Straighten your legs, keeping the knees slightly bent even when fully extended (i.e. the knees are not completely straight) and then lower the knees.
- Repeat 10-12 times in 3 sets.
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Exercise Standing Leg Curl (standing dumbbell roll). This is another exercise that requires the use of a machine. You’ll need to use a curling iron to help you lift weights by attaching cables to your ankles. Place the weights on the machine so that you reach a weight you can lift 10 times, about 9-22 kg or more.
- Wrap the belt to attach the cable to the ankle, while holding the hand instead.
- Bend your knees back while lifting weights, then straighten your knees.
- Repeat 10-12 times for about 3 sets, then switch legs.
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Do the Stiff-legged Deadlift exercise. This exercise focuses on the hamstrings, which are essential for toning your legs. You need to use a barbell with a weight that you can lift 10 times without resting in between.
- Stand straight, feet shoulder width apart, and lean forward. Bend your knees enough to pick up the weight, then straighten your legs until the knees are just slightly bent. From here, squeeze your abs, and at the same time keep your back completely straight. Then, straighten your body back while contracting your glutes and hamstrings. Hand holding barbell.
- Keeping your legs straight, raise the barbell as high as your thighs, then lower it to the floor.
- Repeat 10-12 times in 3 sets.
Advice
- If you are on a strict diet and do not exercise regularly, your legs will always be slim. The combination of increasing calories and building muscle is necessary for muscle growth.
Warning
- Work out with a trainer to make sure you don’t overstretch your muscles during intense workouts.
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This article was co-written by Melody Sayers, MS, RD, NASM-CPT. Melody Sayers is a registered dietitian and personal trainer with NASM (National Academy of Sports Medicine) certification. She is the owner of Elevate Your Plate®, a personal coaching and nutrition consulting company that uses an evidence-based, personalized, factual and results-driven approach to improving the health of its clients. . With over 8 years of experience, Melody has worked in the private and public health sectors, helping individuals and communities make great strides in weight management and disease prevention. She currently holds a certificate in adult weight management and a master of science degree in nutrition, nutrition, and food science from California State University – Northridge.
This article has been viewed 99,870 times.
Are your legs so thin that you are always criticized by people when you wear shorts? Making your legs bigger and more proportionate can take some time as naturally small legs often stay that way and can even get smaller as you age. The good news is that you can increase the size of your legs with a series of leg exercises and extra calories to fuel muscle growth. If all of the above doesn’t work, you can still create the illusion of bigger legs with a few tips when choosing an outfit. This article will show you how to make small legs look bigger.
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