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Do stiff-legged deadlifts. This exercise works out your hamstrings. To do it, you'll need two dumbbells, a weighted ball, or a barbell loaded with the amount of weight you can lift 10 times before needing to stop.

Stand with your feet shoulder-width apart. The weight equipment you're using should be sitting in front of you. Hinge forward from the hips, keeping your abs tight and your back straight.

Bend your knees enough to reach the weights, then straighten your legs so that you only have a slight bend in your knees.

Straighten your back and lift the weights at the same time. Bend again to place the weights back on the floor. Repeat 10 times, then rest and do two more sets.

Do leg presses. You'll need a machine to do this exercise, but the results may be worth joining a gym for. Leg press machines allow you to adjust the amount of weight you use, so you can increase it as your thigh muscles get stronger.

Sit back on the leg press machine and place your feet against the footpads. Your knees should be bent. You can grip the hand grips for stability.

Push the footpads with your feet. Pushing on the machine causes the weights to lift. You should be able to feel it in your thighs.

Lower the weights back to the starting position by bending your knees. Repeat times, then rest and do more sets.

Part 3 of Eat foods that help muscle grow. Building muscle takes the right kind of fuel. You may need to eat more than your standard three meals a day in order to see results.

Gaining requires consuming more calories. Some bodybuilders suggest eating 5 meals a day, with each meal including bigger portions than normal.

It may not feel comfortable, but if you want bigger muscles, they need to be fed. Eat before and after workouts. This will ensure your muscles are never low on fuel.

Get your calories from healthy whole foods. Try to eat home cooking as often as possible. Eating real food is a lot healthier for your muscles.

Make sure every meal includes protein. In addition to whole grains, legumes, and lots of fruits and vegetables, eat meat, fish, eggs, and dairy to get your daily protein.

Try to buy meat that is farm-raised and hormone free. If you prefer not to eat meat, try tofu, beans, and leafy greens that contain protein such as spinach and kale.

Consider taking supplements to aid muscle growth. Do research to find out which supplements might be right for you. Creatine is a muscle-building supplement that is considered safe when you take the recommended dosage.

Supplements can help you stay on track, but there are no miracle pills that will make your legs get bigger. Stay hydrated throughout the day by drinking at least 8 to 10 glasses of water.

This will help your body process protein and keep you healthy and active. Drinking plenty of water also gives you the energy to build thick muscles easier.

Beginner Training Program for Thicker Thighs. Squats and lunges. If you use weights it will increase the speed at which your thighs and butt will get bigger.

But, if you don't have weights I suggest just doing more repetitions. Not Helpful 15 Helpful Yes, you can. Don't let anyone tell you differently.

You can wear anything you like. Just do squats. They totally work. But do take on a healthy diet. Not eating will make you feel deprived of energy.

Not Helpful 42 Helpful Yes, but eating fatty foods and working on muscle growth doubles your chances of getting bigger legs. Not Helpful 39 Helpful Within the first couple of months, depending on how much effort you put into the exercise.

Not Helpful 24 Helpful Yes, that means your workouts are effective. Soak in an epsom salt bath and stretch. Not Helpful 10 Helpful Working out will stimulate your appetite.

Eat protein rich foods. Not Helpful 7 Helpful It depends on how you eat and how many reps you do.

You should see results in a couple of months. In the meantime, resist the urge to weigh yourself or measure your thighs and just devote yourself to the exercise.

Not Helpful 26 Helpful If you work out and eat right, and you get your thighs to how you want them, will they stay like that or do you still have to exercise and eat well?

They will not stay like that if you go back to your old habits. If you want to maintain the look you've obtained, you have to maintain the good habits.

Besides, eating well and exercising will benefit you in countless other ways. Not Helpful 17 Helpful I am 13 as well and if you mean "gain weight" as gaining muscles, I would run to get fit and then do a 10 minute workout with squats and leg presses.

Don't forget to stretch though, it is really important for the body. Not Helpful 8 Helpful Include your email address to get a message when this question is answered.

Related wikiHows. About This Article. Co-authored by:. Laila Ajani. Co-authors: Updated: February 12, Categories: Leg Strengthening Exercises.

Article Summary X If you want thicker thighs, try exercises that are focused on building up the muscles in your upper legs, like mountain biking and uphill hiking.

Deutsch: Dickere Oberschenkel bekommen. Italiano: Sviluppare la Muscolatura delle Cosce. Nederlands: Grotere bovenbenen ontwikkelen.

Bahasa Indonesia: Mempertebal Paha. Thanks to all authors for creating a page that has been read 2,, times. Reader Success Stories Maria E. Nov 7, Thanks a bunch for the great info.

Leah J. Mar 30, By mid, "thicc" had garnered a humorous connotation as some internet users began using the word ironically on Twitter , [11] Tumblr [9] and iFunny.

On October 22nd, , Twitter user miliondollameat shared a picture of the cartoon character Bubble Bass from Nickelodeon's animated TV series Spongebob Squarepants with the caption describing him as "lowkey thicc.

On January 8th, , Twitter user larcenous posted a picture of himself with his head against the padding of a couch that resembles the outline of a curvy woman's hips and the caption that reads "my girl stupid thicc.

In the following months, several characters from the comics started being used as reaction images for chubby girls, mainly one with a smiling character touching his face with both hands shown below, left [2] and another with an agonizing character asking for the character to be "thicker" shown below, middle , [3] being used as exploitables and inspiring several variations shown below, right.

