Workouts that focus on the quadriceps, the muscle group that runs up the front of your thigh, increase the lean muscle mass in your upper leg. However, you cannot make your legs slim by focusing on only one muscle group. To have slim legs, follow a healthy diet and use a variety of activities, including strength training, stretching and cardiovascular workouts, to develop slender legs.
The Quadriceps
The quadriceps are made up of four muscles: the rectus femoris, which runs directly above your thigh bone, straight down from the hip; vastus lateralis, which lies on the outer edge of the thigh, vastus intermedius, which sits below the rectus femoris, and vastus medialis, which runs along the inner part of your thigh. These muscles together move your leg forward and bend your knee.
Slimming Your Legs
Working out your quads is a good start, but include your hamstrings, the muscles that run up the back of your thigh, and your calves in your leg workout. This helps avoid developing a muscle imbalance between your quads and hamstrings that may lead to injury as your quads become stronger. In addition, it creates a diverse workout, avoiding overtraining of the quads.
Isolated Exercises
To isolate the quadriceps exclusively, work on leg presses. Leg presses require equipment that provides a seat and a padded bar, behind which you tuck your feet. Sitting down, set the weight and brace your core by pulling in your abdomen and rolling your shoulders back and down. Breathe throughout the exercise. Lift the padded bar with one or two legs.
Compound Exercise
Compound exercises work more than one muscle group at a time. They are an efficient approach to slimming your legs as they work your lower body in one exercise. Squats work both legs at the same time and engage your hamstrings, calves, quadriceps, gluteal muscles and lower back. To do a squat, use your body weight or hold additional weight at your sides or on your shoulders. Stand with your feet hip-width apart and your toes facing forward. Brace your core and roll your shoulders back and down. Remember to breathe. Sit back with your bottom, keeping your head upright and chest forward, as if reaching for a chair. When your thighs are parallel to the ground, pause, then rise back to standing. Watch your form in the mirror to ensure you're staying upright and your knees aren't extending over your toes as your descend, as this can injure your knees.
Member Comments