Gaining weight in legs: How to Gain Weight in Your Legs: Exercise and Diet Tips
How to Gain Weight in Your Legs: Exercise and Diet Tips
Looking to add a little junk to your trunk? A bit of juice in the caboose? A touch of “hell yeah” to the derrière? Gaining healthy muscle weight in your legs, glutes, and calves can be tricky.
But never fear. Any day can be leg day if you do your homework.
How to gain weight in the legs 101
Great exercises for gaining healthy leg weight are:
- the leg press
- calf raises
Certain foods can also support your quest for leg bulk, including:
- healthy oils
- starchy veg
- nuts and seeds
- lentils and black beans
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Here’s how you can support your workout routine with leg-specific methods for gaining mass. Give them a go — you’ll be dancing in a Nicki Minaj video in no time.
Wanna add bounce to your thighs and booty? There’s no solution quite like good ol’ diet and exercise. The good news is, you don’t have to live in the gym or completely derail your eating habits.
There’s plenty you can do in your own home to make noticeable leg gains. We’ve broken down these exercises by which area of the legs they bulk up.
The best exercises to gain size in your legs and butt: Squats and lunges
Anyone can gain upper leg size by doing squats and lunges.
These target your glutes, as well as the quadriceps and hamstrings. But the perfect squat also takes core strength, stability, and ankle mobility.
Find a comfortable stance with your feet shoulder-width apart, then:
- Put your hands on your hips.
- Tense your abs.
- Keeping your torso upright, slowly sit down.
- Lower yourself into a sitting position until your upper legs are parallel to the floor.
- Keeping your torso upright, raise back up to a standing position.
Be sure to keep your posture upright and avoid putting too much strain on your knees. Practicing squats with a chair at first helps you nail the “sitting” motion.
These are also great for the glutes, quads, hamstrings, calves, and core. Working those big muscle groups is fantastic for your metabolism. Lunges also give your balance and all-round coordination a kick in the pants.
Start from a standing position and:
- Tighten your abs.
- Take a big step forward with one leg. (“One small step for man…”)
- Lower the back knee down until both knees reach a 90-degree angle.
- Push through the front leg to return to the starting position.
As with squats, it’s important to keep your posture upright with your chin up and head forward. Once you’re comfortable doing lunges using your own body weight, introduce weights to really put some boot in your glute.
The leg press: A great exercise to gain mass in your thighs
If you’ve got access to a gym, a leg press machine can help turbocharge those sweet, sweet leg gains. Each machine is different. Some start you out flat on your back, others in a reclining position.
Either way, from there:
- Push with your weight spread evenly across your foot, keeping your head and back in line.
- Stop before you fully straighten and lock your knees.
- Slowly return to the starting position.
Remember to exhale as you push, and avoid raising your head. Be sure not to place your hands on your legs.
Gaining mass in your lower legs: Calf raises
Calf raises are an incredibly simple but effective option for bulking up your lower legs. They can work wonders on your calf muscles.
That means better balance and stability — great if the rest of your workout routine involves jumping or heavy lifting.
To pull off the perfect calf raise:
- Stand on a step or raised ledge with your heels hanging off.
- Tense your abs and raise up onto the balls of your feet like you’re trying to stand on tiptoes.
- Pause briefly at the top.
- Return to your starting position with a slow lowering motion.
Okay, we admit, this might not be the most exciting exercise on Earth. But developing your calf muscles can cut your risk of injury during the rest of your workout. So get ’em in.
Diet’s going to play a big role in your sought-after regular weight gain.
Studies found that eating 2.3 to 3.1 grams of protein per kilogram of your body weight each day is a good way to boost muscle mass. Between 15 and 30 percent of your calories should come from fat, the rest from carbs.
In practice, the best foods for gaining muscle mass are:
- meat like steak, pork, and chicken
- olive oil or avocado oil for cooking
- grains, including whole-grain bread, oatmeal, and quinoa
- bananas, grapes, melon, and berries (y’know, all sorts of fruit)
- potatoes, lima beans, cassava, and other starchy veg
- spinach, cucumber, zucchini, and mushrooms
- cheese, yoghurt, low fat milk, and other dairy items
- nuts and seeds like walnuts, chia seeds, and flaxseed
- lentils and black beans
If supplements are your thang, you can try creatine monohydrate, caffeine, and beta-alanine. But be aware that the FDA doesn’t regulate supplements in the same way as medications, so you need to be careful about which products you buy.