View All Images. Know Your Meme is an advertising supported site and we noticed that you're using an ad-blocking solution.

By using this site, you are agreeing by the site's terms of use and privacy policy and DMCA policy. No thanks, take me back to the meme zone!

Like us on Facebook! About Thicc is a slang term used to describe the voluptuous, hourglass-like curvature of a woman's hips.

Origin The term "thicc," derived from the English adjective "thick," first came into colloquial usage among urban youths as part of the African American Vernacular English in the early s.

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All rights reserved. This image may not be used by other entities without the express written consent of wikiHow, Inc. Modify your cardio sessions.

Mountain biking, hill cycling, uphill hiking, and sports that involve jumping, kicking or explosive running are all great for thigh muscle development.

Avoid jogging for more than hours per week because too much long distance running may burn down muscle bulk in the thighs. Part 2 of Do squats.

This is the quintessential thigh-building exercise, since it works out your hamstrings in the back and your quadriceps in the front. If it's not already part of your regimen, change that right now.

You can do squats without weights or make them more challenging by holding dumbbells or a barbell. When you squat, make sure your knees stay aligned above your ankles and never extend out past your toes.

Stand upright with your feet slightly wider than shoulder width apart. Have your toes pointing forward. Do not lock your knees.

If you're using weights, hold them with both hands in front of you at rib level. Place your weight from your stance in your heels, not the balls of your feet.

Bend your knees and push your bottom back and down, as if you were sitting in a chair, until your thighs are parallel to the floor. Then slowly rise back up into standing form.

Repeat this process times in a row, take a break, and do it again, more times. Do this exercise times a week to build thicker, stronger thighs.

Do lunges. This is another classic thigh exercise that can be done with two dumbbells to up the ante. Lunges help your calves get bigger, too.

Use this form when doing lunges: Stand with your weights at your sides. Take a big step forward with one foot. While you're stepping, bend the knee of the other leg so that it almost touches the ground.

Rise back to starting position, then repeat the exercise by stepping with the other foot first. Do stiff-legged deadlifts. This exercise works out your hamstrings.

To do it, you'll need two dumbbells, a weighted ball, or a barbell loaded with the amount of weight you can lift 10 times before needing to stop.

Stand with your feet shoulder-width apart. The weight equipment you're using should be sitting in front of you. Hinge forward from the hips, keeping your abs tight and your back straight.

Bend your knees enough to reach the weights, then straighten your legs so that you only have a slight bend in your knees.

Straighten your back and lift the weights at the same time. Bend again to place the weights back on the floor. Repeat 10 times, then rest and do two more sets.

Do leg presses. You'll need a machine to do this exercise, but the results may be worth joining a gym for.

Leg press machines allow you to adjust the amount of weight you use, so you can increase it as your thigh muscles get stronger. Sit back on the leg press machine and place your feet against the footpads.

Your knees should be bent. You can grip the hand grips for stability. Push the footpads with your feet. Pushing on the machine causes the weights to lift.

You should be able to feel it in your thighs. Lower the weights back to the starting position by bending your knees. Repeat times, then rest and do more sets.

Part 3 of Eat foods that help muscle grow. Building muscle takes the right kind of fuel. You may need to eat more than your standard three meals a day in order to see results.

Gaining requires consuming more calories. Some bodybuilders suggest eating 5 meals a day, with each meal including bigger portions than normal.

It may not feel comfortable, but if you want bigger muscles, they need to be fed. Eat before and after workouts.

This will ensure your muscles are never low on fuel. Get your calories from healthy whole foods. Try to eat home cooking as often as possible.

Eating real food is a lot healthier for your muscles. Make sure every meal includes protein. In addition to whole grains, legumes, and lots of fruits and vegetables, eat meat, fish, eggs, and dairy to get your daily protein.

Try to buy meat that is farm-raised and hormone free. If you prefer not to eat meat, try tofu, beans, and leafy greens that contain protein such as spinach and kale.

Consider taking supplements to aid muscle growth. Do research to find out which supplements might be right for you. Creatine is a muscle-building supplement that is considered safe when you take the recommended dosage.

Supplements can help you stay on track, but there are no miracle pills that will make your legs get bigger.

Stay hydrated throughout the day by drinking at least 8 to 10 glasses of water. This will help your body process protein and keep you healthy and active.

Drinking plenty of water also gives you the energy to build thick muscles easier. Beginner Training Program for Thicker Thighs. Squats and lunges.

If you use weights it will increase the speed at which your thighs and butt will get bigger. But, if you don't have weights I suggest just doing more repetitions.

Not Helpful 15 Helpful Yes, you can. Don't let anyone tell you differently. You can wear anything you like. Just do squats. They totally work. But do take on a healthy diet.

Not eating will make you feel deprived of energy. Not Helpful 42 Helpful Yes, but eating fatty foods and working on muscle growth doubles your chances of getting bigger legs.

Not Helpful 39 Helpful Within the first couple of months, depending on how much effort you put into the exercise. Not Helpful 24 Helpful Yes, that means your workouts are effective.

Soak in an epsom salt bath and stretch. Not Helpful 10 Helpful Working out will stimulate your appetite. Eat protein rich foods. Not Helpful 7 Helpful It depends on how you eat and how many reps you do.

You should see results in a couple of months. In the meantime, resist the urge to weigh yourself or measure your thighs and just devote yourself to the exercise.

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