How to pump up your thighs?

Well-pumped, toned, beautiful thighs require long, grueling workouts. But few people know that the desired result can be completely achieved outside the gym or fitness center, but directly at home. It is clear that you should not forget about a balanced diet and the individual characteristics of the body.

1. Exercises in the gym.
2. Exercises at home.
3. Squats.
4. Lunges.
5. We maintain proper nutrition.

Exercises in the gym.

Physical exercises in the gym are good because you have a significant amount of sports equipment, equipment and inventory at your disposal. Remember that only specific exercise machines are suitable for working on your thighs, which we will discuss below:

Hack squats are ideal for building up your thigh muscles. They are performed on a special hack simulator, the action of which is aimed at developing the quadriceps of the thigh, upper trapezius muscles, and buttocks. It is important to be in a comfortable position and breathe correctly. While performing the exercise, keep your abs tense, and after each squat, exhale deeply. If you have back problems, you can rest assured: the machine does not put any strain on it. Such squats are suitable for both women and men, and of almost any age...

Deep squats with a barbell or dumbbells. Here there is an additional load on the muscles of the buttocks, arms, and abs. The correct execution of the exercise looks like this: squat as deeply as possible without reducing the amplitude. Thus, we load the target muscles to the fullest, without the risk of reducing the load. Ideally, this exercise should be performed in 3-4 sets of 8-13 times.

Exercises at home.

It’s worth noting right away that it’s difficult to do without special equipment at home. Buy dumbbells with adjustable weights, step steps, or use improvised means as equipment.

Squats.

A significant part of the set of home exercises for the hips is occupied by squats. It is important to choose several of the most suitable options for yourself and perform them daily at a certain time. The ideal option is evening, after 17:00. The following exercises produce the maximum effect on muscles:

1. Pistol - squat with your leg forward;
2. squats with weights;
3. classic squats.

When performing, keep your posture straight, tense your abdominal muscles, and arms in front of you. If you have a load in your hands, then when performing the exercise, your legs are spread out, your arms with the apparatus are lowered down, straight. Keep the body tense, breathe evenly, exhale through the mouth.

Add more sets each week. We start from 2-3 to 20 times.

Lunges.

This exercise has a great effect on muscle tone and tightens the buttocks. Lunges are done with the right and left legs alternately, 5-7 times per approach. The strength of the impact depends on how deep the lunge is made. The load from the body falls on the leg with which the exercise is performed. We sway, tensing the muscles of the thighs and calves.



To increase the load, you can use dumbbells or improvised weight amplifiers. We keep our arms straight to the sides, strain them, pull the body down. Breathing is even.

We maintain proper nutrition.

It is not enough to know only the theoretical basis; to effectively influence the thighs, it is important to follow a strict diet. Fitness classes, bodybuilding or any alternative sport necessarily require this. Here are some features that can be highlighted:

We pay attention to proteins, carbohydrates and fiber. They must be included in your daily diet. It is always porridge, bananas, potatoes, poultry, fish, red meat, as well as a variety of greens and vegetables.

An excellent addition (or replacement) to all of the above are amino acid complexes, as well as various substitutes for natural protein - proteins and other sports nutrition products, which you can read about in more detail in our special section...

Work on yourself, and always be flawless and irresistible!