Maybe you want to play soccer, take care of your health, or be fitter for the beach… whatever your reason, you need stronger thighs. These days, many of us have very sedentary lifestyles and few people have muscular, tapered thighs. Don't panic: By adopting the right diet, practicing the right cardiovascular activity, and performing strength training exercises that will work that part of your body, you will achieve thighs as muscular as you have always dreamed of.
Part 1 of 3: performing exercises targeting the thighs
Step 1. Determine the muscles you want to work
The thighs are made up of 4 muscle groups and you will need to exercise them all. These are the quadriceps, hamstrings, adductors and abductors. To strengthen these muscles, you will need to choose specific activities.
Countless exercises will allow you to work these muscles. If a friend tells you about an exercise designed to work one of these muscles, give it a try
Step 2. Do cup squats
This exercise will allow you to work your glutes, quads, inner thighs and hamstrings at the same time. It gets its name from the way you will hold a dumbbell in both of your hands, much like you would hold a cup. Spread your feet out past your shoulder space, toes facing outward. While holding the dumbbell, perform a squat, until you reach a 90 ° angle, then straighten up.
Step 3. Try the lunge three ways
This movement allows you to work especially the front of the thighs and the buttocks, but also the back of the thighs. Begin by standing with your feet apart in line with your hips and your hands stretched out in front of your chest. Each repetition will focus on one leg only: start by moving one leg forward, in a lunge, at a 90 ° angle. Then perform a side lunge (to the left for your left leg and to the right for your right leg), again at a 90 ° angle. Then do a back lunge, still with the same leg.
Step 4. Do skier jumps
This exercise allows you to work the thighs, calves and buttocks. Lift one leg off the ground and bend it, so you won't be tempted to use it. On the leg you are standing on, begin to jump left to right, then right to left, in small movements, slowly stepping forward in the direction of the leg you are standing on. A jump in one direction and a jump in the other direction will count as one repetition.
Make sure that the foot you are jumping on is not turned in or out and remains perpendicular to the direction in which you are moving
Step 5. Do classic deadlifts
This exercise targets the back of the thighs and the rest of the leg. Maintaining a dumbbell of reasonable weight, stand with your feet shoulder-width apart behind the barbell. Hold the bar with both hands. Lower yourself into a squat as low as you can and make sure your back forms a straight line between your gluteal muscles and your head. Legally lift the weight and bring the bar to your knees before standing up.
Step 6. Stand in a side plank
This exercise targets the outside of the thighs, as well as the obliques and sides of the torso. Lie on your side, lifting your torso onto your forearm and flexing both legs behind your back. Your legs should form a 90 ° angle at the level of your knees. Keep the other arm straight up towards the ceiling. Lift your legs, still bent, with the strength of your hips. Be careful not to move your arms.
Step 7. Try the bridge
The bridge allows you to work the gluteal muscles and the back of the thighs. Lie on the floor with your back, arms at your sides and palms down. Bend your knees and keep your feet flat on the floor. Using your abs and gluteal muscles, lift your hips up to form a straight line between your shoulders and knees. Hold the position for 25 seconds, before gently releasing. Repeat this exercise only three times.
Part 2 of 3: Choosing a cardiovascular discipline
Step 1. Start running
Running will work your quads and hamstrings and burn hundreds of calories per hour. This discipline requires and develops both cardiovascular endurance and muscular endurance. People in good physical shape will be able to run long distances, but beginners can start with a 20 to 30 minute run on the treadmill, a walk in nature or even around the neighborhood.
Step 2. Ride a bike
Some people cannot run due to joint problems in the knees or ankles. Cycling is a perfect alternative to running. This discipline works the quadriceps, gluteal muscles, calves, hamstrings and even adductors and is therefore very complete for the legs. You can work out on a stationary bike in the gym or at home, or cycle around your neighborhood.
Step 3. Go up the stairs
You can either invest in a stepper or climb real stairs. The repetitive movement will build your muscular endurance. Also, this low impact exercise has a very low risk of injury. Ten minutes of climbing stairs will burn as many calories as an hour-long jog.
As soon as you find yourself facing stairs, whether at work or at home, go up them instead of trying to avoid them
Step 4. Try kickboxing
As its name suggests, this aerobic activity consists of numerous movements involving the thighs. The variety of kicks to perform will work your hamstrings, quads, and other leg muscles. You can sign up for a kickboxing class, in your gym or in a martial arts club.
Step 5. Go swimming
For most swims, you will need to strike a force with your feet, in order to propel your body through the water. Working against the physical resistance provided by the water will help you build muscle in your legs. You can intensify the effects of the exercise on your legs by holding a plank with your hands and moving forward using only your leg strength.
Part 3 of 3: Lose Fat Through Eating
Step 1. Eat right
We sometimes say that we are what we eat. It's important that you eat the right amounts of the right foods to provide your body with the minerals, vitamins, protein, and the right fats for muscle development. In particular, make sure you get plenty of protein, which your body will use to heal the muscles that exercise will damage. Eat a food rich in protein about 20 minutes before a weight training session and again immediately after.
The amount of calories to consume each day will depend on your age, gender, and lifestyle
Step 2. Drink enough water
Drinking water will help you fight hunger pangs, as well as work your muscles longer and more efficiently. Your body is made up of about 2/3 water, which must be constantly replaced to make up for what you lose with breathing, sweating, urinating, or for other bodily functions.
- Adolescents should drink between 8 and 10 glasses of water, or 2 liters, per day.
- Adults should consume between 2, 2 and 3 liters of water each day.
Step 3. Establish a sports program
To improve your fitness, you will need to exercise more, even if you are very busy. You will therefore have to establish a precise training program. Sports coaches recommend exercising 4 to 5 days a week. If you're looking to build muscle, you might want to do weight training 3-4 days a week, endurance sport once a week, and a lighter activity like walking or yoga twice a week.
- To get good results, it is of the utmost importance that you have a routine and stick to it.
- It is important that you incorporate cardiovascular exercise into your routine. This will help you decrease your body fat. The fat is positioned on the muscle and hides it.
Step 4. Set reasonable goals
Your goals will have to be concrete and reasonable or you will risk giving up. If you don't exercise and want solid thighs, you will need to establish a less strenuous exercise program (such as using lighter weights, doing shorter endurance sessions, performing fewer reps) and gradually increasing your weight. intensity of your sessions.
According to some specialists, beginners can, over the course of a year, gain up to 10% of their weight or 1 kg of muscles per month, thanks to an adapted training
- For a beginner, start with a set of 10 to 12 repetitions per exercise (unless otherwise noted). For exercises where each leg will work independently, perform one set per leg. Make sure you work both sides of your body equally.
- When lifting weights, you will need to find a balance between difficulty and ease. The muscles of the thighs are rather large and you can therefore use heavier weights to work them than to work your shoulders and arms.
- After 2-4 weeks of training, start adding a few reps, an extra set, or using heavier weights.
- Experts recommend paying more attention to the weaker side of your body. For that, work this side first, in order to compensate for its weakness. This side will usually be the non-dominant side. Right-handed people will start by working their left side and left-handed people on their right side.
- By joining a sports club or gym, you will meet people who share your goals and experiences. These people can give you tips: talk to them and ask for advice.