Completing dynamic stretches before a workout will decrease risk of injury and increase athletic performance. Static stretching after will increase range of motion.
Extended leg stretch: sit down and straighten your right leg in front of you. Bend your left leg so your foot is against you upper thigh. Bend forward and hold for at least 30 seconds without bouncing Bum Stretch: Sit on the floor and bend the right and place the right foot on the outside of the left leg. Rotate your torso and use the left arm to push against your right leg. Hold for 30 seconds. Original article and pictures take d1alt1wkdk73qo.cloudfront.net site
No, we're not talking about adding unwanted layers of fat on your thighs.
But instead, sexy lean thick thighs that are not bulky. You know, the type that you're proud to show strolling on the beach.
This 10-minute bigger thigh workout will definitely stimulate the thigh muscles to grow.
And the good thing is that it won't take long for you to see results.
When it comes down to thigh muscles it's easy to see small changes in a short amount of time.
As long as you stick to the workout plan below along with proper nutrition.
THE 10 MINUTE BIGGER THIGHS WORKOUT OVERVIEW
You'll be doing four separate workouts all hitting the quad muscles consistently.
In particular you will be hitting the major muscle groups of the thigh like the quadriceps femoris[1] which is the four-headed muscle located right in front of the thigh.
The hamstring will get its share of work also to contribute to the overall aesthetic look of your thighs.
Now bear in mind, we are talking about growing muscles therefore, you will need resistance.
The workout plan below can start off with your body weight.
However, after a while you're going to hit a plateau because your muscles will become stronger and accustomed to your own bodyweight.
So you're going to need extra weight to challenge them more to grow.
For this bigger thigh workout you're going to need a pair of dumbbells.
Ideally, the dumbbells should range from 25 to 35 pounds.
Let's go ahead and breakdown each workout, so you know how to perform them properly.
1. DEEP SQUAT PULSES
Just a slight twist on the most popular lower body workout the squat.
Deep Squats have the ability to activate all of your lower body muscles simultaneously.
But most of all your thigh muscles are going to be challenged more, which is what we want.
How to do it
Start with a wide stance as shown in position A. Your thighs should be slightly bent at an angle but not too low.
Now you're going to slowly lower your glutes all the way down as if to touch the ground then pause for one second.
Return to the original position and repeat for the specified time frame.
2. LUNGE TO KICK
Note: You can start with either your left or right foot for this workout.
How to do it
Start by standing with both hands on your waistline.
Now you're going to perform a reverse lunge as shown in the image above.
Hold the position for one second then raise your foot to kick in front of you, then return to position B and repeat.
Do the required amount of sets for each leg.
3. SHOULDER DUMBBELL SQUATS
For this workout you will definitely need a pair of dumbbells.
Remember that your body weight alone isn't sufficient to stimulate the type of muscle growth you want in your thighs.
Therefore, adding weights to this routine is an absolute necessity.
How to do it
Stand shoulder-width apart as shown in position A holding both dumbbells close to your shoulders.
You're going to slowly lower your body until your thighs are parallel to the ground.
After 1 second pause then slowly return to the starting position and repeat.
4. SQUAT THROWS
This workout might be unfamiliar to you.
It's based on the same squat movement with a slight twist.
Instead, you'll be engaging your upper body in movement to enhance the amount of work on your quads.
The more stress and tension the muscles encounter, the more they will grow.
For this workout you can add a 20-pound dumbbell, for even more resistance.
How to do it
Get into the squat stance as shown in position A with both fingers touching the ground.
Slowly raise your body upwards while swinging both hands forward as if you're throwing something backwards.
If you're doing this move with a dumbbell make sure to hold it tight and keep your arm straight throughout the movement.
THE 10 MINUTE THICKER THIGH WORKOUT CHART
GETTING THE BEST OUT OF THIS WORKOUT
If you have more than 10 minutes then you can do the whole routine at least 2 to 3 times.
This will give you maximum muscle hypertrophy[2] for better results.
When you complete the workout session your thighs should be on fire.
THE WORKOUT FREQUENCY
Remember that your thighs have some of the largest muscles on your body.
Therefore, you should give it time to rest. Because you want to get the most muscle stimulation 2 to 3 times a week is ideal.
That being said, if you think your muscles need more time to recover, 2 times should be good for you.
SEE THE WORKOUTS IN ACTION
THE THICKER THIGH DIET PLAN
Here's the thing, none of this will work unless you have the nutrition to back it up.
For your thigh muscles to grow, you have to be in a calorie surplus – meaning eating more calories than you burn daily.
This is where a lot of people fail.
You don't want to be giving 100% to your workouts but giving 50% to your diet.
That approach only gives you the turtle-paced results.
If you want to get the fastest results possible you have to pay attention to your diet.
Now this doesn't mean you have to eat clean all the time but at least 90% of the time.
But don't worry, to make your life much easier we've created a full week meal plan that will support any type of muscle development.
Some gyms have foam rollers, but it might be worth investing in your own. (They’re still way cheaper than a professional massage!) Rollers vary in size, firmness, and shape. Long rollers provide more area for stability and support, while shorter options are more versatile and convenient for travel. A soft foam provides a gentler massage than a high-density version. Some options include a grid-like design or a ridged surface, which helps target tough-to-relieve knots and trigger points.
When you get rolling, spend about 60 seconds on each tight area. Use as much or as little pressure as feels comfortable for you. If you find a knot or sensitive spot, linger on it for a little while, rolling back and forth until the tenderness eases. Ten to 15 minutes per day is all it takes the reap the benefits. Trust us, your body will thank you.
Ready to roll? Here’s how:
Original article and pictures take greatist.com site
