Exercises for bigger legs - for women?

APHerrera

Hey everyone, I've noticed that my exercise pattern is cardio-heavy with very little strength training (actually, usually none). One of the problems I've encountered when looking for the right types of exercise to do is that many workouts for women are designed to make them smaller, not bigger/stronger.

On forums I often see women complaining that they don't want to look "bulky." But I think hefty, strong arms and legs are super attractive on women, but most women's exercises I've seen are targeted for the "lean" look. What are some good exercises for WOMEN'S bodies that encourage BIG, strong muscles? Especially upper legs and upper arms?

Thanks!

bettyboop573

I've got big upper legs lol which I DONT always think is good....my guess might be all the running I've done particularly the sprinting......squats are probably also your friend

careyharv

Squats and lunges are great for legs. I agree that muscle looks great and sexy. That is what I am going for - Erin Stern is my motivation. She is a fitness competitor. Anywho, look up Oxygen magazine online. They can give you some great tips on lifting to get great muscle.

APHerrera

Thanks for the advice!

ArroganceInStep

In all cases that I can think of, the ideal exercise(s) to build muscle are the same for women as they are for men. For legs that would be squats.

It's extremely difficult if not impossible to build muscle while eating at a caloric deficit.

bettyboop573

I

It's extremely difficult if not impossible to build muscle while eating at a caloric deficit.

I read this the other day as well....working at trying to keep my calories up

momof3and3

Lift and lift heavy....

Legs: squats, lunges, walking lunges, deadlifts, calf raises....all are great for building leg muscles....do less reps with more weight...your last set should be hard to the point where you cannot finish....when you can finish all sets, than up your weights..usually about every 6 weeks or so...

Arms: over head shoulder press, bicep curls, hammer curls, tricep kickbacks, front raises, side raises,up-right rows, push ups, pull ups, lawn mower pull....again, use heavy weight (not the little 5 lb one!)....

Do cardio to burn the fat so you can "see" the muscle...run, spin, kick boxing...

You can gain muscle while loosing weight on a calorie deficit...eat more lean protein...and make sure you eat!

Allow 1-2 days of rest in between working a muscle group, so the muscle can repair itself...

Good luck...you can build, it does take time though so don't get discouraged

jb140

Skating!!! It's Cardio and a WHOLE LOTTA leg muscle.

If I don't skate, I have these crazy skinny bird legs and a slighly disproportionately larger middle. (thanks Mom...)

Skating (quad or inline, doesn't matter) works all the muscle groups in your legs and glutes at the same time.

Check out the figure skaters and speed skaters in the OIympics. GREAT legs and glutes. Plus it works your abs and back muslces just trying to keep yourself upright!! That's where all your balance is. All that packaged up into one activity and it's fun too!!

Have Fun!!