Are you struggling with a bulky upper body that has skinny legs sticking out from under them? Not the most appealing aesthetic to have, is it? Fret not, as this isn’t an irreparable issue; you just need to make the right lifestyle and workout changes to get a more balanced body. Dive into this article to discover key tips and effective leg exercises that can help you find success in this fitness endeavor!
Reasons for Skinny Legs and a Big Upper Body
There are quite of few factors that can go into you having this specific physique. Some are in your control, others aren’t, but whatever the reason may be, there are always changes you can make to achieve the body type you wish for.
Having a muscular upper body but skinny legs can often be due to genetics, improper nutrition, and most commonly, imbalance in your training. Some people just have the natural disposition to grow muscle mass more easily in their upper bodies, due to which the appearance of their legs might not match up. On the other hand, if you’re someone who only focuses on and enjoys upper-body workouts, then you’re your legs will evidently suffer. Excessive cardio or not incorporating progressive overload are also mistakes you might be making.
When it comes to nutrition, not having enough calories, carbs, or protein can stunt muscle growth in your body, which includes your legs. You should know whether to gain weight or lose it, and you also need to have a well-rounded training program for your legs as neglecting certain muscles like the claves can stunt the growth too.
Tips to Balance Your Physique
So, how can you achieve a more well-proportioned body? Begin by understanding what your body type exactly is, and then practice the following tips to get a frame where both the upper and lower body are evenly matched.
Prioritize Lower Body Strength
Focus on exercises like squats, lunges, and deadlifts to build strong legs, glutes, and other major muscle groups in the lower body. Stick to 3-4 sets of 8-12 reps for the best results.
Eat More Calories
Fuel your body with enough protein, healthy fats, and carbs to support muscle growth. A small calorie surplus (250-500 extra daily) can make a big difference. This does not mean you’re trying to increase body fat, but providing the right calories for muscle mass development.
Use Progressive Overload
Keep challenging your muscles by adding weight, reps, or intensity to your leg workouts so you keep making progress.
Limit Upper Body Training
You don’t have to stop training your upper body, but keeping it minimal helps shift more focus to your legs. So take it down a notch when it comes to your upper body workouts.
Adjust Your Cardio Routine
Too much cardio can burn muscle, so stick to lower-impact options like walking or cycling to stay lean without losing gains.
Best Lower Body Exercises
Here are some of the most effective lower-body exercises you can try in order have more muscular legs that can balance your upper body.
1. Barbell Back Squat
Muscles worked in the exercise: Quads, Hamstrings, Glutes, Core
How to:
- Stand with your feet shoulder-width apart, bar on the upper traps.
- Squat down until the thighs are parallel, keeping chest up.
- Push through heels to stand back up.
2. Romanian Deadlift (RDL)
Muscles worked in the exercise: Hamstrings, Glutes, Lower Back
How to:
- Hold the barbell/dumbbells, and hinge at the hips while lowering weight along the legs.
- Stop when you feel a hamstring stretch, then return to standing.
- Remember to keep your back straight, and move slowly for control.
3. Bulgarian Split Squat
Muscles worked in the exercise: Quads, Glutes, Hamstrings
How to:
- Place one foot behind on a bench, and squat down on the front leg.
- Push through the front heel to stand.
- Keep your weight on the front leg, with your torso upright.
More leg workouts:
Push Pull Legs Workout Routine PDF
How To Do Heel Raises Effectively
4. Leg Press
Muscles worked in the exercise: Quads, Hamstrings, Glutes
How to:
- Place the feet shoulder-width on a platform, and lower until the knees are 90°.
- Push back up without locking your knees.
- Keep your lower back against the seat.
5. Standing Calf Raises
Muscles worked in the exercise: Calves
How to:
- Stand on a raised surface, push onto your toes, hold, then lower your heels below the surface.
- No bouncing, control the movement.
Conclusion
You can attain a more balanced physique with bigger legs and a smaller upper body by prioritizing the right exercise and nutrition. With a healthy weight, you can achieve the body composition and body shape that you desire. For more tips and resources that can transform your fitness journey, check out the JustFit app!
