The fashion today is to have muscular and chiseled thighs, but growing thighs is no small matter. Indeed, you have to work with strength exercises or lift weights. If the machines in the gym are useful for thighs, you can build up your muscles at home. Here are some exercises to gain thighs to do at home or in the gym so that you stop being ashamed of your too thin thighs!
Exercises to do in the gym
Before working with the machine, remember to warm up properly to avoid injury.
One of the most effective thigh muscle exercises is the one performed with the thigh press. To use this machine correctly, sit with your back well pressed against the backrest. Place your feet high enough on the platform and push with your feet. Move down as slowly as possible and as low as possible. Blow well as you descend. If you are a beginner, start with 3 or 4 sets of 10 reps with a weight that allows you to force yourself, without setting a number too high so as not to injure yourself. Trust your muscular feeling and if you are not sure, ask a professional working in your gym. Do this exercise 2 to 3 times a week.
Thigh muscles exercise to do at home
Indeed, going to the gym isn’t necessarily convenient for everyone, not to mention that not everyone can afford to pay a monthly subscription! So here are several thigh exercises to do at home.
For each exercise, do about thirty repetitions, over three sets, with a minute’s rest between sets two to three times a week. If, after thirty repetitions, you do not have a burning sensation in your thighs, add more repetitions. These exercises involve the quadriceps, hamstrings and buttocks :
The first exercise for muscles your thighs is squatting: place your feet in line with your shoulders, extend your arms, look straight ahead and bend your legs. You should never lift your heels off the ground. Always keep your back straight and don’t bend your legs too much, stop at a 90° angle.
2- The lunges
Another exercise for muscles your thighs is the lunge. To begin, place your hands on your waist and take a step forward. Next, bend the leg forward while exhaling deeply. Move up while remaining straight and start again with the other leg.
3- The chair
Chair exercise is also easy to perform and very effective. First, stand against a wall or lean your hands against a chair or sofa and bend your legs at 90°. Be sure to keep your back straight and breathe deeply. Hold the pose for 30 seconds to a minute, then increase the time as your level improves.
4- The skipping rope
Finally, if you’re looking for a fun thigh muscle sport, try the skipping rope! Jump with your feet together for thirty seconds or a minute.
With all these exercises, don’t forget that nutrition is essential for a harmonious weight gain!
Also read: What are flabby thighs?