Foods to avoid when bulking up your legs
Some foods are going to do you more good than others when trying to get bigger legs as fast as you can. To speed up your muscle development, steer clear of:
- alcohol (it’s not a food, and don’t let those vodka Jell-O shots tell you otherwise)
- fried foods
- sugars and artificial sweeteners
- high fat foods like beef and cream
- high fiber foods like cauliflower and broccoli
Smoking is also a pretty terrible idea if you want to put on muscle mass.
Any of the above foods are fine from time to time as a treat — don’t punish yourself. But stick mainly with the foods in the first list if you’re looking to biggify your leggos.
Remember to love yourself
Getting in shape is great as part of a balanced approach to physical and mental health. Bulking up your legs, thighs, and butt is a worthy goal, but don’t do it for Insta. Do it for you.
Remember, there’s no I in IG. Okay, there is, but you catch our drift.
When you naturally love the shape you’re in, it becomes easier to make informed improvements to that shape. Remember to go easy and follow the advice of qualified professionals.
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Squats, lunges, and calf raises are great home exercises for gaining weight in your legs. If you’ve got a gym membership, leg presses can be a huge boost to your thighs.
Diet’s also super important, so make sure you go in on the protein and veggies and avoid junk meals, fatty foods, and those with loads of fiber.
Working yourself too hard risks injury. And nobody’s getting a big thicc booty from a hospital bed. Take care of yourself.
What Your Trouble Spots Say About Your Health
Where you store fat on your body does more than affect your pant size – it could put you at a greater risk for some health conditions.
By Beth W. OrensteinMedically Reviewed by Bhargavi Patham, MD, PhD
Wondering how to lose weight in your thighs and arms? As aggravated as you are by your fat zones — those diet-resistant trouble spots where most of your extra pounds are packed on — they could be more than a cosmetic nuisance. A number of recent scientific studies have made a connection between pockets of fat in certain body types and health conditions as varied as restless legs syndrome, type 2 diabetes, metabolic syndrome, and post-menopausal memory loss.
It’s no news that people have different shaped bodies. But according to the Mayo Clinic, where you carry your weight could make a difference in your health problems. People who have metabolic syndrome usually have apple-shaped bodies. This means they carry most of their weight around the abdomen and have large waist sizes. People with pear-shaped bodies, carry their weight around the hips and have smaller waist sizes. Pear shape does not increase the risk of heart disease, diabetes and other known complications of metabolic syndrome, while apple shape may increase the risk. Also, having an apple shape increases the risk of breast cancer.
While a waist measurement does not indicate you are overweight, it does show if your stomach or abdomen carries extra fat. Extra belly fat may hurt your health more than extra fat hips or thighs. For example, you have a higher risk of developing diabetes, high blood pressure, stroke and other health conditions if your waist measurement is:
- Greater than 40 inches for a man
- Greater than 35 inches for a woman
Women who are pear-shaped during childbearing years may turn into apple shapes at menopause. Because of hormone changes (lower estrogen levels), many pear-shaped women will start to gain this belly fat or android fat.
As far as chunky thighs are concerned, there is actually good news. A study published in the British Medical Journal found that men and women whose thighs are less than 60 centimeters (23. 6 inches) in circumference have a higher risk of premature death and heart disease. Larger thighs may give some protection against heart disease and early death. Study recommendations were for doctors to get patients to do lower body exercise in order to increase the size of their thighs.
Although you can’t change your body type, there are small steps you can take to tone fat arms and other trouble areas and possibly improve your long-term health outlook.
Blast That Belly Fat
If you’re apple-shaped — which is to say, you carry your weight in the form of a tummy tire — you may have heard that you’re at an increased risk for having a heart attack and developing diabetes. But before you think you’re doomed, know that new research has cast doubt on that theory. Researchers at Cambridge University in the United Kingdom followed more than 220,000 people over 10 years and concluded that waist circumference was no better an indicator of future heart attacks than any other fat measurement. Still, the researchers say, no matter how it is measured, fat is bad for your heart, and you should try to lose it.
