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Her Calves Muscle Legs

Show less Are your legs so skinny you get comments every time you wear shorts? Getting bigger, more shapely legs can take a while, since legs that are naturally skinny tend to stay that way and can become even smaller with age. The good news is you can add some inches by doing a series of leg exercises and eating plenty of calories to fuel muscle growth.

If all else fails, you can also create the illusion of having bigger legs using a few style tricks. Read on to learn more about how to make skinny legs bigger. If you want to make your legs bigger, start by doing squats, which are the most effective exercise for filling out your thighs.

Work up to 3 sets of repetitions, then add hand weights to intensify your workout. Additionally, do walking lunges to target your quadriceps and hamstrings, working your way up to 3 or 4 sets of reps. You should also try to eat a healthy diet that includes lots of protein-rich foods, like chicken, fish, beans, and eggs, since protein is essential for building strong muscles.

For more tips from our Fitness reviewer, like how to dress to make your legs look bigger, scroll down! This article was co-authored by Michele Dolan. She has been a personal trainer and fitness instructor since Categories: Accentuating Body Features.

There are 15 references cited in this article, which can be found at the bottom of the page. Eat more food. If you're on a diet, you're going to have trouble building leg muscle. In fact, you won't build muscle unless you take in plenty of calories to feed muscle growth in your legs.

This doesn't mean you should go wild and eat everything you want, but when your aim is to get bigger legs, getting more calories is essential. Eating 3 regular meals plus snacks filled with high quality foods will also help you gain some healthy weight, adding shape and definition to your legs. Protein is essential to building healthy muscles, so you need to be taking it in at every meal.

These should be the mainstay of your diet. Some people find that they can accelerate the process of muscle growth by taking supplements like creatine, a powder that supplements the body with a naturally-occurring acid that builds muscle. Creatine is considered to be safe in doses of 5 grams per day.

Focus less on cardio. These exercises use your energy stores to keep you moving for a long period of time. Do weight training. Weight training exercises focus your body's energy on the particular muscle you're working out, breaking down the fibers so they can build back up bigger and stronger. Doing weight training exercises focused on the legs will lead to the shapely legs you desire.

Do intense workouts. You need to break down the fibers and have them build back up stronger and bigger. For each exercise, lift as much weight as you can lift using the correct form for 10 reps. Add more weight after a few weeks to keep up the intensity.

Use explosive bursts of energy, rather than slowly going through the motions. Exercising explosively builds the muscle fibers of the legs. Be slow on the eccentric motion, then explosive on the contraction.

Rotate muscle groups. This way your muscles get a chance to rest and get stronger in between workouts. Adding weight is another way to keep from plateauing. Add more every two weeks or so. Wear flared pants. These hug the thighs but flare out at the knee, making the lower leg look larger and adding flattering shape to the leg line.

Even a slight flair will change your silhouette and make your legs look a little bigger. Avoid skinny pants. If you absolutely must buy skinny pants or jeans, look for some with whiskering around the thigh and knee areas. Whiskering breaks the leg line and creates the illusion that your legs are bigger.

Look for patterned tights and pants. Go for floral, striped, polka-dotted, or tye-dyed tights and pants - the more colors, the better. When you wear patterned fabrics on your legs, they leave more of a visual impression.

Wearing dark, solid colors, on the other hand, can make your legs look thin and small. Wear knee-high boots. Boots that come up to the knee can completely change the way your lower legs look. Choose slouchy, thick boots instead of skin-tight boots. Wear them over jeans or tights to give your legs a fuller appearance. Wearing boots over pants adds a little bulk to your legs. Try wearing knee-highs over a pair of jeans for a fashionable look.

Wear skirts and dresses that hug your body. If you wear skirts and dresses that are loose and billowy, your legs will look smaller by contrast. Wearing skirts and dresses that are cut a bit closer won't make it look like your legs are being swallowed by fabric.

Wear dresses and skirts that fall just above the knees. Wearing hemlines that fall an inch or two above the knees will make your legs look less small. Wearing very short skirts and dresses draws attention to your legs, while wearing hemlines that fall below the knees can emphasize the contrast between your skinny legs and the fabric you're wearing.

Do squats. This is the single best exercise you can do to help fill out your thighs, since it engages the most muscle fibers in the area. If you're a beginner you can do squats without weights. For more advanced athletes, hold a barbell bearing weight you can lift for reps. Here's how to correctly do a squat: [10] Stand with your feet shoulder-width apart.

Bend your knees and squat, lowering your bottom until your thighs are parallel to the floor. Keep your knees aligned right above your toes. Hold the position for 10 seconds. Push back up to starting position. Repeat times for 3 sets. Do walking lunges.

Do sets of reps for each leg. Start with one set and build up to 3 or 4 sets. Try holding dumbbells at your sides to add resistance and help build more muscle. These work your glutes, quadriceps and hamstrings, and over time they can help you build muscle to make your legs fill out. As you step, drop your back knee toward the floor.

Keep your torso perpendicular to the floor. Rise into starting position and lunge with your other foot. Do box jumps. Stand in front of an exercise box or step that you can easily jump upon. The taller the box, the more difficult it will be. Start with toes pointed toward the box.

Jump explosively and land on the box with the balls of your feet. Jump back down to the floor. Do leg extensions. For this exercise you will need a leg extension machine, which is standard in any gym with a weight room. Start with weights that provide light resistance and go for the burn. Extend your leg, keeping a slight bend at your knee even at the peak of the motion, then lower it.

Repeat 10 - 12 times for 3 sets. Do standing leg curls. This is another exercise that requires a machine to complete. You'll need to use a leg curl machine that allows you to lift weights by attaching a cable to your ankle. Load the machine with as much weight as you can lift for 10 reps, between 20 and 50 pounds or more.

Bend your knee toward your behind as you lift, then straighten your knee again. Repeat times for 3 sets, then switch to the other leg. Do stiff-legged deadlifts. This exercise focuses on your hamstrings, essential for building more sculpted legs.

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