Somewhere in the past, everyone wanted to have small and skinny thighs. Now, curves are all the rage. Every woman loves having some nice and big rounded thighs – a “bubble butt” that would look smoking hot.
But how do you get these kinds of big thighs instead of skinny legs? Is there any way to make your average thighs look bigger and nicer? Well, it’s not impossible – but you’ll have to work for it. This article will teach you the best exercises to build up marvelous upper legs that will turn heads.
How to Get Bigger Thighs: Is it Possible?
It is very possible to get bigger legs and start building muscle. And there are multiple ways to do so. For example, if you want the effect to be instant, you can use a waist trainer or a corset to make your waist seem smaller. This will make your thighs pop out and appear bigger.
The other method will take longer, but has the best effect: you’ll need to work for it. By exercising and following the proper diet, you may increase the muscle mass around the thighs and make your strong legs look bigger. It takes a fair amount of determination, but it can be done.
The Short Version: What You Need To Focus On To Get Bigger Thighs
You can get bigger thighs – but for that to happen, you need to commit yourself to it. Planning out an exercise routine is very helpful, and you also need to be careful about your diet.
You must make sure that your body gets the proper nutrition to grow. Your purpose here is not to make your thighs look smaller but bigger – so, you need to eat the right foods for growth.
Certain tricks can also make your thighs look bigger, such as the clothes you wear and the accessories you add to your outfit. Sometimes, the trick may not even be growing your thighs; it’s about slimming down other body areas. We’ll get into that later on, as we progress with the article.
It All Starts With a Waist Trainer to Accentuate Your Thighs Instantly
If you want quick results, then you might want to try wearing a waist trainer. Their compression action will take inches off your waist immediately. Plus, these waist trainers have thermal action that, with time, will allow you to slim your waist down for real.
We recommend the Luxx Curves Traditional Waist Trainer. It is a proven product that thousands of girls trust and love.
Reduce Your Waist Size To Make Your Thighs Look Bigger
A woman with average-sized thighs will always be able to show off a “bubble butt,” as long as she can make her waist look smaller. The smaller the waist looks, the bigger the thighs will seem. It’s an optical illusion, but one that actually works.
The first way to reduce your waist is obviously through a healthy diet and exercise. Do lots of abs exercises and burn the fat around the midsection. Also, steer clear of processed and unhealthy food, as that will go straight to your stomach. Plus, these foods will make you feel bloated, which will once more add to the size of your stomach.
Exercising For Thick Thighs
Of course, having thick thighs has a lot to do with genetics. But if Mother Nature wasn’t that generous with you, then you need to work for it. Exercise is the first step towards getting the result that you want. Here are some of the most efficient exercises in terms of working out your thighs. You can either use your body weight or weights to perform them.
Squats (sumo, jump squats, goblet squats, etc.)
On leg day, squats are probably the best of all leg exercises to give your thighs some volume. They work several muscle groups, such as your quads, your glutes, your hamstrings, your calves, your lower back, and even your abs. It might look like just a move that makes your butt round, but at the same time, it is a full-body exercise.
If it’s your first time, you might want to do bodyweight squats – meaning, squats with no equipment other than the weight of your body. As you get stronger, you can add more resistance and volume to the squat through dumbbells and resistance bands. Variations such as sumo squats, front squats, goblet squats, split squats and jump squats will also help you tackle different muscle categories.
The movement is fairly simple. Your feet should be hip-width apart, with your toes pointing out slightly. Your hands should rest on your hips or stretch in front of you. Push yourself down until you are in a feint-sitting position, with your knees bent.
Your hips should be parallel to the ground. Once your knees are at a 90-degree angle, you may lift yourself back up in the starting position. 2-3 sets of around 8 or 12 reps should be enough.
Lunges (skater, front and back lunges, walking lunges, etc.)
When it comes to a leg workout, lunges represent one of the most efficient ways to get your thighs in good shape. The traditional, static lunge will help you work your entire leg, from your upper thighs to your hamstrings.
You have multiple lunge options out there. You have the classic front and back lunges, the skater lunges, the walking lunges, and many more. The more effort you put into them, and the more complex the movement, the more calories you’ll burn.
Start by standing upright and step forward using either the right or the left foot. One foot should be in front, and the other going behind in a kneeling position. Your knee should form a 90-degree angle. Sit up straight and repeat the action with the other legs. Make sure that you don’t stiffen the knees, as this may lead to injury.
Frog jumps are a more energetic version of the squat – one that brings more cardio into the mix. To perform the frog jump, you’ll start by standing with your feet wide, toes pointing out to a 45-degree angle.
Bring yourself into the squat position, then push yourself into the ground and jump. The movement should imitate that of a frog jump. You may jump from the position that you are, remaining in place – or you may jump forward with an additional cardio workout in the mix.
