How to make your legs full and beautiful. How to make your legs slim and skinny

The question of how to make legs slender and thin interests all women without exception. Going to the gym takes a lot of time, so not every modern girl can afford it. At home, you can also quickly get your body in order using proven products and following useful recommendations.

Secrets of slender legs

A woman who does not face the problem of how to make her legs thin can afford to choose any clothes and shoes, and during summer holiday don't worry about being attractive on the beach.

If the goal is to get slender legs in a week in familiar living conditions, then you need to follow a whole set of recommendations, and with a responsible approach, the results will exceed all expectations.

Several methods of how to make thin legs quickly are also suitable for those who are concerned about the question of how to make pumped legs slim.

The main ones:

Regularly do simple physical exercises in your usual home environment.
Drawing up a specific menu and radically changing the diet.
Carrying out additional body care procedures with a special emphasis on improving skin condition.

The main rule is not to stop after the first successes achieved, but to continue to study further. Over time, you can forget about the shortcomings (full calves, saggy skin around the knees and “orange peel” on the thighs), delighting others with your attractive appearance and beautiful legs.

Exercises also help with the problem of how to make your legs thin and not pumped up, since the complex of loads is aimed only at burning fat deposits.

Exercises for slender legs

The main guarantee of sculpted, toned legs is regular physical activity. No diet without exercise will achieve the desired result.

Exercises on the first day should last no more than 5–7 minutes each (total duration is about half an hour). Further, it is recommended to increase the time; at the end of the week, each workout should take an hour. Only through effort can you “get” thin legs. How to make them beautiful?

A properly designed set of exercises will help to achieve not only burning fat on the legs, but also a toned elastic skin, without dimples of cellulite and other imperfections.

An effective training complex looks like this:

Lunges are one of the best methods how to quickly make your legs slim. 20 repetitions are done on each leg, while the back should be straight and the leg should form an angle of 90 degrees.
Abduction of legs to the sides: bend the lower one while lying on your side, and raise the upper one 20 times, turn over and repeat.
Squats to a right angle at the knees. A faster effect on how to make your legs very thin can be achieved by using additional load (weights, bottles of liquid or a heavy backpack).
Raising both legs at the same time. It is easier to carry out the exercise according to the “inhale-exhale” rule: as you inhale, both legs rise, and as you exhale, they lower. Do it 10 times for the first time.
Raise your toes as high as possible. Number of repetitions – 20.
Hip raises for 3-5 seconds. For this exercise, you need to bend your legs at the knees, stretch your arms along the body and raise your pelvis, and then lower it.

On the question of how to get slender legs, Cindy Crawford has become a teacher to millions of women around the world. The body tightening program she developed has a separate section on how to make your legs thin.

The exercises in the course are varied and effective. Success is achieved through numerous repetitions and the use of simple amplifiers. You can quickly achieve your goal by following this course, and then your legs will definitely not become thicker. For most exercises you need to use dumbbells. Beginners can start with a weight of 1 kg, gradually increasing the load.

The second part of the program from the supermodel is designed specifically for how to make your legs slender and thin. The exercises last only 40 minutes. In addition to dumbbells, you will need a mat and a chair with a backrest. The program is quite complex, but the result will not take long to arrive.

Basic principles of nutrition

Intense exercise, proper nutrition and self-care are 3 basic rules if you want to have thin legs. How to make your thighs and calves thicker? Move little, eat a lot of rich and sweet foods, eat rarely but in large portions.

Accelerating metabolism and metabolism, removing toxins from the body contributes to weight loss in all parts of the body, including the legs.

The basic rules for those who want to make their legs beautiful and thin quickly are the following:

Choose a method heat treatment products only for steaming, stewing or baking;
Drink a lot of water - at least 1.5 liters;
Include fresh fruits and vegetables in the menu;
Do not add ketchups, spicy sauces and mayonnaise to enhance the taste of dishes;
Eat seeds and nuts, replacing all sweets with them, but in moderation;
Do not over-salt your food, choose lean varieties of fish and meat;
Add foods that contain a lot of fiber to your diet.