A study at the Harvard School of Public Health in Boston showed that a big belly does in fact increase the likelihood of restless legs syndrome (RLS), a disorder that can affect your sleep and quality of life. The researchers questioned more than 65,000 male and female health professionals and found that people whose waists measured in the top 20 percent had a 1.5 times greater chance of developing RLS than those who measured in the bottom 20 percent. Scientists theorized that people with larger waists have fewer dopamine receptors in the brain, which plays a role in the condition.
To Blast That Belly Fat Sit-ups and other ab exercises can help build muscle, but cardio is the most effective way to shrink belly fat, research has found. Reducing stress may help as well — stress causes a hormonal chain reaction that leads to belly fat accumulation, says Mark Allen, coauthor of Fit Soul, Fit Body: 9 Keys to a Healthier, Happier You.
Embrace Your Bootie for Beneficial Hormones
If you have a little junk in the trunk, it may be time to embrace your booty. A study conducted at Oxford University suggests that having an apple bottom may help protect you from diabetes and heart disease. The idea is that lower-body fat in your thighs, hips, and buttocks traps fatty acids from the foods you eat, so they don’t float through your bloodstream and get deposited in organs, where they can do harm. Lower-body fat also may release more beneficial hormones, the researchers theorize, whereas fat in your upper body triggers the release of chemicals that can cause harmful inflammation.
To Shape Your Butt Adopt a lower-body strength-training routine that includes squats, leg presses, leg curls, and calf raises.
Lose Weight to Hone Your Hips
To the chagrin of many women, a recent study found that menopausal “fog” could be tied to a little extra padding on your hips. In the study, researchers at Northwestern University in Chicago analyzed the body types and memory test scores of nearly 8,750 postmenopausal women between the ages of 65 and 79. The women whose body types were considered pear-shaped — carrying excess weight around the hips — scored lower than those with an apple body type. More research is needed to explain any possible connection.
To Hone Your Hips Unfortunately, the only real way to lose weight from your hips is to lose weight all over, says Brian Quebbemann, MD, of the Nutrition, Exercise, Wellness Program in Newport Beach, California. You’ll probably first notice weight loss in your face and neck, but as you slim down, you’ll see fat disappearing from your hips (and other body parts), too.
Can Chunky Thighs Prevent Heart Disease?
Corwin von Kuhwede/Getty Images
Wondering how to lose weight in your thighs? If jiggly thighs are the bane of your existence, take heart — Danish researchers found that the thinner a person’s thighs, the greater the risk for heart disease and premature death. The scientists followed more than 2,800 men and women between the ages of 35 and 65 for an average of 12.5 years. They measured their body composition, including their thigh circumference where the thigh and butt meet. Even after researchers adjusted for other risk factors, such as smoking, alcohol use, high blood pressure, and cholesterol, they found that people with thinner thighs had a progressively higher heart disease risk. What’s still unclear is whether the bigger thighs were more protective because they had more muscle, more fat, or both.
Similarly, after analyzing the body composition in 1,604 people over age 50 who had less belly fat but more leg fat, researchers from the University of Adelaide in Australia found that heavier legs meant better metabolic function and less diabetes risk for obese women, though the finding didn’t hold true for men.
To Tone Your Legs The best aerobic activities for your legs and thighs are walking, jogging, cycling, and swimming. The best strength-training exercises to add muscle definition include squats, leg presses, leg curls, and calf raises. But Allen says that if you are heavy and choose running as your exercise, you should proceed with caution and not try to run too far too fast. “The impact can lead to injury,” he says.
Big Busts May Lead to Health Issues
The voluptuous breasts some women want may not actually be the best bust for your health. A study of more than 92,000 women by researchers at Harvard University and the University of Toronto showed that the bigger a woman’s chest, the greater her risk for type 2 diabetes later in life. In the study, those who reported having had a D cup at age 20 were about three times more likely to develop diabetes as they aged.
To Tone Your Chest Building chest muscle won’t reduce your breast size, but strength training your chest and upper back will help tone the area. And often when women start diet and exercise programs, they lose weight from their breasts first.
Ankles or Cankles? When to See Your Doctor
Do your ankles look fat? Although that could really be fat weighing your ankle down, it could also be a sign of a larger medical condition. Enlarged ankles could mean an infection or even a blood clot, which is a serious health threat. Swollen legs, ankles, and feet could also be an indication of poor circulation, which can be helped through exercise.