Frog jumps are beneficial not only because they increase your cardiovascular health, but also because they help build muscle around your lower body. Quads, glutes, hamstrings – everything is tackled in there. By adding this exercise to your thigh-building routine, you’ll start seeing improvement at some point.
Wall sits are a great way for increasing your endurance, but also to strengthen your legs. In fact, snowboarders and skiers practice them quite often in order to bring their legs into peak shape. Plus, the advantage is that they can be done anywhere you want, without any weights on you.
Don’t be fooled by these exercises; they are much more difficult than they look. To do this exercise, keep your shoulders, back, and skull base against the wall. Your feet should be hip-width apart. As you are leaning against the wall, slide down until your thighs are parallel with the floor.
While holding this sitting position, make sure that you contract your abs. Beginners should hold the position for about 5-10 seconds before standing back up. Still, if you are more of an intermediate level, then you should try holding it for 12-15 seconds instead. To boost the difficulty level, you might want to try doing this movement with a ball squeezed between your legs.
Don’t cheat by putting your hands on your thighs; after all, the only one you’d be cheating here is yourself. Also, don’t try to go any lower than 90 degrees on your knees, as you won’t be making the exercise more effective. The only thing you will do here is to put more stress on your knee joints.
Deadlifts represent one of the best ways to get bigger thighs, one that even bodybuilders use. You’ll need a loaded barbell for this. Squat down in front of the barbell and grab hold of it. Use an underhand grip for one hand and an overhand grip for the other. This will give you more security over the weights.
Look forward and rise up, lifting the barbell. Your back should be held straight, knees no lower than 90 degrees. Don’t go for more weight than you can handle, as this might cause injury to your back, hip joints, and knee joints.
There are various variations of deadlifts that you may practice, and instead of using a barbell, you may use dumbbells. Romanian deadlifts are less rough on your legs and less prone to causing injury. You may also switch from single-leg deadlifts to kickstand and sliding deadlifts. The motion and weight will build your thigh muscle, which will allow you to have bigger thighs.
Burpees are probably that exercise that everyone hates, but they are the best option when it comes to gaining thigh muscle. It’s the perfect cardio-meets-bodyweight exercise that will have you sweating while activating your thigh muscle.
Burpees represent a good way to get rid of leg fat and replace it with muscle. To do a classic burpee, begin with your feet shoulder-width apart, keeping your hands on the sides. Bring yourself into a squat position, and then place your palms on the floor. Step or kick your legs back until you are in a plank position.
Bring yourself back up and repeat 12 times. Depending on your activity level, you may step through the burpee or just jump through it. The more jumps you put into it, the more fat you’ll burn. As your leg muscle keeps building, you’ll eventually be able to get bigger thighs.
Side plank leg lifts
The plank has always been an effective movement to activate your body – and the side plank leg lifts represent the perfect way to make your thighs look bigger. This is because not only does it work the muscles around your thigh area, but also your obliques. With consistency, this should help you get that hourglass figure – one that will make your thighs look much bigger.
To do side plank leg lifts, lie on the side, knee bent. Lift your hips off the ground, propping them on your elbow and one knee. Stretch the other leg until your body forms a straight line. Lift one leg, and then lower it back into position. Do 2-3 reps of this exercise for an average of 8-12 minutes.
This exercise will strengthen the core and improve your posture. It will slim down the waist, making you appear taller and prouder. Done with a fitness belt, this exercise will further reduce the size of your waist, therefore improving the appearance of your hips.
The Importance of Nutrition For Larger Thighs
Women no longer want to have small thighs and skinny figures. At this point, they are all about the curves. Still, no matter how much you may exercise, you need to make sure that your body gets the right nutrition. That’s right, you don’t have to be afraid of foods that go straight to your hips; they’re your best friends now.
For your thighs to form, you need to give your body the right nutrients so that it can form the muscles. It needs the substances necessary to encourage muscle recovery and muscle growth alike. Without nutrition, your muscle mass will just go lower – and all that will happen is that you’ll lose weight. Obviously, this will include weight from your thighs as well.
But what foods should you eat so that they go to your thighs and not your belly area? How do you “feed” your thigh area so that you can create more muscle through exercise? Well, these are some foods that can help you with your goal.
Remember when you were counting carbs and avoided them as your life depended on it? Turns out, they’re your best friends here. Carbs and muscle mass are closely related, as carbs will give you the energy that you need to keep moving. They act as fuel to the body, preventing weakness of the muscles and helping with muscle recovery.
That being said, no carbs are equal – so, to make sure you gain muscle instead of simple fat, you might want to go for complex carbs. These carbs, together with exercise and a healthy lifestyle can help you enjoy much thicker and fabulous thighs.
