How to Increase the Size of My Legs

Increasing the size of your legs can give you better cardio results and greater strength.

There are a variety of exercises you can perform to help bulk up and tone your legs if you are not satisfied with your leg size. Incorporating these exercises into your workout routine will build muscle and add bulk to your legs. These exercises can be performed without gym equipment and can be done at home. Stretch your legs before exercising to avoid pulling or straining your muscles.

Things You'll Need

• Stop watch
• Dumbbells

Instructions

1. 

   Find a set of stairs outside for a fresh air workout.

   Climb up and down stairs at a fast pace rate until your calf muscles start to ache. Use a stopwatch to time how long it takes until your calves start to burn. Match that time every day, and after a week, your calves should be used to that time and no longer ache. Increase the time by 25 percent to challenge yourself. Time yourself again to see how long it takes for your calves to burn. When your legs no longer ache, increase the time again by 25 percent more. This timed stair exercise will strengthen and build the calf muscles

2. 

   Having stronger abs will give you motion control and help you build upper thigh muscle mass.

   Perform leg-ups, or leg raises, to build more leg strength and abdominal muscles. Lie on the floor and place your hands to your side or under your buttocks. Lift your legs slowly from the floor, using only your abdominal muscles. Legs should be locked and knees should be bent. Lift them as high as you can while maintaining correct form. Slowly lower your legs back to the ground.

3. 

   Choose dumbbells that you are used to using; the important thing is repetitions, not total weight for these calf raises.

   Dumbbell calf raises increase the muscles of the upper calf. Start standing up straight with your knees locked. Stand up on the edge of a curb or a block of wood with just the balls of your feet. Place your arms to your side with the dumbbells in your hand. Lower your heels as far as you can, feeling the calf muscles stretch. Then, raise your heels as tall as possible. Keep your legs straight and knees locked. This exercise helps balance as well as increases the calf size. Focus on controlled motion. Repeat each motion up and down 10 times for three repetitions.

References

• Hot Exercise: Four Exercises To Bulk Up Your Legs
• BodyBuilding.com: Using Stair Exercises
• Better Bodz: Abdominals
• Better Bodz: Dumbbell Calf Raises

Resources

• ABC-of-Fitness: Leg Stretch