The meal schedule for how to make your legs thin at home should include a full breakfast, lunch and dinner, plus 2 snacks at equal intervals.

Cosmetics and procedures

After each workout, you need to take a shower, and this procedure can also be made effective for slim legs. A self-prepared scrub helps perfectly with the question of how to make your calves thin.

The basis is natural ground coffee (about 3 tbsp). Why this product? The caffeine it contains helps speed up metabolism, toning and tightening the skin.

Mix 3 drops of mint or any citrus with coffee essential oil, which increases blood circulation in problem areas of the body. Added to the mixture olive oil for hydration and nutrition. After regular use for a week, the first result will already be noticeable - toned muscles and skin, a reduction in the appearance of cellulite, and this is the first step to success, how to visually make your legs slimmer.

Wraps after exercise and shower are great for helping to cope with the problem of how to make your legs slim at home. This procedure, carried out over the course of a week, will help get rid of an extra couple of centimeters.

Any woman or girl dreams of being attractive, in every sense of the word. So that the figure is slim, the face is well-groomed, and the legs are straight from the ears. The last characteristic is rather capricious, since it is impossible to grow legs, but you can influence their beauty. This must be done comprehensively, over a long period of time, and then people will definitely turn to you - men because of your charming image, and women because of envy. In order to help you make your legs slender at home, this article has selected several effective and simple exercises, described useful tips– you just have to show diligence and do everything as required.

Why are your legs not as attractive as before?

By nature, all women in the world are endowed with beautiful legs, but there are several “buts”:

someone puts the baby on his feet too early and, thereby, contributes to the development of crooked legs
someone wears heels inappropriate for their age
someone neglects physical education
plus genetic inheritance, from which it is impossible to hide anywhere.

As a result, by the age of 12, a girl begins to dislike her legs - this is influenced by puberty, as well as hormonal changes. The most wonderful time, when you always like everything, is 18-20 years old. It is at this age that a young girl can boast of attractiveness, a fresh complexion, and smartness, as well as slender legs. What's next?

It’s not for nothing that youth is called the most wonderful time of life. In a young body, the skin and muscles are highly elastic, they are taut and tight. At this time, all calories are consumed instantly, so there are no special problems with excess fat. Energy, optimism, enthusiasm and an active lifestyle have a positive effect on a person’s condition and appearance. But the older you get, the less movement, muscles relax, tone is lost, and fat quietly but purposefully takes over the body, including the legs. Well, if you also have a genetic predisposition to be overweight and at work you only lead a sedentary lifestyle, smoke or drink alcohol, then all of the above changes will come much faster. The result is loose skin on the legs, sagging skin. If all this happened to you, then there is only one solution: start taking care of yourself as soon as possible, putting into action all the most effective methods.

Go on a diet

It is worth noting that proper nutrition is beneficial not only for the legs, but also for the whole body. Thanks to certain products, toxins are removed from the body, the natural environment of the stomach is restored, which normalizes the functioning of the stomach and reduces the likelihood of fat deposits. Certain vitamins contained in vegetables or fruits will contribute to the rapid restoration of skin and muscles, gradually helping the legs to cope with excess deposits and restore their former attractiveness.

So, here's a list of what you need to eat. This may not be something new, but, as they say, “repetition is the mother of learning.”

Fresh vegetables and fruits (you can completely replace dinner or afternoon snack with them (banana is especially appreciated)
Nuts of any kind
Cereals (eat porridge in the morning. This has a positive effect on the gastrointestinal tract and helps destroy accumulated fats and plaques)
Dairy products. Without being lazy, make it a rule to drink two glasses of kefir a day. This is very useful product, but in combination with physical exercise it will bring you great benefits.

You should absolutely categorically exclude flour products, spicy, salty, fatty foods, and foods high in carbohydrates. Try to limit yourself in food not by force, but by understanding that it is necessary for beauty and health, then it will be much easier for you to overcome yourself.

How to correct a leg defect such as...