Ladies, rejoice! You no longer have to skip that bowl of pasta. You can just enjoy it and gain results while you are at it. Sure, you shouldn’t splurge on it too much, as you might find yourself with a different type of weight gain – but a few servings of pasta every week will go straight to your hips – and in this case, it’s a good thing.
Pasta also has multiple calories to keep you going throughout the day. Carbs are your body’s main energy source. You’ll see how easy it will be for you to go through an exercise routine once you feed your thighs with a good serving of pasta.
One potato has around 100 calories. It may look simple, but it is very nutritious and rich in complex carbs. This will help you get enough energy to last you throughout the day – and cooked right, potatoes can even be delicious. Sweet potatoes are your best option here.
With that in mind, make sure that you don’t splurge on French fries so much, just because you have the green light to eat potatoes. If you cook them in an unhealthy manner, then you might end up gaining weight rather than muscle. Focus on healthy recipes containing potatoes instead.
Those looking to get bigger thighs might want to make sure oatmeal is a recurring option at breakfast. This food is as nutritious as it is filling, and the macronutrients will help increase the muscle mass of your body. Plus, while it helps your muscles grow, it also lowers your cholesterol levels, making oatmeal an asset to your health.
Beans and legumes
If you believe that legumes are only for losing weight, you might want to rethink that statement. Beans and vegetables are highly nutritious, and besides being rich in complex carbs, they are also high in protein.
As a result, they can easily maximize the synthesis of the muscle, giving the overall growth of your muscles a boost. Beans and legumes are also high in macronutrients such as magnesium, helping with muscle contraction and energy production.
Have you ever wondered why Asian people look so good all the time? Well, if you look into their average plate of food, you’ll see that a lot of their meals have rice in them. Rice is a complex-carb ingredient that can give you all the nutrition that you need for some nice-looking thighs.
Plus, a great advantage of rice is that there are countless ways for you to cook it. You can turn it into a regular meal, or you can make sweets out of it. Packed with carbs, protein and a variety of other nutrients, both white rice, and brown rice can give you the nutrients that you need for some big thighs.
Not all fats are bad for your figure. In fact, healthy fats are something you should focus on if you want to get that hourglass shape, with a thin waist and big thighs. Multiple types of foods are rich in healthy fats, including the following:
There’s a reason why avocados are so popular nowadays. Many see avocados as a superfood, as they are very rich in nutrients. Plus, aside from protein, healthy fats, and fiber, they are also very rich in potassium, vitamin C, magnesium, and vitamin B6.
Avocado is very rich in antioxidants, featuring carotenoids such as zeaxanthin, cryptoxanthin, and lutein. This can help reduce damage and soreness of the muscles caused by exercise, speeding up your recovery time.
If your goal is to get bigger thighs, then nuts are a must-eat. Packed with healthy fats and protein, they will help build the muscles around your glutes and your thighs. Plus, since they are also highly rich in minerals and vitamins, they are a great option for some nice-looking legs.
Are you a fan of peanut butter? Well, here’s something good for you: peanut butter is a great option for you if you wish to grow your thigh size. Not only is it delicious, but it is also packed in healthy fat and protein, helping you increase the muscle volume of your thighs.
Fatty fish is packed in omega-3 fatty acids, making it a great source of healthy fats. It will also provide a healthy calorie intake so that you may efficiently grow the size of your thighs. Salmon, tilapia, and tuna are some great options to try.
If you want a post-workout shake for big thighs, then you should try making a protein shake out of protein powder. Whey protein in particular has shown an ability to promote muscle growth while aiding muscle recovery after a workout.
If you want to get that big tushie and thighs, then you’ll have to get some protein in your system. Protein is essential when it comes to building muscle mass, so unless you give your body the “materials'' that it needs, it won’t be able to grow. Protein generally goes straight to your hips – and with the proper exercise routine, you should be able to increase the muscle mass around your thighs.
Meats are a great way to increase your thigh size, and all meats are usually efficient here. The best option is chicken breast, as it is packed with high-quality protein and lacks too many unhealthy fats. High-fat meats are also good, but you better look for quality rather than quantity.
Meats are also packed with B vitamins, such as B6, B12, and niacin. Mixed with exercise, this should help give your muscle mass a boost while offering you the energy to go through the day. Like carbs, protein also acts as a great source of fuel.
Don’t forget about fish when it comes to meats – and salmon is a great choice here. Salmon is packed with omega-3 fatty acids, a substance that aids in the recovery and growth of the muscle. If you are also exercising to get bigger thighs, then salmon should certainly be on your shopping list.
