The thighs get a lot of attention when it comes to weight loss because they happen to be a problem area for weight gain, particularly in women. But when the situation is reversed, and you want to actually gain weight in your thighs, some key exercises and dietary adjustments can help.
Step 1
Increase your daily intake by 250 calories, and eat small meals every two to three hours. Make your meals a balance of protein and complex carbs, and eat clean foods like fruits, vegetables, lean meats, fish, low-fat dairy, seeds, nuts, whole grains and beans. Have an apple with half a handful of nuts, prepare a bowl of beans and brown rice for a snack and have a chicken breast with steamed broccoli and couscous for dinner.
Step 2
Perform four to five sets of dumbbell squats with the heaviest weight you can handle for six to eight reps. Stand with your feet shoulder-width apart and the dumbbells in your hands with your palms facing in. Lower your butt towards the floor by bending your knees. Stop when your thighs are parallel to the floor and your knees and hips are both 90 degrees. Stand back up and repeat.
Step 3
Do four to five sets of six to eight reps of lunges. Hold dumbbells in your hands and take a step forward with your left foot. Bend both knees so your right knee is an inch above the ground and your left knee is 90 degrees on your forward step. Stand back up and bring your feet together. Step ahead with your right foot and repeat the same movement. Alternate back and forth.
Step 4
Perform four to five sets of six to eight reps of bench step-ups. Stand behind a weight bench with your feet together and dumbbells in your hands. Place your right foot on the bench and step up by pressing your weight into your foot. Let your left leg trail behind you, and then lower yourself back down. Do six to eight reps and switch sides.
Step 5
Perform plie squats with a dumbbell in front of your body. Stand in a wide stance with your toes pointed out. Hold the dumbbell in a vertical position in front of your body with your arms straight. Lower your body down by bending your knees. Stop when you thighs are parallel to the floor, then stand back up. Do four to five sets of six to eight reps.
Step 6
Do not do cardio because it can cause you to lose weight. Do your thigh exercises three times a week on alternating days.
0 Comments