Can you imagine your thighs without regular activity? Even simple exercises may have a drastic effect on your body. Don’t waste a minute to start new workouts to strengthen your thighs.
To get a beautiful body, you must sweat a lot in training! After a month or two of regular sessions, you can achieve a noticeable result (of course, depending on your initial parameters and desired goals).
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Some people believe that the most effective exercises are in the gym. On the one hand, that makes sense: for example, to pump up the thighs, one may do weights - and it's more convenient and safer to do this in the gym.
But on the other hand, it is quite possible to strengthen thighs at home - you just have to work out more often and prepare necessary equipment in advance.
It doesn't hurt first to figure out what problems you may face in achieving your goal to get started with training. Why do your thighs lose their shape and become more flabby and less pumped at all? Or maybe they initially don't look as juicy as in others? Let's discover together!
Your lifestyle may be the most apparent reason why your shapes no longer meet your expectations. Among other things, genetics(1) has a drastic effect on your body size and the form of the bones.
Your pelvis, femur, and thighs size depends on genes inherited from the parents and do not correlate with the intensity and quantity of exercises.
Also, do not forget about the load of precisely those muscles that affect the shape of the thighs. To this category, we can include:
The fat distribution and somatotype largely determine the structure of your body, so it does not matter how often you exercise if the size of the bones is completely different or your apple-shaped body dominantly stores more fat(2) than a pear-shaped one.
However, this shouldn’t stop you from making minor adjustments to your appearance. More toned muscles and a healthy weight suit everyone.
If you correctly draw up a training program, then the effect will be no worse than if you were engaged in a gym. By using the key muscles, you can very quickly achieve the desired result. Therefore, the selection of exercises should be primarily determined by the maximum effect on muscle activity.
For those who want to pump up their things at home with no weights, the following exercises will be helpful ones:
There are many options for doing squats, so we will first describe the rules of regular squats. Sometimes even simple exercises can go wrong, so it's worth listing the basic steps.
Follow these guidelines and make a schedule to do the right number of sets per day. Each set should consist of at least 12 reps.
You can also try making this exercise more difficult by choosing the other technique.
This is a fairly complex movement and it may take you weeks to master it. Fortunately, there are many pistol training exercises that will also do great work on your thighs and glutes.
The workout perfectly pumps the front of the thigh and provides a good load on the buttocks.
If you want to have beautiful and pumped thighs, be sure to add lunges to your program. Note that you need to squat deep enough, but try not to push your knees forward too much.
Another plyometric movement will make your hips burn after 10-20 reps and pump your glutes and thighs.
Some people do squats and lunges incorrectly, so they will not see elastic buttocks and thick thighs. To make a mistake in doing side-lying leg lifts is much more difficult.
This is one of the best back thigh workouts.
To make it harder to move, place your supporting foot on a slight elevation, such as on the edge of a sofa. You can also move the supporting leg further from the pelvis - this will also increase the load.
This exercise is excellent for pumping both the thighs and buttocks.
If you are just starting to exercise, bodyweight workouts should be enough. But over time, you will have to do more and more reps and sets to tire the muscles and make them grow in size.
Another plyometric exercise that will pump your thighs and calves perfectly.
According to the Academy of Nutrition and Dietetics(3), we tend to lose 3-5 percent of muscle mass each year after the age of 30. Body parts prone to flabbiness react to this immediately.
If, among other things, for some reason, you want to make your shapes not only elastic but also visually attractive, then working with muscle mass is the first step in this matter. In this case, bodyweight workouts won't tackle the problem. Sooner or later, you will realize the need for weight loads.
Weight is the tool to make any exercise extremely effective. The more it is, the better the muscles swing. But you shouldn't rush to extremes. For example, it's better to increase the load when you are confident in performing the exercises accurately.
For weight training, you don't need a new exercise list. You can improve the same workouts you did without weights by adding dumbbells or sandbags to this formula.
Suppose you want to pump up your glutes, squat with dumbbells, imitating the so-called "deadlift" (performed with a barbell). If the emphasis is on the inner thigh, plie squats are a good choice while holding dumbbells or a kettlebell in your hands.
Various swings are also quite effective: left-right, back-forward. But again, weights should be used for best results. For example, there are special weights(4) for the legs (for instance, sandbags) that you can put on the calves.
The most popular and safest lunging tool is dumbbells (barbell lunges are more complex and suitable for split training). Start lunges with the lightest dumbbells and gradually increase the number of reps and dumbbell weights. For beginners, this is the best option.
Choose challenging exercises. For example, try squatting on one leg or exclude the relaxation phase.
Add weight. To do this, you will have to buy compact equipment for home training, for example, expander bands with different resistances. You can also make weights from available tools.
Add jumps. Due to the jumping component, the muscles will get tired much faster. Research(5) has shown that plyometric exercise (jump training or plyos) is as effective for hypertrophy in novice and amateur as strength training with weights.
Combine exercises into supersets. Almost all leg exercises involve opposite muscle groups. For example, when you lower yourself into a squat, the muscles on the back of the thigh tighten, and when you rise, the muscles on the front are involved. Performing two movements on different muscle groups without resting can tire your muscles more and build them up faster.
For those who want to pump up their thighs at home, the following exercises will be the main ones: squats, lifts, and lunges.
This will be enough to pump up your thighs. But for greater efficiency, do not stop at the minimum set because strengthening different muscles is possible only with various workouts.
Firstly, you must repeat each exercise at least 12-15 times, 3-4 sets. The rest between sets should be small - no more than a minute. Try to do the exercises slowly enough - you should feel how your body is working. Change activities periodically and increase the load: sometimes the body needs a "shake."
The essential component of successful training is proper nutrition. You don't need to go on a strict diet and limit yourself to everything. It is enough to learn the main rules and count the calories consumed.
For this purpose, there are tables with PFC (protein, fats, and carbs) of the products. If your sides and thighs are pretty bulky, protein and fiber should be dominant in your diet. When the buttocks are large, drying is the way out.
In the case you have normal weight or are slightly overweight, consume:
An equally crucial question for women is how to eat if they are flat. Here the menu will be slightly different. Base your diet on complex carbohydrates(6):
This is what ladies who want to build round gluteal muscles need to eat every day.
Be sure to eat fractionally. There should be at least 5-6 meals per day but in small portions. Never go hungry. The rule of not eating after six has long been outdated. The last meal should be 3 hours before bedtime.
Another vital factor is the drinking regime. You need to drink a lot!
The Institute of Medicine(7) analyzed survey data about Americans’ average daily water intake. This research defined the daily rate as about 2.7 liters of liquid for a middle woman and 3.7 liters per day for an average man.
To see discernible progress in building up your thighs, concentrate on developing your diet and exercise regimen.
Drink plenty of water and create a personalized meal plan that matches your current metabolic rate and weight. In this case, be sure to take into account the genetic factor and your somatotype.
Your body shape can be gynoid (pear-shaped) and android (apple-shaped). Each physique will have its own result from workouts. The main thing is to build muscle mass.
Alternate between different exercises and gradually increase the load. You should not fall off your feet after each set, but normal fatigue is a good indicator of progress.
Follow these simple rules, and you'll make your butt and thighs juicy without leaving your home!