It has long been known that girls are concerned about the three most common problems: crooked legs, thick legs, too thin legs. You can cope with such a defect through physical exercises, which will have a beneficial effect on straightening the skeletal bones, strengthening muscle mass or removing excess fat.

Crooked legs
According to statistics, about 25% of all women have crooked legs. They are endowed not only by unremarkable, ordinary people, but even by fashion models, models who demonstratively prove to everyone the ideal of the female body. If you also belong to this 25% percent, then the situation can be improved. In order for your nudes to move from the category of 0-shaped to ||-shaped, you should pay attention to sports such as figure skating, gymnastics, and swimming in the pool. Do not overexert yourself with numerous workouts in one day; you should expect results not after 2-3 sessions, but after numerous or even many years of training. In any case, physical education will bring you only positive emotions and a good mood.

Thin legs
If your legs are thin and any pants or jeans seem baggy on them, you need to grow some muscle mass. Long walks, walking, running, cycling, as well as squats on toes, which must be done at least 200 times a day, are useful for this event. Try to tense your muscles more.

Thick legs
To get rid of excessive massive legs or remove excess fat, activities such as skating, skiing, jumping rope (about 100 times a day, preferably in the morning and evening) will help you.

Stand straight, place your feet shoulder-width apart, hands on your waist. Squat down, bringing both knees together. Try to keep your back as straight as possible, and keep your legs tense. Do this exercise for 20 times.
Sit on the mat, straighten and extend your legs, the distance between the heels should be approximately 40 cm. Sharply, vigorously turn your socks from one position to another - socks “inside-out”. Continue doing this up to 30 times, feeling how your legs are tense. This exercise helps to develop almost all types of leg muscles, therefore, despite the fact that the exercise appears to be very simple, it is very effective.
Lie on your back with your arms at your sides or behind your head. Raise your legs to 90 degrees and spread them to the sides as far as possible. Hold this for 2-4 seconds and return to the starting position. Continue the exercise up to 15 times.
Next, you can begin the “bicycle” exercise. Lie on your back, raise your legs, creating a right angle with your body and pedal intensely. The essence of this exercise is not in the number of revolutions, but in the correct execution: straighten your legs as much as possible, pull your toes. Do this for at least 10 minutes.
Prepare a small pedestal for yourself, the main thing is that it is hard, for example, an ottoman or a children's highchair. Lie on your back, put your legs on a platform, arms at your sides and try to lift your pelvis up. Do the exercise quietly, trying to keep your body in a tense position for a long time, when all the muscles are tense. Also go down quietly. The number of lifting and lowering is 15 times.
Foot massage. It is also a very useful procedure, as it allows you to correct the leg muscles in certain areas and monitor any changes in the body. Massage can help eliminate orange peel and cellulite. Perform the massage with pinching, tapping movements so that some pain is felt - thanks to this, the blood moves faster, metabolic processes accelerate, and fat disappears faster.

If you are not yet sure that something can help you prepare your legs for the summer season, stop thinking about it, just start doing it. Remember, the main thing is regularity! It is impossible to create muscle tone in just one or two days; vigorous exercise in a short period will only cause severe pain, such that you will even have difficulty walking. Dear girls! Love yourself and work on yourself! Remember, beauty is not needed for someone else, but for yourself! Try, do everything as described in the article, and you will definitely become the owner of beautiful legs!

Video: slender legs in two weeks

Do you have a well-proportioned torso, muscular arms and even six-pack abs, but your legs are skinny? For some, such legs are the ultimate dream, but do these “two branches,” as your grandmother says, constantly upset you? In this article you will learn how to increase volume excessively skinny legs through exercise and proper nutrition, and how to make them look fuller through clothing.

Steps

Part 1

Change your lifestyle

Do some cardio exercises. Some people worry that aerobic exercise will cause their legs to lose weight even more, but the right kind of exercise will help build muscle and generally keep you feeling good and fit. Uphill workouts, such as cycling or hiking, will make your lower body stronger.

Running for long periods of time will make your legs look slimmer. However, this doesn't mean you need to avoid cardio. Try to run uphill no more than three times a week.

