Stand with your feet shoulder-width apart and your hands grasping the dumbbells at your sides (If you’re using a barbell, hold it behind your head or at your chest). Bend your knees and lower your butt towards the floor in a squatting position. Keep your back straight and keep squatting down until your thighs are parallel to the floor. Your knees should always remain straight above your feet; do not let the knees go forward past the toes. Push back up to your starting position. Repeat for 3 sets of 10-12 squats.
Stand with your feet shoulder-length apart, and hold your dumbbells at your sides. If you want, you can hold them at your shoulders instead. Take a big step forward with one foot, dropping your opposite knee toward the floor. So if you’re stepping with your right foot, drop your left knee toward the ground. Keep your torso vertical to the ground with your knees aligned over your feet. Do not move the knee beyond your toes. Rise back to starting position and immediately step forward with the opposite foot. Aim to do three sets of fifteen reps. Once you have mastered this exercise, you might try increasing this to four or five sets of ten to twelve reps with heavier weights.
Stand in front of the box with your toes pointed toward it. Jump explosively upward and land on the balls of your feet on the box. Jump back down to starting position. Work your way up until you are able to do three sets of fifteen. Eventually, you may be able to do four or five sets of ten to twelve reps.
Stand with your feet shoulder-width apart. Place the barbell or dumbbells in front of you. Once you have picked up the weights, stand while hinging your hips forward. Your back must be straight and your abs contracted as you stand. Once you have risen, the weights should be at thigh-height. Bend again to lower the weight back to the floor. Repeat 10-12 times for a total of 3 sets.
Leg extensions. Find the leg extension machine. Start with a lighter weight than you would normally handle. Sit on the machine with your knees bent and your feet under the lower bar. To lift the weight, straighten your legs, but keep a slight bend in the knee. Hold until you feel the burn. Bend your knees to lower the weight back to starting position. Repeat 10-12 times for 3 sets. Standing leg curls. Find the leg curl machine, which allows you to lift weights by attaching a cable to your ankles. Load the machine with the amount of weight you can lift for about 10 reps before you need to stop. Attach the cable to your ankle and hold the support bar with your hands. Bend your knee toward your butt to lift the weight, then straighten it back to starting position. Repeat 10-12 times for 3 sets. Repeat with the other leg.
Add more weight after the first few weeks of exercising to increase the intensity. Don’t overdo it; make sure you know the difference between pain and injury. Work with a trainer if you haven’t spent time lifting weights before. [5] X Trustworthy Source Mayo Clinic Educational website from one of the world’s leading hospitals Go to source
Limit your intake of processed foods, sugar and white flour, fast food, and snack foods. These will leave you feeling tired instead of energetic and ready to work out.
Creatine is a substance naturally produced by the body to aid muscle growth. It is considered to be safe to use in doses of 5 grams (0. 18 oz) per day over a certain period of time. Consult your doctor before taking any supplements.
Boot-cut pants are another good choice. They hug the thighs and flare at the knee, making the legs look a little bigger.
