If your thighs are on the skinny side and you want to develop them a little more, resistance exercises will help speed up progress towards your goal. You should intensify your exercises by adding more weights and reps over time. As you build more muscle they also become tighter and more defined. The great news is, you can thicken your thighs and muscles with the proper exercises. Here are some exercises you can do to get thicker thighs.
Squats - This is the most notorious exercise which is perfect for building thighs as it works our your hamstrings on your backside and your quads in the front. If you don’t routinely perform squats, you should definitely add this in immediately. Start off without weights and as it becomes easier you can add weights by holding dumbbells.
Start by standing upright with your feet placed apart slightly wider than your hips. While holding a dumbbell in each hand extend your arms straight down at your sides with your palms facing inwards. Next, squat as if you were about to sit in a chair and continue to lower your body without arching your back. Make sure your knees don’t pass your toes while you squat and keep lowering yourself until your thighs are just about past parallel to the floor. Hold that position for a couple seconds and stand back up into starting position. Repeat 50 times. Add 10 squats every day.
Lunges - Lunges are another classic and well known and effective leg exercise and are important to build strength in your legs. Form is important!
Stand up straight while holding dumbbells at your sides. Take a big step forward with your right foot. As you step forward, bend your left knee so that it is barely touching the green. Stand back up to starting position and switch legs. Repeat 25 times on each leg. Add more lunges every day and as they become easier, slowly add more weight as well.
Leg Press - For this exercise you will need a weight machine. This is an intensified version of squats and is definitely worth the challenge. There are machines dedicated to leg presses and they are extremely convenient because you can adjust the amount of weights you wish to use. As the leg presses become easier, you can add more weights.
Sit back on the leg press and rest your head against it as you place your feet against the footpads. Make sure your knees are bent and that you are holding onto the hand grips to stabilize yourself. Begin to push the footpad with your feet as this will cause the weights to lift. You will feel the pull in your thighs. Then, lower the weights and return to starting position by bending your knees again. you can repeat this 15-20 times and complete 3 sets. The key is to perform this slowly because if you push too fast you won’t be challenging yourself enough.
Deadlifts - Deadlifts are considered the more “advanced” exercise because many women aren’t aware or afraid of performing this exercise in fear of becoming too bulky. This is, however, just a common misconception. This exercise will work out your lower back as well as your hamstrings. You will need one of the following: weighted medicine ball, two dumbbells, or a barbell loaded with enough weight for you to be able to lift at least 10-12 times.
Your starting position will be to stand with your feet at shoulder length apart. Make sure that you are holding your weights in front of you. Then, lower your weights as you bend at the waist. Do NOT bend your knees and make sure that they are tight. Next, begin to straighten your back while lifting your weights. Finally, bend down again and place your weights back on the floor. You can repeat this 10-12 times and do a total of 3 sets. Once again, as this routine becomes easier, add more weights and reps to challenge yourself.
Bulgarian Split Squats - This exercise is an amplified version of the classic squat. It targets your hamstrings and glutes the hardest. You will need a bench or a chair for this exercise.
Hold weights at your sides and stand in front of the bench/chair. Place your right foot behind you on the bench and make sure your toes are the only part of your feet that are touching the bench in this starting position. Now, lower yourself with the weights and bend your left leg at the knee but make sure that your knee doesn’t pass your toes. Make sure your are lowering yourself slowly and once you have lowered yourself as far as possibly without your knee passing your toes, hold the position for 2 seconds and raise yourself back up into starting position. Repeat this 15-20 times and switch legs. Complete 3 full sets. Again, this is another exercise that you can increase in reps and weights as it becomes easier.
If you really want to make sure that you are building/toning your thighs efficiently. make sure that you are maxing out on your weights and completing fewer reps as opposed to using lighter weights and doing more reps. If you max out on your weights and perform 3 to 4 sets with 5 reps in each set you will find yourself making great progress. When you do this, however, make sure that you are resting for about a minute between each set as you don’t want to over exert yourself.