Train intensely. Since the legs bear all the load from daily walking, the leg muscles are probably already accustomed to hard work, so to build muscle mass you will have to train much more intensely. During each workout, do two or three sets of 8-12 repetitions each. Take the maximum weight at which you are able to maintain the desired position and perform the exercise correctly: you should feel the muscles “burning”.
- After a few weeks of training, use heavier dumbbells or kettlebells to increase the intensity.
- Do not overdo it. Understand the difference between pain and injury. Work with a trainer if you've never done weight training before.
Train faster. You've probably heard that strength exercises should be done slowly. However, fast and powerful movements will help you gain muscle mass faster. Perform exercises for a while, trying to do as many repetitions as possible in a short period of time.

IN different days train different muscle groups. If you exercise the same muscles every day, they will not have time to recover and grow in size, and the risk of injury increases. Therefore, devote days of the week to different muscle groups, giving some muscles a good workout and others to rest. Rest is very important for building muscle.

Eat enough calories. This doesn't mean you should overeat; you must get enough calories by eating a healthy diet. When you build muscle, your body requires a lot of calories. Try to adhere to the following tips:
- Include lean meats, tofu, whole grains, legumes, vegetables, fruits - and even more vegetables and fruits in your diet.
- Limit consumption of processed foods, sugar, wheat flour, fast food and snacks (chips, popcorn, candy bars). They will not give you energy for training, but, on the contrary, will make you feel tired.
Eat enough protein. Protein is essential for muscle growth, so get it at every meal. Eat beef, pork, chicken, fish and other lean meats. If you don't eat meat products, include tofu, legumes, quinoa, barley and eggs in your diet.
Try taking supplements, but don't rely too much on them. Some people take nutritional supplements to stimulate muscle growth, but these must be combined with healthy eating and use large quantity water.
- Creatine is a substance that is naturally produced in the body for muscle growth. If you want to supplement with creatine, a safe dose of creatine is 5 grams per day for a certain period of time.
- Consult your physician before taking any supplements.

Part 2

Train properly

Do squats with dumbbells. If you have thin thighs, then this exercise is just for you. Squats on their own develop the thigh muscles well, and when combined with dumbbells (or a barbell, if you are already quite trained), this exercise becomes even more effective. Start with dumbbells that you can lift 10 times without having to put them on the floor. For beginners, a weight of 4–8 kg is suitable. Bodybuilders need to lift more weight to build leg muscles. Perform squats as follows:

Stand straight, feet shoulder-width apart, arms with dumbbells at your sides (if you are doing the exercise with a barbell, hold it on your chest or behind your head).
Squat down, bending your knees and lowering your buttocks towards the floor.
Keep your back straight and squat until your thighs are parallel to the floor. Your knees should always remain directly above your feet; Don't extend your knees further than your toes.
Push yourself back to the starting position.
Do 3 sets of 10–12 squats.

Perform lunges with dumbbells. This exercise targets the glutes, quadriceps, and hamstrings. You can do it without dumbbells, but remember that building muscle requires intense exercise.

Stand straight, feet shoulder-width apart, dumbbells at your sides. If you want, you can raise them to your shoulders.
Take a large step forward with one leg while lowering the knee of the other leg towards the floor. If you step with your right foot, lower your left knee.
Keep your torso upright and ensure your knee is over your foot. Don't push your knee forward further than your toes.
Rise back up to the starting position and immediately step forward with your other leg.
Aim to do 3 sets of 15 reps. Over time, you can increase the number of sets to 4 or 5 of 10-12 repetitions and lift more weight.

Elevation jumps. This exercise allows you to increase the volume of your calf muscles with a minimum of equipment. You will need a sturdy exercise box or bench with a non-slip surface to jump on. The higher the box, the more difficult the exercise. Don't use dumbbells; Your hands should be free so that you can maintain your balance if necessary.

Stand in front of the box with your toes pointed at it.
Jump forcefully and land on the box with the balls of your feet.
Jump back and down to the starting position.
Train until you can do 3 sets of 15 reps. Over time, you will be able to do 4-5 sets of 10-12 repetitions.

