Skinny buns and thighs might be partly due to your genetics or partly due to your lifestyle. In either case, this bodily feature can be detrimental to your self image. The best way to thicken up these areas is through a healthy eating regimen and exercise program. Being that cardio is more of a thinning exercise, you need to focus your attention on weight training with compound movements. These will offer you the fastest gain in size.
Step 1
Double your portion sizes of food when you sit down to eat, then have snacks in between your meals to boost caloric intake even more. For example, instead of having one chicken breast on your salad, add another small one. Include calorie-dense healthy foods to your meals as well, such as walnuts, dried fruit and nut butters. Use these same foods for snacks.
Step 2
Add more high-calorie beverages to your diet to further boost your intake. Avoid diet and regular soda, processed fruit drinks, dessert coffees and any other beverage with little nutrient value. Stick with low-fat milk, soy milk, all natural fruit juice, fruit nectars and sports drinks.
Step 3
Grab a dumbbell to do sumo squats. Stand with your feet wider than shoulder-width apart, with your toes turned out 45 degrees. Hold the dumbbell vertically between your thighs by the underside of one weighted end. Keep your core tight and back straight as you lower yourself down toward the floor. Stop when your thighs are level with the floor, stand back up and squeeze your glutes forcefully. Repeat for 10 to 12 repetitions.
Step 4
Step up and down on an exercise platform while holding dumbbells. Stand behind the platform with your feet together and the weights down at your sides. Place your right foot on the platform, press down and lift your body in the air. Raise your left thigh up as you bend your knee. Stop when your thigh is parallel to the floor, step back down and repeat. Do 10 to 12 reps and switch sides.
Step 5
Hold the dumbbells at your sides while you do lunges. Start with your feet together and take a long step forward with your left foot. Lower yourself down until both knees are bent 90 degrees. Stand back up and step forward with your right foot. Perform another lunge and continue until you've done 10 to 12 reps with each leg.
Step 6
Execute a set of Romanian deadlifts with a barbell. Stand with your feet slightly wider than shoulder-width apart and hold the bar in front of your body with a shoulder-width grip. Bend forward at the hips as you lower the bar toward the floor. Bend your knees slightly when you do this. Stop when the weight plates are right above the floor and stand back up. Repeat for 10 to 12 repetitions.
Step 7
Lie flat on your back to do glute bridge marches. Bend your knees, place your feet flat on the floor and move your arms out to your sides. Lift your butt in the air until you have a straight line from the back of your knees to your shoulders. Raise your right leg and tuck your knee in toward your body until you have a 90-degree bend in your hip. Lower it back down and repeat with your other leg. Move back and forth until you've done 10 to 12 reps with each side.
Tips and Warnings
- With the exception of glute bridge marches, use the heaviest weights you can handle with your exercises. Aim for four or five sets and work out every three days.
Things You'll Need
- Dumbbells
- Exercise platform
- Barbell
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