Do you think that your legs are too thin or thin and you are not satisfied with it? If you are looking for a way to fatten your legs and make them look bigger, you have reached the oneHOWTO article. We give you the best tips to be able to develop the muscles of the lower extremities and, therefore, make both the thighs and the calves look more voluminous. In addition, the exercises that we propose will help you tone up and prevent the tissues from losing smoothness and firmness, so you can also combat existing flaccidity. Take note of what we explain below and discover how to get fat legs easily and efficiently.
Steps to follow:
1
If you wish fatten your legs in an effective way, especially it will be important that you draw up a strategy that takes into account two fundamental aspects: a routine of localized physical exercises, which help you develop the muscles of the lower extremities, and a good diet that is balanced and contains above all proteins to promote muscle mass gain. Both things, together with adequate rest, will be the perfect formula to increase the volume of your legs and prevent them from looking flabby and so thin.
Next, we show you a series of exercises that will make several muscle groups of the legs work at the same time and that will be of great help to exercise. It is important that if you are a beginner, you start doing them slowly and increase the repetitions and intensity as you get practice. This is also essential to avoid future injuries and your muscles and joints from suffering excessively.
2
The squats They are a classic when it comes to toning the legs and developing their muscles, since they work both the quadriceps and the hamstrings, the calves and the glutes at the same time. It is important that you do them correctly and for this, you will have to stand with your back straight, your arms stretched out in front and your feet slightly apart. Once in this position, bend your knees as if you were going to sit down and lower yourself until your thighs are parallel with the floor. Then slowly work your way up to the starting position.
3
The previous one is the classic way of doing squats, but below we propose two different ways to perform them that add some complication to the exercise and that will allow you to obtain the expected results more quickly. Take note:
- Squats with weight: Place a barbell on your shoulders and squat as explained in the previous step. It is important that you keep your back straight at all times so as not to injure yourself. In the event that you do not have a barbell of this type and want to do the exercise at home, use dumbbells instead and hold one in each hand during the execution of the movement.
- Squat with fitball: Support a fitness ball against a wall and then lie down with your back on the ball. The legs should be parallel with the tips of the feet a little forward so that when lowering the line of the knees it does not exceed them. In this position and with your back completely straight, perform the squat by sliding on the fitball, which will do it at the same time along the wall.
4
On the other hand, we find the strides or lunges like another of the best exercises to fatten the legs. In addition, they will allow you to increase the strength of the lower extremities as you practice them. To be more effective, we recommend that you hold some dumbbells or weights when performing the movements. Stand with your back straight and your feet slightly shoulder-width apart. Step forward with one of your legs and bend your knees to lower yourself to a right angle. After a few seconds, return to the starting position and repeat the exercise with the other leg.
5
The exercises that are carried out in a step They are an excellent alternative to exercise the entire lower body, including legs, buttocks, abdominal and lumbar area. And if, in addition, choreographies are performed going up and down this step, you can benefit from a good cardiovascular training. The following exercises can give you great results:
- Go up and down the step placing first one foot and then the other. Do it as if it were a step. You can include a barbell or dumbbells to increase the intensity of the exercise.
- Lateral step: raise both legs to the step, stretch one of it out and bend both knees. Then repeat with the opposite leg.
- To strengthen the muscles of the legs, go up to the step doing small jumps with the feet together on one side and the other of it.
Discover more exercises by consulting the article How to do steps at home.
6
We advise you, in addition to the above, to carry out quadriceps extensions, which are perfect for strengthening the thighs and increasing muscle mass. To do them, you will have to use a leg extension machine at the gym, in which you will have to position yourself with your legs under the pad and your hands holding the bars that are on the sides. Once in this position, using only the quadriceps, you will have to stretch your legs, keeping the rest of your body still on the seat, with your back completely glued to it. Then slowly lower the weight with your legs back to the starting position. It is important that you select the appropriate weight for your physical condition to avoid injuring yourself.
7
If you like group physical activities, practice aquafitness or aquagym It is one of the best options you can use to give your legs more volume. In the water, the execution of the movements is much more complicated and the muscles work twice. In addition, it is a very beneficial activity for the cardiovascular system, as it improves blood circulation and oxygenation of the blood.
8
As we have pointed out at the beginning of the article, in addition to the exercises it is very important to follow a balance diet,, away from those hypocaloric, and that includes a high percentage of protein, since these are essential to gain muscle, increase the volume of these and, therefore, make the legs look fatter and more toned. In addition to this, you will also need to consume complete carbohydrates for energy, healthy fats, and foods rich in antioxidants.
To complete this information, we advise you to read the articles What foods increase muscle mass and How to gain muscle volume.
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