Perform weight lifting while standing still. This exercise develops the muscles of the back of the thigh, which will help make your legs muscular and sculpted. Take a barbell that is as heavy as you can lift 10 times without resting. If you don't have a barbell, use two dumbbells.

Stand with your feet shoulder-width apart. Place a barbell or dumbbells in front of you.
To lift a barbell or dumbbells, bend your knees. The back should remain straight. Engage your abdominal muscles.
Holding weights in your hands, stand up, pushing your hips forward. The back should still be straight, the abdominal muscles should be tense. When you stand up, the barbell or dumbbells should be level with your hips.
Bend over again to lower the weight to the floor.
Do 3 sets of 10-12 repetitions.

Use leg exercisers. If you're serious about building up your leg muscles, you might want to join a gym that offers a variety of leg machines. Using exercise machines, you can gradually increase the weight, thereby increasing the intensity of the load and promoting muscle growth. Start each exercise with a weight that you can lift with your legs 8-10 times without stopping. Contact a trainer to help you choose the right weight. Here are examples of exercises for the gym.

Leg extensions. Find a leg extension machine and start by setting it to a lighter weight than you usually need. Sit on the machine, bend your knees and place your feet under the bottom bar. To lift the weight, straighten your legs but keep them slightly bent at the knees. Hold this position until you feel a burning sensation in your muscles. Then bend your knees to lower the weight to the starting position. Do 3 sets of 10-12 repetitions.
Standing leg curl. Find a leg curl machine that allows you to lift weights by attaching a cable to your ankle. Set a weight that you can lift about 10 times without resting. Attach a cable to your ankle and grab the bar with your hands. Bend your knee toward your buttocks to lift the weight, then straighten it back to the starting position. Do 3 sets of 10-12 repetitions. Repeat the same for the other leg.

Thin legs or thighs most often caused by a lack of adipose tissue or underdeveloped muscles of the lower extremities. If with a generally miniature figure this flaw is not so obvious, then with a heavy upper body such an imbalance of the figure looks extremely ridiculous. The unattractive appearance of legs is largely determined by excessively thin legs or thighs. Correction of such an aesthetic defect is carried out using plastic surgery methods. Increasing the missing volume and giving the desired relief to the lower extremities is achieved through lipofilling or endoprosthetics of the legs/hips.

General information

Not all people are naturally blessed with beautiful legs. Even if in youth the legs were slender, with elastic muscles of the lower leg and thigh, then with age they can noticeably lose their shape. Thin legs and thighs “dictate” their unfair conditions in the choice of clothing and lifestyle: long skirts, wide trousers, refusal of high heels, which visually slim the legs, self-prohibition from visiting the beach or sauna, where legs that are too thin can become the subject of close attention from others.

Ideally, the line of the shin should smoothly flow into the line of the thigh, while the shin should have sufficient muscle volume, and the thigh should not be too thin or loose. The smooth flow and connection of the tibia with the thigh is ensured by the knee. The smooth contours of the legs and thighs when the legs are closed should form 3 spindle-shaped “windows”: between the calves, knee joints and thighs of the right and left legs. The upper “window” formed by the inner contours of the hips should be the narrowest.

Unfortunately, due to genetic characteristics, not all leg muscles are amenable to changes even with very intense physical activity on them. If the hips are more susceptible age-related changes, then the shape of the lower leg is often a hereditary feature. The reasons for the presence of excessively thin legs and thighs can be anatomically determined underdevelopment of muscles, muscle atrophy due to past diseases (trauma, polio, etc.). The shape of the shin can only be influenced in childhood, which is why outdoor games are so important in childhood: running, jumping, jumping ropes.

Plastic correction of thin legs

Today it is possible to correct the shape and add volume to thin legs with the help of cruroplasty - plastic surgery to enlarge the legs using endoprosthetics. Plastic surgery of the legs is quite widely in demand among men involved in bodybuilding.

