Leg excersises for skinny girl? - Exercise & Fitness Message Board

Dimsum · 07-10-2003, 10:05 PM

Hello everyone. As a little background info, I'm a 21 year old female. I'm about 5'1" and 90 lbs with a small frame. However I would like to make my legs bigger. I've always had skinny legs and I'd like to know what I can do to add some size and shape to my calves and thighs, basically everything.

I really don't have much extra $$$ to invest in monthly gym fees but I can buy some equipment. My friend suggested some sort of excersise where I lay on my back with a tension cord with my legs up, stretching out the cord but I can't find this cord around.

I just moved into a new apartment so I always try to go up and down the stairs...my apartment also has excercise bikes that I can use.

Any help is appreciated...links, suggested equipment, suggested workouts, anything really...sorry for the long post.

-Cheryl

[This message has been edited by Dimsum (edited 07-11-2003).]

beast69 · 07-10-2003, 10:55 PM

since you dont have much money to invest, in my opinion, the best thing to do would be to buy a set of adjustable dumbbells(ones that you can add weight to) along with weight plates of different amounts.
possible exercises are:

-lunges - if you can do more than 15 of these without weight, try holding a dumbbell in each hand, then increase the weight until you can only do 8-12 repetitions on each leg.

-squats - usually performed in a squat rack with a bar across your shoulders, you could change this a bit to suit your needs. hold a dumbell in each hand, then bring it up to your shoulders as if you were going to press it overhead(dont press them, just let them rest on your shoulders) continue by doing about 8-12 repetitions. add weight when necessary(if you dont know how to perform a squat, just ask and i will explain)

-single leg calf raises - put one hand on a wall, and tuck one leg behind the other. continue by lifting your heel as far off the ground as possible. when you bring your heel back down, DO NOT allow it to touch the ground. this is one repetition. once again, do 8-12 repetitions. if you are able to easily do more than 15 repetitions, hold a weighted dumbbell in the hand that is not on the wall. add weight as necessary.

These are just a couple of simple exercises that can be performed on a budget.

also, dont be afraid to use weights that are heavy enough so that you can't do over 10 reps. Many females fall victimn to the myth that they should use lighter weights for higher repetitions. this is simply not true. If you are capable of handling the weight, then by all means use it! that is the only way you will grow.

anyways, try this for a bit and let me know how it works out. and good luck!

rita · 07-10-2003, 11:11 PM

Calves are extremely difficult to grow. If they ever do grow it usually takes a long time to accomplish and the growth is quite modest for most people. Try the one-legged calf raises as suggested above but doing one set even with weights is not going to get you anywhere. You need to work calves hard and often, more often than other muscles because they are so resistant to growth. I would do at least 3-4 sets of 15 even more if you can handle the pain). Since you have no access to a gym it really limits your variety but I think the one-legged calf raises may do OK for you. To get your thighs to grow should be a little easier but not that easy because as a female it takes a great deal of work to grow big muscles. Gaining some weight may be an easier option but one that you may not like.