Whether your thighs are on the thinner or thicker side, you’re beautifully unique just the way you are. However, If your thighs are looking too thin for your personal tastes, you may be interested in adding some muscle and curvature to your legs. Luckily, there are a few things that you can try in order to make your thighs thicker.
In a Hurry?
If your current exercise regimen isn't helping you get thicker thighs, try replacing any cardio you do with explosive cardio, like mountain biking or uphill hiking. Do sumo squats and skater lunges to stimulate your explosive muscle fibers, and keep increasing the weight you use every few weeks. Before exercising, eat healthy carbohydrate-rich foods, such as quinoa, and after a workout, eat whole foods that are high in protein. For advice from our reviewer on how to get thicker thighs by doing classic exercises, such as squats and lunges, scroll down!
1 Push yourself to work out harder. Muscle growth happens when you exert your muscles so that the tiny fibers get broken down, giving them the chance to come back bigger and stronger. When you do exercises your muscles are already used to handling, this process doesn’t happen. Only when you push yourself to go all in – exercising until you feel that burn – do your muscles respond by getting bigger. You can start seeing improved growth right away by taking a more intense approach to your workouts.
Make sure you’re using enough weight to actually challenge your muscles. If you’re a beginner, you might do thigh-building exercises without any weights. If you find these to be easy, use dumbbells or a barbell loaded with enough weight that you have to stop after about 10 reps.
It’s important to recognize the difference between pushing yourself to the limit and pushing yourself to injury. If you are a beginner when it comes to strength training, it’s a good idea to work with a trainer to learn more about your personal limits.
3 Make sure you’re using the right form. Any given exercise isn’t going to lead to the results you want if you’re not doing it the right way. Work with a certified personal trainer to determine the right way to do thigh exercises. When you exercise, keep in mind that you should feel the burn primarily in your thighs. If you’re feeling it elsewhere, your form is probably slightly off.
Using the right form is also an important way to stay safe while exercising. If you do an exercise wrong over and over you could injure your muscles or joints.
You also want to make sure you aren’t using so much weight that it’s affecting your form. If your dumbbells are so heavy that you can’t fully complete an exercise, you need to be using less weight.
4 Add weight and reps over time. As the weeks go by, your muscles will grow and soon become accustomed to the amount of weight you’re bearing. In order to make them continue to get bigger, you’ll need to increase the weight every few weeks. Do 10 reps with a few different weights. Stick with the weight that allows you to do all 10 reps without stopping, but makes you struggle some to complete the last one.
5 Work out different muscle groups on different days.[2] This gives your muscles a chance to rest and rebuild while you’re working out another group of muscles. If you focus on thigh exercises one day, work out your back, chest and arms the next day, then go back to thighs. The recovery period is just as important to muscle growth as the breaking down period.
6 Modify your cardio sessions. Mountain biking, hill cycling, uphill hiking, and sports that involve jumping, kicking or explosive running are all great for thigh muscle development. Avoid jogging for more than 3-4 hours per week because too much long distance running may burn down muscle bulk in the thighs.
If you suspect that cardio is preventing bulky muscle growth, don’t spend more than 20 minutes on cardio exercises three times a week.[3] If making this change doesn’t make a difference, return to more frequent cardio to keep your heart and lungs strong.
Original article and pictures take www.wikihow.com site
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