The first operations to enlarge the legs using silicone implants were performed in 1979 by a plastic surgeon from France, J. Glitzenstein. Today, the technique of plastic correction of the lower legs has been worked out in detail; it gives high aesthetic results with the lowest possible risk of side effects.

Cruroplasty is indicated for thin legs that are disharmonious with the body; varus (arched) or valgus (divergent) deformities of the legs, asymmetrical legs.

The problem of thin legs during cruroplasty is solved by installing silicone implants with a pore structure similar to those used in plastic surgery for breast enlargement. Silicone ankle prostheses can be oblong or round in shape, with a smooth or textured surface. An experienced plastic surgeon will easily select the required size and shape of the endoprosthesis in accordance with the best results and wishes of the patient. The implants have an elastic silicone shell with a gel-like, viscous filler inside; they are prepared to order or individually selected in length and thickness from existing samples.

Endoprosthetics of the legs is the only safe and effective method, allowing you to increase the volume of thin legs and improve their shape. In the future, the implants do not interfere with walking and are not felt in any way when playing sports.

Implants are installed from an incision in the popliteal fossa; after releasing and spreading the muscle tissue, the endoprosthesis is placed between the muscles of the lower leg. Properly selected endoprostheses compensate for the lack of the patient’s own muscle mass and correct the irregular shape of the lower leg.

Endoprostheses are installed exclusively on the lateral or posterior surfaces of the lower leg. Implantation is not performed on the anterior surface, since there is initially no muscle tissue there and there are nerve plexuses. Walking is allowed the next day after surgery. For better and more quick recovery It is recommended to wear tight socks or tights for 7-10 days.

After the tissue has healed, cosmetic seams in the natural crease under the knee are invisible, and the implants are damage-resistant and elastic.

As a result of correction of thin legs using the cruroplasty method, thin legs acquire a pleasant volume, and crooked legs acquire a harmonious shape.

Plastic correction of thin hips

Aesthetic correction of thin hips using endoprosthetics is carried out much less frequently than cruroplasty. To enlarge the hips, silicone implants with gel filler are also used, which are sewn between the muscles on the medial surface of the thigh.

Indications for plastic correction of the hips include constitutional and involutional muscle deformations and insufficiently defined muscle contours of the hip. Flow postoperative period similar to that after cruroplasty. Much more often, the soft tissue of the thighs is lifted, giving them more elastic and tightened contour.

Requirements for plastic correction of thin legs and thighs

In cases where Plastic surgery cannot correct defects of the legs and thighs (for example, if the deformities are caused by curvature of the bones), orthopedic surgery is performed to change the shape of the lower extremities.

After plastic surgery of the legs and thighs, you should refrain from wearing high-heeled shoes for some time and wear tights with a supportive effect. Avoid sports that place excessive stress on the leg muscles to avoid deformation or displacement of the implant.

Strict contraindications to endoprosthetics of thin legs and thighs are thrombophlebitis and varicose veins of the lower extremities.

The shape of the legs is very important in creating a positive external image, especially for a young girl. Maintaining the tone of the leg muscles often begins to bother the fair sex only with the onset of the warm season. However, you should work on improving your figure all the time, otherwise you will have to sweat hard in the gym closer to summer.

Physical exercise will help not only to lose those extra pounds gained over the winter, but also to tighten flabby areas. Everyone knows that the volume and appearance The size of the legs is directly related to the size of the thigh bones and the development of the muscles of the lower leg and calves.

Both thin and full legs may look flabby and saggy, regardless of their massiveness. Following special techniques, you can purchase beautiful shape legs after just three months of training.

There is a misconception among ordinary people that those with thin legs are able to tone them up much faster. This is absolutely not true; losing excess volume from your legs is easier than gaining it. What to do if you are unlucky enough to have skinny legs? They can, of course, be pumped up. To achieve the effect, you will need to use more than 3 of the exercises for thin legs suggested below at home. We perform the actions at least 10 times, be sure to monitor the load on the vessels.

How to increase muscle tone in your thighs?