To Trim Ankles Talk to your doctor to better identify the problem and determine whether weight loss would help.
Here’s How to Lose Weight in Your Arms
Puzzled on how to lose weight in your arms? Although researchers haven’t investigated a connection between fat arms and overall health, a study at the University College London Medical School evaluated the health consequences for men whose arms lacked muscle but whose waists showed excess fat. After studying 4,107 men between the ages of 60 and 79 over six years, the British researchers found that the combination of low mid-arm muscle circumference and high waist circumference led to higher mortality rates, signaling that a lack of muscle can be as much of a health risk as an arm fat.
To Build Arm Muscle Adopt a regular strength-training routine that includes exercises for your biceps, triceps, and upper back. Remember that the key to adding arm muscle is to use progressively heavier weights, not necessarily to increase repetitions. It’s also best to supplement any weight-training plan with aerobic exercise to increase your fat-burning power.
How to get fat in the legs (gain weight) for a girl
Probably, for many, the question of how to get fat in the legs will seem strange. After all, most women, on the contrary, seek to lose weight and get rid of volumes in this area.
But there are exceptions to every rule. And today we’ll talk about how to get rid of excessive thinness, and how training in the gym will help with this.
Causes of excessive thin legs
The main cause of thin legs is a genetic predisposition. This is a standard problem for people with an ectomorphic body type (both women and men).
Features of the ectomorphic somatotype include:
- thin-boned skeleton (and hence weak bone and ligamentous apparatus)
- narrow chest
- often long limbs
- low percentage of subcutaneous fat and muscles 9001 4
To increase volumes, such people will have to try hard and put in a lot of time and effort.
But the type of figure is not the only reason for excessive thinness.
Other factors also influence this moment:
At this time there is a rapid growth and restructuring of the body.
Adolescents often observe asynchronous, that is, uneven development of organs and systems.
Sometimes muscle tissue can’t keep up with bone growth. Hence, there is a disproportion in the physique. For example, very long, but thin legs.
As a rule, by the age of 18-20, the body “levels out” such physical defects by itself.
- Muscular atrophy of the legs due to previous injuries
This applies, for example, to fractures and subsequent prolonged wearing of a cast. Or diseases in which there is a complete or partial immobilization.
In most of these cases, this is a temporary problem. It is easy for a girl or a guy to gain weight in the legs with the start of elementary physical exercises (walking, cycling, etc. ).
- Professional activity related to the development of extreme endurance
Representatives of some sports (marathoners, triathletes, road cyclists) have extremely thin legs, with “shrunken” thigh muscles.
This is easily explained by the specifics of the muscular activity of athletes.
To overcome great distances, body weight must be kept to a minimum. With the same amount of not only fat, but also muscle.
Therefore, the body of such athletes “burns” everything superfluous, including leg muscles.
- Muscular dystrophy
Considered a medical condition (not to be confused with ectomorph skinny legs) that is treated with medication.
Including using hormonal agents – insulin, growth hormone, anabolic steroids. Naturally, under strict medical supervision.
How to increase volume
So, with the exception of muscular dystrophy, all cases of too thin legs are corrected.
Theoretically, there are two ways to increase the volume of the thighs – by accumulating fat, and by gaining muscle mass.
Due to the accumulation of fat
This is the “folk way”, so to speak. After all, logic dictates that since the legs are thin, it means that you need to eat more.
An excess of calories will definitely lead to an increase in body fat and the legs will become larger.
In theory, everything looks easy. But in practice, this method works only on women with a normal metabolism.
One has only to relax in the diet, start overeating, as soon as the accumulation of excess fat in the body begins. Including due to its accumulation on the hips.
One problem – this method does not work for ectomorphs.
Due to a very fast metabolism, it is not possible to gain weight even with an increase in calorie intake.
In such a situation, there is only one way to gain mass in the legs – this is to pump the muscles of the thigh.
By building muscle mass
Practical bodybuilding experience shows that it is quite possible for ectomorphs with thin legs to pump them up.
Of course, under the influence of power loads, they will not become as huge as those of professional athletes. But it will be possible to significantly increase the volume of the hips in comparison with the initial parameters.
Muscle building is a fairly manageable process.
Decades of hands-on leg training for mass gain.
The only difference between ectomorphs and other body types is the speed of muscle growth.
