How can I get muscle on legs and grow butt?

[Sugar100]

I’m 5ft 23 years and have stick legs. I was very underweight for long time as I was sick but gained some weight but still not 100 lbs. my butt doesn’t stick out in jeans, my legs have no shape & too skinny. For the past 3 days I have been doing workouts at home. I do 2x 12

reps only squats with resistance band then squats with pulse with resistance band. Then leg lifts & thrusts with the resistance band 2x only 12 reps. I try do calf raises but only 2x 12 reps. Am I supposed to do something else to grow my butt and get muscle on legs? I’m lost a personal trainer would prob be super expensive

I also have weird belly pooch. I don’t eat a lot of junk food but eat bread daily and as I work at home I’m mostly sitting all day.

[zeitgeist057]

One thing I read or heard somewhere about body shaping/building for a specific type and I think it rings true: (paraphrasing)

If you want a specific body type, find athletes that have the things you want, then do the exercises and training that they do. Want a svelte figure? Maybe try swimming. Look at how swimmers all or at least mostly fit into a certain body type.

For your specific desired goals, I would model my training after sprinters. Find a place where you can do bursts of speed. Pole vaulting would be good as well, but that's pretty specific equipment and coaching you have to find. Sprinting is easy and you can do it on your own with just a good pair of shoes. If you have access to a gym do research on proper squatting technique (youtube University) and ramp up to heavier weights as soon as you are comfortable with the form and technique.

Another good leg and butt workout easy to do at home is leaping. Full on maximum height each time and from a low squat (think "frog leap"). If you do those to exhaustion a few times each day, you'll build muscle. Don't forget to eat extra protein to support your muscle mass!.

[SomeGuyCalledTom]

Sit less, and switch to whole wheat bread (or better yet, cut out wheat-based grains entirely and get complex carbs from whole food sources like pulses, brown rice, millet, root vegetables etc), that'll help with the so-called "belly pooch", which I'll take your word on since I don't see it from pics, you have a nice slim figure. :)

I'm sure with diet exercise and patience you can achieve the figure you desire. But you have a really nice body already, you might just be genetically more on the slimmer side, not every girl needs to be "thicc".

[Sugar100]

I see no one skinny like me 😞 but yes iv always been skinny

[Sugar100]

But yes I sit all day as I work online

[Jan3yodafan]

Squats at a gym with high weight. High weight grows muscle size. Low weight doesn’t. Resistance bands are not much.

[Sugar100]

I got ankle weights but only 2lbs but feel it’s better than nothing. Cudnt find higher weight

[Sugar100]

I got a 8lb dumbbell it has heavy first time I used it now it’s easy for me

[Anonymous]

Even one single girl don't have posted here. Guys can't really give you good advice ask your friends

[TheUniqueOne96]

Add more volume to your workouts, like maybe do more than 2 set of 12, like 3-4 sets maybe.

Depending on the bands you have access too, work other glute muscles too and the adductors, like use the band to pull your legs together and walk sideways out, fighting the resistance of the band, working the glute medias - it's the other way around for the adductors.

Have as many exercise options as possible too, when it comes to bodyweight and maybe invest in some more bands, to get extra resistance.

[exitseven]

It takes more than 3 days to build muscle. Get some dumbbells and to squats and lunges. Get the weights to be heavy enough that you struggle to do 10 reps.
Do 4 sets squats and 4 sets of lunges. Do this 4 times a week. Eat protein rich food and cut back on carbs. Make sure you stretch before and after.
It will take a month before you start to see results.

[Sugar100]

I got one 8 lb dumbbell but it gave me Tinybbruises on my stick arms

[exitseven]

Get dumbbells with some plates so you can add weight to them. As you get proficient in using them you won't bruise yourself any more

[TheBootyChest]

first off I think you are very sexy.

As far as your workouts and stuff, if you put in the time to research what you need to do, then you need to stick with it. Unfortunately the issue is that you won't see significant results in just those 3 days.

Keep taking pictures of yourself. But do the exact same pose in the most identical way you can so you can journal yourself and that way you can tell what's changing over say 2 weeks or something like that.

[abc3643]

Don't bother.
You are perfect.

If it ain't broke, don't fix it.

[ashish804]

bend down and let ur butt be banged and spanked hard and deposit the cumm inside

[FlatsRunner]

There’s always the one desperate guy 🤔

[Anonymous]

Your belly could be malnutrition a serious sign of vitamins deficiency within what food you eat daily

[Sugar100]

I was underweight for long time but I gained weight however still underweight not 100 lbs yet it’s hard

[jasco]

U look just fine tho but uh just keep working out or gain weight one of the two, it depends on genetics

[MrTaboo]

I like them how they are. But... squats, front lunges, rear lunges.

[sheikalana]

Squats, squats and squats.

[TheFlak38]

exercise your legs and ass. also have anal

[Wise4myage]

I wouldn’t change a thing.

[888theGreat]

how do we know? no butt pics.

[Anonymous]

you know what you're doing miss and i approve ;)

[Anonymous]

Gym and exercises and adiet

[ChefPapiChulo]

StrongLifts 5x5

[pokenstroke]

start walking