Eggs are highly nutritious and represent a great source of protein. They are rich in selenium, riboflavin, vitamin B12, and phosphorus – all of which can help increase your thigh mass. A medium egg has around 6 grams of protein, which is enough to give you a healthy amount of energy every day.
Plus, eggs are rich in the amino acid called leucine. This can help stimulate the synthesis of muscle while reducing muscle protein breakdown. If your purpose is to increase your muscle size, this can be quite beneficial for you.
Are you down for dairy in your diet? Well, here’s a piece of good news for you: if you want big thighs, then dairy is your best friend. Obviously, the first choice here is milk, and just one cup of milk has around 8 grams of protein. This is more than you can find in a medium egg.
Milk is also fast-digesting and rather than turning into fat, it turns into energy. It‘s a great ally when you are doing resistance training as well, as it can offer your muscles a steady supply of amino acids.
Cottage cheese is also a good option for dairy. Made using fresh curds, with a moist texture and with a mild flavor, it’s very nutritious and goes straight to the thighs. One cup of cottage cheese has around 22 grams of protein, along with a healthy amount of casein. The latter aids in muscle synthesis, which helps increase the muscle mass around the thighs.
If products of animal origin are a big no-no for you, there are still certain protein-rich foods that you may consume for bigger thighs. In this regard, beans are the most nutritious – regardless of their color.
The advantage of beans is that not only are they very cheap, but they are also widely available. You may find them pretty much anywhere without any issues. Plus, while they are rich in protein that builds the muscle, they are very low in fat. Eaten correctly, they will help build your muscle, but at the same time, won’t make you gain unwanted weight.
Black beans are the richest in protein, but kidney beans and chickpeas are also good alternatives. If you are in the mood for experimenting in the kitchen, beans can offer you many alternatives.
How Long Until I See Thigh Gains?
The time until you get bigger thighs will depend on your dedication and the methods that you apply. Obviously, if you wear a waist trainer, you might see bigger thighs in a matter of seconds. Reducing the size of your waist will naturally increase the size of your thighs.
However, if you want to “grow” them, then your exercise rate and your diet will determine your progress. If you exercise regularly and eat properly, then you might see actual results within 3-4 months. However, if you only occasionally work out, then it might take a while until your thighs start looking the way you want them to.
Toning your muscles takes time. However, here are some lower body workout tips to help you out with the process.
Don’t rush the process
No matter what you do, do not rush it. Rushing can lead to injury, and it also won’t give you the effect that you are looking for. Let’s say that you decide to exercise a lot and you eat plenty of nutritious food. You may gain the weight and muscle around the thighs – but you’ll also gain some marvelous stretch marks to go with your thighs.
Your skin must be able to keep up with the rest of your body. Plus, if you eat a lot of nutritious foods for “thigh growth,” you might see fat accumulation in areas where you don’t want it to. If you want to see results, then you need to be willing to wait for them.
Take progress pictures and measurements
Sometimes, when you just look into a mirror, you might not be able to see your progress. After all, you pass by the mirror every day, you already know what you looked like the other day – so, if any changes occurred recently, you won’t be able to notice them.
This is why you may want to take photos of yourself every two weeks. Even if there are subtle changes, you should be able to see them. Take these photos from multiple angles, and then crop them so that they are standing next to each other. You’ll be able to see the differences clearly, and it will motivate you even further.
Also, you might want to take measurements. This will tell you what your proportions are. Don’t just take measurements of your thighs – but your waist as well. Remember, the smaller your waist looks, the bigger the thighs will also seem. Think about the broader picture when you are taking your measurements.
Don’t stick to cardio-only routines
You might be tempted to do a lot of cardio or hiit workouts to get the fat off your midsection – and indeed, this might work to not gain weight. If your waist looks smaller, then your thighs will also look bigger.
Still, cardio-only routines should not be your only focus for weight loss. You need some weightlifting in your workout routine as well. Deadlifts are usually a good solution, but there are many more that you can try.
If you do not want to get a gym membership and use their equipment, then you should invest in a set of dumbbells and leg weights. You can buy the type that wraps around your leg and gives you the extra weight to work with.
Start small and build the weight up. You don’t want to go Spartan and choose the biggest weight right off the bat. If you do that, you might just place too much stress on your body, which will eventually lead to injury.
There is no shortcut to bigger thighs; in most circumstances, you’ll have to work for it.
There are some ways for you to create the illusion of bigger thighs but if you want long-term results, you need to incorporate proper exercise and nutrition in your lifestyle. With hard work, in a few months, you should be able to see results.
A waist trainer is is a great buy to not only increase that speed of your progress, but also provide “instant” result whenever you’re wearing the trainer. Lose 2-4 inches off your waist and create that sexy hourglass figure that you've always wanted in just 30 days!