For a while there I was actually super happy in my big thigh ways. However, fashion aside, our ideas and perceptions of beauty are changing. How to grow your butt, but not grow your quads. Like I get it, I really do. We all want a big butt, and nice slim legs that will fit into any pants you throw our way.
Stop telling me to not grow my legs. A medium might fit perfectly on your top half, but trying to squeeze your legs into the same size on the bottom is just a pipe dream. Sure, you love your figure , but sometimes that lack of friction sounds so appealing in the summer….
You'd love to be able to try on a s frock every once in a while, but even if they fit your top half and your stomach, they cling like a bandage dress to your hips and thighs. And pencil skirts? That's just plain begging to get an inner thigh rash. If you have to squeeze between two tables to sit at the booth, you know you're going to knock over somebody's water.
And whenever you walk down a narrow aisle at a concert or on an airplane, you practically hip-check each person on the way down. You need to pull them over your head, then pull them down. Otherwise, every dress inevitably gets trapped around your thighs. Pear, apple, hourglass … you're basically all of those, rolled into one confused yet lovely! You can work out, eat right, and be in great shape, but your legs carry weight that bumps your BMI up , leading to your doctor giving you the side-eye whenever you go in for checkups.
Exercises that will work include running, riding a bike, jogging or swimming. Cut calories by a day if you need to lose weight. According to MyPyramid. Though this will cause you to lose weight from all over your body, you will eventually see a reduction in the size of your thighs. Do hamstring-strengthening exercises to shrink your thighs. The key is to do just enough toning exercise to get defined muscles without making them bulk up.
To begin, lie on the ground with your knees bent and your heels resting on an exercise ball. Push up and lift your hips off the ground slowly.
Hold for a couple of seconds, then lower back down. Repeat 10 times. Typically, cisgender females have higher gynoid fat storage due to higher estrogen levels 2 , 3. Instead, the main way to increase the size of your thighs is via building muscle, which you have more control over. The size and shape of your thighs are mostly determined by your genetics e.
Eating in a calorie surplus — more calories than your body burns in a day — will lead to weight gain and may help increase the size of your thighs. That said, you cannot control where your body stores fat. Strength training focusing on your quadriceps and hamstrings, as well as eating sufficient calories and protein, can help build greater muscle mass to increase the size of your thighs. To grow muscle, be sure to get enough protein each day.
For most people, this means aiming to consume 0. Finally, no single food type will help grow your thighs. Eating at a calorie surplus can help increase both muscle and fat mass in your thighs.
The muscles of the thighs are some of your largest muscles. Your front thighs are better known as your quadricep muscles , which are four long and large muscles that help with knee extension straightening your leg. These include the vastus lateralis, vastus medialis, vastus intermedius, and rectus femoris 9 , The back thighs are known as your hamstring muscles, which comprise three muscles that help with knee flexion bending your leg.
These include the biceps femoris, semimembranosus, and semitendinosus 9 , Other important muscles of the thighs include the sartorius, pectineus, gracilis, adductor longus and magnus, and iliopsoas, which help with various movements such as adduction bringing the leg toward the body , knee flexion, and hip flexion 9 , Finally, your gluteal muscles gluteus maximus, medius, and minimus are the largest muscle group and important for hip abduction and extension.
Though technically part of the buttocks, your glutes work closely with your thigh muscles to help with movement 9 , By paying attention to exercises that target these muscles, you can build muscle mass, which can help increase the overall size of your thighs.
Your thighs are made of many large and small muscles, such as the quadriceps and hamstrings. Targeting these muscles during strength training can help build strength and increase their size.
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