Ectomorphs have much slower muscle growth, so it will take longer to get the results you want.
But there is also good news – this body type is gaining, albeit slowly, but mostly “dry” muscle mass, that is, without fat.
Girls especially benefit from this. Their initially long, but thin legs gradually gain the necessary muscle volumes, gradually acquiring an aesthetic sporty look.
As a result, the thighs become moderately inflated, without visible excess fat and cellulite.
How to choose exercises
Exercises for the legs have been invented during the existence of bodybuilding. But those that really bring results, not so much.
Movements are usually divided into 4 groups, in accordance with the anatomical structure of the legs:
- Anterior thigh (quads)
- Hamstring (hamstrings)
- Glutes (although often this muscle group is trained separately)
yu basic exercises.
That is, those in which a couple of joints and a large number of muscles work at the same time.
Such movements stimulate a high hormonal response of the body, and this is an important condition for muscle growth.
Among the most common, but no less effective, are different types of squats, lunges and deadlifts.
It is also possible to perform multi-joint exercises in machines:
- Smith Machine Squat
- Smith Bulgarian Squat
- Hack Squat
- Machine Leg Press, etc.
Performing isolation exercises during the period of work on the mass of the legs fades into the background.
Movements in which only one joint and 1-2 muscles work, such as seated leg raises or lying leg curls, are not very effective when training for mass gain.
If the main goal is to increase the volume of the hips as quickly as possible, forget about these machines for a while.
Concentrate on heavy basic movements such as squats, lunges and deadlifts.
Gaining weight in your legs will be easier if you follow these basic rules:
- Priority in the selection of exercises is given to basic movements with free weights – dumbbells, barbells or kettlebells
- Basic exercises performed in simulators are allowed, but as auxiliary
- Frequency of leg training – 1-2 times a week
Do not forget that muscles grow during the rest period after strength training.
Exercising your legs too often can slow down muscle growth due to insufficient recovery.
- The average number of leg exercises in one workout is 4-5
2-3 movements are for the development of quadriceps (squats, lunges), 2 exercises for the hamstrings (types of deadlifts or bends).
If there is a need to further develop the calf muscles, the program includes 1-2 exercises for this muscle group – lifting on toes while standing or sitting.
- The number of working approaches in one exercise 2-4
- Ram range-10-15
- Rest pauses between approaches-2-3 minutes
- Load progression
Constant increase in the load-necessarily the condition of the progress.
Strive from training to training to systematically increase the intensity of the session due to the number of approaches, increasing the working weight and other parameters.
A few words about nutrition
For ectomorphs, nutrition for muscle growth has certain specifics.
Protein for stimulating muscle growth is undeniably important. But for ectomorphs, carbohydrate consumption comes first.
It is often its lack in the diet that inhibits muscle growth in people with this body type.
The daily intake of carbohydrates is the largest of all somatotypes – 7-8 grams per 1 kg of body weight. Some experts even recommend increasing your carbohydrate intake to 9.-11 grams.
For comparison: the standard carbohydrate intake for other body types is 5-6 grams.
But with the intake of protein, everything is as usual – 2 grams per 1 kg of body weight.
Ectomorphs may not take into account the amount of fat, since this nutrient is automatically gained when absorbing such a large amount of food.
By the way, the total caloric intake is also “on top” – 50-60 kcal per 1 kg.
Even with a high metabolism and a good appetite, eating that much food is a difficult task. This is where sports nutrition comes in.
One of the main advantages of sports nutritional supplements is that they can contain a large number of calories in a small volume.
This makes it easier to get the right amount of protein, carbohydrates and total calories.
In terms of effectiveness for gaining muscle mass in the legs, a gainer is in the first place. Often, only through its use, thin people can increase their volumes.
As practice shows, for ectomorphs, taking protein is less effective than using a gainer. Therefore, the protein can be used, but only as an additional, auxiliary additive.
The intake of creatine and vitamin-mineral complexes also brings results.
But the popular amino acids (complex, BCAA, individual types) are useless for ectomorphs during the period of mass gain.
If you have naturally thin legs, you won’t be able to get fat in this area just by eating a lot of food and accumulating fat.
In this case, there is only one way out – to increase the volume of the hips with the help of a set of muscle mass in the legs.
In bodybuilding, special methods of training and nutrition have been developed that help to quickly and efficiently solve this problem.
