Top 6 gym and home exercises for better thighs

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What determines thigh size || How diet affect your thigh size || Gym exercises for thighs || calisthenics exercises

What Influences Thigh Size?

Genes, bone structure, muscles, and body fat all play a vital role in influencing the size of the thighs a person has.

A high estrogen level makes you more likely to have fat in your thighs and buttocks are a.

Our thighs are composed of three muscles:

  1. Adductors
  2. Hamstrings
  3. Quadriceps

The Adductor muscle pulls the leg inward. The quads and hamstrings work together to straighten the leg.

How Does Diet Affect Your Thigh?

The amount of calories you eat determines the fat you get, and the type of genes you possess determines where those calories will be deposited. A healthy is especially necessary for removing thigh fat and having strong muscular thighs.Chances of improving your body muscles and fat percentage improves drastically if you know how to work out consistently.Eliminating fat from a specific part of your body is not scientifically possible. Protein is essential for muscle growth and low calories for fat loss, high levels of processed food are also bad for your health.

Exercises For Gym

1. Leg Press

  1. Adjust the leg machine according to your body.
  2. Adjust the level of weights according to your fitness level.
  3. Place your legs shoulder-width apart, with a flat back and toes pointing upwards.
  4. Steadily push the platform away from your body using your legs.
  5. Without locking your knees, come back to the initial position.
  6. Repeat for the desired amount of repetition.

2. Leg Extensions

  1. Sit on a chair or a leg extension machine with your back straight, your knees bent, and your feet flat on the floor or behind a padded roller.
  2. Place a dumbbell, a resistance band, or a weight on your ankles or feet to increase the difficulty.
  3. Straighten your legs and raise your feet toward the ceiling until your knees are fully extended.
  4. Hold the end position for a beat before slowly returning to the starting position.
  5. Repeat as needed for eight to 12 repetitions and three sets.

3. Leg Curl

  1. Lie on the leg curl machine.
  2. Make sure your calves are below the roller pad.
  3. Curl your legs up.
  4. Hold for a few seconds and then come back to the starting position.
  5. Repeat.

4. Romanian deadlift

  1. Stand with your feet shoulder-width apart.
  2. Use an overhand grip to hold your barbell in front of your thighs.
  3. Keep your spine straight and raise the barbell to your hip level.
  4. Slowly lower the bar towards your feet till you feel a stretch.
  5. Now move back to the starting position.
  6. This is one rep.

5. Barbell Squats

  1. Stand with your legs wide apart and your toes pointing forward.
  2. Tighten your abdominal muscles and keep your spine straight up along with your head straight.
  3. Bend your knees.
  4. Lift your thigh back to the initial position.
  5. Repeat the movement for the desired number of repetitions.

6. Barbell Good Mornings

  1. Set the bar up at around armpit height and slightly outside shoulder-width level.
  2. Tuck yourself under the bar and position it on your lower traps, around the level of your rear deltoids.
  3. Extend your upper back and press the bar against it with both hands.
  4. Push your hips back and slightly bending your knees

Calisthenics Exercises

1. Lunges

  1. Stand with a straight back and your feet shoulder width apart.
  2. Place your right foot forward, and lower yourself into a squat position.
  3. Come to the intial starting position and now put your leg foot forward, and do a squat.
  4. This is one set.

2. Wall Sit

  1. Stand up against a wall.
  2. Now sit against the wall with your back and glutes rested on it and keep your feet flat.
  3. Stay in this position for the desired time.

3. Glute Kickbacks

  1. Sit on all fours with your arms straight underneath your shoulders and knees below your hips.
  2. Maintain a neutral spine position and brace your abdominal muscles.
  3. Lift your right knee off the floor and kick your leg upward until you feel the contraction in your glutes.
  4. Pause for a couple of seconds and return your knee to the floor.
  5. Perform the desired reps and switch on the left side.

4. Pistol Squats

  1. Stand straight with your feet hip-width apart.
  2. Keep your hands in front of your chest with your elbows bent.
  3. Lift your right leg off the floor and bring it in front of you as you lower into a squat position.
  4. When your glute is parallel to the floor, pause for a moment, and then push through your heel to get back into the standing position.

5. Glute Bridge

  1. Lie down on the floor with your belly facing upwards.
  2. Make sure your knees are bent and your feet lie flat on the floor.
  3. Thrust your hip as high as possible.
  4. Pause for a second and then lower your hip.
  5. This is the completion of one rep.

6. Step up

  1. Stand upright
  2. Step up your left foot on the box followed by the right one.
  3. Move downward and now you have completed one rep.

The Last Word

These exercises are essential for your thighs and lower body parts but don’t forget to work out your upper body parts too, they are an important of our body too. Do at least two upper body sessions per week, and also take immense care of your sleep cycle. A good sleep cycle is necessary to have good results. And one thing that all work is that those who work consistently will always get results.

About The Author

Abhinandan Thakur

Celeb Chronicles

Abhinandan Thakur is a renowned blogger and the founder of Celeb Chronicles, a popular platform dedicated to celebrity news, entertainment, and lifestyle. With a passion for writing and a keen interest in the world of celebrities,he has established himself as a prominent figure in the digital media industry.

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