I am a teen (15 years old) and am wondering how i can get great looking legs. My legs aren’t bad though I am actually comfortable with them I am skinny but you can see muscle behind my thighs and calf but still I want to increase a bit of volume maybe even gain some fat? Well I want to wear lots of dresses and skirts this spring and am already working out. Anybody have any diet or exercise ideas? If its possible also some for my arms. But other than that I love my abs and my shape. Thanks!!!
You’re in luck, Jennifer. People who ask the opposite of what you asked are looking for "spot reduction," which doesn’t exist…but adding size to a certain area DOES exist. Fat…well, you can’t tell where the fat will go. That’s up to your body. But you can add size to your legs with muscle. Here are some leg exercises for you to do:
Squats
Deadlifts
Sissy Squats (not for sissies!)
Sumo Squat
Lunge
Rear Lunge
Walking Lunge
Calf Raises
While you’re at it, throw in the Power Clean. It’s an Olympic Lift, and those are fabulous for adding size and strength all over. At the end of this answer, I added some youtube links so you can see how to do these. There are many people that will post their stuff on youtube trying to be Mr. or Ms. Cool Personal Trainer, but the problem is that not all of these are shown correctly. I looked up ones that I thought were the most informative so you know how to do these. Like any exercise, if you don’t use proper form, you will end up hurting yourself…or at least not seeing the results you could.
For all of these, start without weights so you can get the movement down. For the Power Clean and Deadlift, use just the bar without weights added. This lets you feel the movement. Once you get used to the positioning, then you can start adding in weights.
Power Clean: http://www.youtube.com/watch?v=6TlbDQUWs0s
Squats: http://www.youtube.com/watch?v=Ke1eFazK1IA
Deadlift (knees bent): http://www.youtube.com/watch?v=cs-wOHN5tdw&feature=channel&aia=true
Deadlift (stiff-legged): http://www.youtube.com/watch?v=-pH9fwFbE9Q&feature=channel
Deadlift (sumo): http://www.youtube.com/watch?v=K9t0TNSFJUI&feature=channel
Sissy Squat: http://www.youtube.com/watch?v=EZemt51-G0Y&feature=related
Sumo Squat: http://www.youtube.com/watch?v=DXCLS7JQR1A&feature=related
Lunge: http://www.youtube.com/watch?v=a6NxKkpE9FA&feature=channel
Rear Lunge: http://www.youtube.com/watch?v=a1ip81otol4
Walking Lunge: http://www.youtube.com/watch?v=xYTNEh4r5PI
LOL?
References :
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References :
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swimming, healthy foods give you healthy fat for your waist and legs and for curves and stuff like that
References :
You’re in luck, Jennifer. People who ask the opposite of what you asked are looking for "spot reduction," which doesn’t exist…but adding size to a certain area DOES exist. Fat…well, you can’t tell where the fat will go. That’s up to your body. But you can add size to your legs with muscle. Here are some leg exercises for you to do:
Squats
Deadlifts
Sissy Squats (not for sissies!)
Sumo Squat
Lunge
Rear Lunge
Walking Lunge
Calf Raises
While you’re at it, throw in the Power Clean. It’s an Olympic Lift, and those are fabulous for adding size and strength all over. At the end of this answer, I added some youtube links so you can see how to do these. There are many people that will post their stuff on youtube trying to be Mr. or Ms. Cool Personal Trainer, but the problem is that not all of these are shown correctly. I looked up ones that I thought were the most informative so you know how to do these. Like any exercise, if you don’t use proper form, you will end up hurting yourself…or at least not seeing the results you could.
For all of these, start without weights so you can get the movement down. For the Power Clean and Deadlift, use just the bar without weights added. This lets you feel the movement. Once you get used to the positioning, then you can start adding in weights.
Power Clean: http://www.youtube.com/watch?v=6TlbDQUWs0s
Squats: http://www.youtube.com/watch?v=Ke1eFazK1IA
Deadlift (knees bent): http://www.youtube.com/watch?v=cs-wOHN5tdw&feature=channel&aia=true
Deadlift (stiff-legged): http://www.youtube.com/watch?v=-pH9fwFbE9Q&feature=channel
Deadlift (sumo): http://www.youtube.com/watch?v=K9t0TNSFJUI&feature=channel
Sissy Squat: http://www.youtube.com/watch?v=EZemt51-G0Y&feature=related
Sumo Squat: http://www.youtube.com/watch?v=DXCLS7JQR1A&feature=related
Lunge: http://www.youtube.com/watch?v=a6NxKkpE9FA&feature=channel
Rear Lunge: http://www.youtube.com/watch?v=a1ip81otol4
Walking Lunge: http://www.youtube.com/watch?v=xYTNEh4r5PI
References :
Calf Raise (standing): http://www.youtube.com/watch?v=EDov9erVa70
Calf Raise (seated): http://www.youtube.com/watch?v=SaozmM11Lqg
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References :
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