Following the tips described in the article, you will forget about thin legs.
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How to get fat in the legs: tips, a set of exercises
Fullness is a state that comes by itself, and you don’t even need to bother yourself with it. But what about those girls who have below normal weight, and also thin legs, what should they do in this situation? After all, every girl wants to have beautiful forms and be attractive. What should be done in order to get fat in the legs, and not to gain excess weight and not get a flabby stomach?
The reason for thin legs
The beautiful shape of the legs is the dream of every woman
The main reason for slender but thin legs may be hidden in genetics. Perhaps you inherited such a leg structure from your mother or grandmother. If thin legs are your family trait, then you should not worry about violations or deviations in the development of the structure of your legs, since thin thighs and lower legs in some cases can indicate anatomical problems, such as injuries, muscle atrophy and polio.
There is no way to do without the intervention of doctors. But if everything is in order with health, then, most likely, a sedentary lifestyle is to blame. Such representatives of the weaker sex can safely proceed to the following actions that will help achieve the result set for them.
How to get fat legs at home
Get fat legs with nutrition
When it comes to body shaping, the first thing that comes to mind is diet . Unfortunately, a change in diet can give exactly the opposite of the expected result. The thing is that the stomach and waist will be the first to recover, and only then the buttocks and legs. Of course, a professional nutritionist will help you plan your diet correctly, who will understand the characteristics of your body, and, based on the data obtained, will select an individual diet that can help you in your desire to be beautiful. Definitely, you should not resort to dietary nutrition on your own, otherwise you risk growing a belly or acquiring unpleasant diseases associated with the gastrointestinal tract.
Exercise to gain weight in the legs
The most effective way to correct thin legs is exercise . The easiest way, of course, is to seek help from a qualified trainer in the gym, who will individually help determine the optimal amount of load and select exactly those exercises that will develop and give the desired shape to your legs. The undoubted advantage of visiting the gym is also the fact that a professional trainer will be able to monitor how correctly you perform the exercises proposed by him, correct them at the right time and ensure your safety as much as possible.
Unfortunately, not everyone has the time and opportunity to go to the gym. But in fact, you can achieve an excellent result in your desire to be beautiful and at home . By persevering in the implementation of the exercises proposed below, you can quickly achieve success, since physical exercises are the faithful assistants of every girl who dreams of a slender body.
#1. Standing straight with a straight back, do slight lunge right foot forward so that the left foot forms a right angle but does not touch the floor. Then return to the starting position and do this for three sets of twenty times for each leg. At the beginning of this exercise, you will find it difficult to maintain balance, but over time, coordination will improve and it will become easier to maintain the correct posture.
#2. Follow the previous exercise, but make the lunge step as wide as possible, but not forward, but to the left and right, squat also as low as possible. Return to the starting position with a push. Do five to fifteen lunges in each direction. If you can’t immediately sit down as deeply as possible, do not despair: with each next workout you will notice progress, but for this exercise it is worth performing on the verge of effort.
#3. By changing the load on another muscle group, doing back lunges , you can relax a little after the first two exercises, but at the same time tone the vessels and joints and make a good stretch.
#4. If you often wonder how to fix thin legs, then know that regular squats will be the most effective way to achieve this goal. With your feet shoulder-width apart, do squats, but take your time. The dumbbells taken in your hands during the squat will help you enhance the effect. When performing the exercise, it is worth monitoring the correctness of squats, while maintaining a right angle between the thigh and lower leg. Performing squats in three sets twenty times every other day, you will soon see the result. Squats can pump up not only the upper legs, but also the buttocks.
#5. The inner thighs can be tightened by performing the following exercise: lie on your side, lean on your arm for comfort, and, alternately and at a slow pace, lift your legs up with your toes extended. Repeat this exercise for each leg twenty times in three sets.
#1. Standing against the wall, lean on it with your hands, keeping your legs straight, slowly rise on your toes and also slowly lower yourself. In one set, do a hundred of these movements, keeping a slow pace.
#2. Hold dumbbells or water bottles in both hands. Walk on toes with such weighting in a half-squat for five minutes. Perform this exercise at a slow pace in three sets.
For other exercises that will not only help shape your slender legs, but also serve as an excellent means of preventing and treating cellulite, read our article Cellulite Exercises.