Pick up a fitness ball or any other weight no more than five kilograms. You should do 10 squats with the ball in 3 sets as quickly as possible;
Perform a series of squats with a partner: instead of a partner, you can use dumbbells to add weight and challenge the muscles. The partner should press on our shoulders from behind while extending our legs. You need to do 3 series of 13 squats with a gap of one minute;
We perform the exercise in a similar way to pump up thin legs. Sit down and try to get up, your counterpart presses on you with force for up to 9 seconds. Perform in 3 sets of 12 times with an interval of 27 seconds;
Try squatting on one leg (automatic exercise). Doesn't work right away? Don’t be upset, after a week of training you will be able to do this maneuver up to 12 times for each leg;
Do explosive jumps up from a squatting position, but no more than 7 times in 2 passes;
Impulsive, rapid jumps up 4 times are very effective;
Exercise "spring". We sit down between reliable surfaces and try to do a kip;
In the same way, leaning against the wall, we perform the exercise for each leg separately;
A bicycle will help you pump up your leg muscles along the entire length. At home, you can use a simulator, but the real distance leads to much more effective results. quick results. You need to do hills and overcome steep climbs if you want to see results.

One of the specific problems of thin girls is too much separation between the thighs, which makes the legs visually crooked.

This defect can be easily eliminated by making the legs thicker in the area of the adductor muscles:

Lie on the floor with your back down in a frog position. We try to separate our legs, bent at the knees. At the same time, we press on the legs from the outside with our hands, creating resistance;
When working with a fitness ball, squeeze it between your legs in a similar way while lying on your back;
Lying on your back. Straighten your legs and squeeze the ball with your feet for 3 to 5 seconds. 3 – 5 episodes;
Find a sliding floor surface, stand on it in your toes: spread your legs, and then try to bring them together without lifting your feet from the surface. This exercise must be done carefully so as not to fall and hurt yourself.

Don't wait for your legs to reach perfect shape a week later. Pumping up a girl’s legs is quite difficult and time-consuming; it will take at least two months. How to visually make thin legs thicker?
Often thin people have the problem of very thin shins.

In this case, you better do the following exercises:

We rise on our tiptoes from a standing position, holding onto the back of the furniture. You need to do 5 episodes 13 times;
We perform a complicated version of the previous exercise while standing on one leg;
We hang our heels from a low surface (book, brick or threshold), stand on our toes and back;
We jump high, without spreading our straight legs, without bending our knees, as if you wanted to throw a ball into a hoop;
Now try to do the same on one leg;
Sit on the floor and perform power pushes against the wall with the surface of your feet for up to 7 seconds, legs straight;
We recommend that you do the above exercises in several series at intervals of 9-14 seconds;
When creating a workout plan, do not include too many calf exercises. It is also necessary to do a warm-up for the torso and arms.

How to pump up a modern girl with very thin legs?

We will definitely draw up a personal schedule of classes to improve the shape of the legs and the overall tone of the body muscles. Unforgettably proper nutrition. Eat more carbohydrates and proteins, drink natural juices and eat a variety of fruits. The osmosis and turgor of your muscle cells should be balanced, this will help you properly pump up your muscles. You need to exercise every day, gradually increasing the load over time. Be sure to stretch and warm up your muscles before working with them, go for a run in the park.

If the weather is not pleasant, do a light fitness workout at home. Rub your feet and legs, stretch. Focus on squats; after a month you should be doing at least 100 squats per session. If you have achieved this result, add dumbbells to your diet.

Follow the main rule of beautiful legs: the load on both sides of the body should be even, perform the exercises without distorting them, without crooking the back and lower back. At first, your legs will hurt.

But if you carry out the approaches correctly and evenly, the muscle pain will soon go away. After the end of the adaptation period and active growth new muscles we can switch to training 2 times a day

Team sports, especially basketball, develop skinny legs well. Think about the dance section, hip-hop, breakdancing and other sports are welcome. If you are a fan of Irish step dance, feel free to buy yourself special shoes and start practicing at home. Tap dancing and step dancing will help you pump up your legs in just a month. For those who love big sports, tennis and fencing are perfect, as they greatly develop the volume of the calves.