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How to Get Thicker Thighs (10 Tips & 3 DIY Workouts)

By Holly / September 21, 2016

Strong and curvy is the new sexy. A lot of women want to have these two characteristics present on their bodies. Being curvy and strong provide the ladies with a strong sex appeal – not to mention that big booty. This type of body shape means having a big butt, and thick thighs.

How To Get Thicker Thighs

Are your thighs skinny? If you want to build thigh muscles, you will have to make changes to your diet and workout programs. Read on to know more about how you can achieve this in no time.

1. Push Harder

Push harder to get thicker thighs

Muscle growth will only happen when you work harder to break down the muscle fibers. This will allow for the fibers to repair themselves and come back stronger and bigger. It is only at the point of pushing yourself some more that muscle growth will happen. There is a burning sensation that you will feel during the process.

It is important to use the right amount of weight to challenge your muscles. Beginners might need to do leg workouts without any weights at first. You can eventually add some weight to your training once the routine becomes easy. It is also crucial to recognize the difference between pushing hard and overworking, with the latter enough to cause injury. It is highly recommended to workout with a trainer to learn about your limits.

2. Practice Proper Form

Proper form when exercising

Any form of exercise will not work if you are not doing it right. It may even cause injury. Work with a trainer to know the right way of doing specific workouts. Whenever you exercise, bear in mind that you have to feel the burn around the area that you are working. If you are feeling any unnecessary pain or discomfort, then you might be doing it wrong.

The right form is essential to keep yourself safe during exercise. Doing the movement wrong will only result in injuries. You will also want to ensure that you are not using too much weight. If the weight you are using is too heavy, your form can be compromised.

3. Perform Bursts of Movements

Bursts of movement during exercise

Doing short bursts of movements, instead of going slow and steady, has been known to promote muscle growth. Again, make sure to do the right form. To do this type of workout, set your timer for one to two minutes, and then perform as many repetitions as you can within that time period. Take a short rest between sets.

4. Add Reps and Weights Gradually

Adding more weight during exercise program for thighs

Your muscles will gradually grow in size as the weeks go by. They will soon become used to the amount of weight that you carry. To make them bigger and stronger, you will have to constantly increase the weight every few weeks. It is important to find the right weight that you can lift, based on your fitness level. You can determine your capacity by choosing a specific weight and see if you can lift it for 10 repetitions without stopping.

5. Work Different Muscle Groups on Separate Days

Exercising to lose weight

It is not advisable to work as many muscle group as you can in a day. This is not productive, and can leave you injured. You have to allow your muscles enough rest to rebuild and expand, while working other muscle groups. You can focus on your thighs today, and then work your upper body the next day. The recovery period is extremely important in muscle growth.

6. Lessen Your Cardio Workouts & Focus On Resistance Training

ways to get thicker thighs

Cardio exercises can help you lose weight and burn fat, but will not help much in building muscles. If you are trying to build your thighs, then you will want to spend your energy focusing on expanding your leg muscles. You can consider hiking or walking, instead of biking and running for cross-training.

Read Our Recent Article > How to Lose 40 Pounds Quickly!

7. Do Your Squats and Lunges

Side lunges to increase thigh size

You have probably heard that squats and lunges can lift your butt and tone your legs. This is true, since it works your hamstrings and quads. You can perform these movements with or without weights. Beginners can choose to do these movements with only bodyweight, and then eventually add weights into the routine.

8. Eat More Protein

Protein for weight loss

Protein is essential in muscle building. Most women fear that drinking protein shakes or loading up with protein-rich foods is only for bodybuilders. The truth is that every human being on Earth needs protein to improve the health. Growing the muscles around the thighs will require increased protein intake. Ideally, you have to include protein in each meal, around 15 to 30 grams. It is also best to drink protein shake after your workout session for recovery.

9. Hydrate, Hydrate, Hydrate

Increase fluid intake to hydrate

It pays to drink plenty of water because your body greatly benefits from it. Staying well-hydrated throughout your muscle building journey will help your body better process the protein and keep you active and healthy. In addition, water allows for faster muscle growth and better skin, too. Make sure to drink eight to ten glasses of water a day, and more on hot days or during hard workout sessions. If you do not like the tasteless water, then you can infuse lemon or mint leaves into your bottle for flavor.

10. Do Not Forget Your Deadlifts

Deadlifts can effectively work your hamstrings. Beginners can perform this movement without weights. You will need a weighted ball, a barbell, or two dumbbells. Make sure that the weight is enough to make you lift it ten times with proper form.Begin the movement by standing with your feet about shoulder-length apart. Place the weights in front of you. Bend at the waist level, and then grip the weights. Avoid bending your knees as they have to be straight and stiff. Slowly go back to the starting position, and repeat the movement for another repetition. Do this at least ten times per set.

Best Thigh Workouts:

1. Simple Thigh Workout

2, 5 Minute DIY Thigh & Butt Workout

3. 5 Thigh Exercises For Thicker, Toned Thighs

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Summing Up

A toned and strong body has become a trend among women, in many cases preferred over super-slim and skinny. This is why women are now investing more time at the gym and whilst exercising at home to build some more lean muscle mass. Follow the tips above and enjoy your thicker thighs!

About the author


Thank you for reading my article! I am Holly Nunan, a mother of three daughters aged four, six and eight. I'm an Exercise Physiologist with a passion for exercise, fitness, raising healthy children and natural and alternative remedies. I have a simple mission to help each reader that comes to our website to take away one new piece of healthy information that they can immediately apply to their life. If I've helped you find that today, it's mission accomplished!