I am a 35-year-old male. My body figure is unusual – my height is 5 ft 8 in and weight is 63 kg. The main problem is my wrist size – it is just like a five-year-old child and my legs are also very thin. This shape exists since childhood. How can I improve my wrist size and expand my leg muscles? Please suggest a few useful exercises.

Answered by our expert Kris Gethin.

If you are referring to the circumference of your wrist, there really isn’t anything you can do about it because this area is made up of mainly bone, skin and connective tissue. However, for your leg muscles, there are varying forms of exercises you can do to develop this area.

Begin by performing 3 sets of walking lunges to failure (failure meaning that you couldn’t perform another repetition even if you wanted to). Following this, do 3 sets of wide stance squats and then 3 sets of narrow stance squats. Once you begin reaching absolute failure over the 20 rep count, increase either the weight of the dumbbells you hold in your hands or the resistance on your barbell that you hold across your back.

The final movement recommended for the back of your legs are stiff-legged deadlifts. 4 sets of 12 reps will suffice. Rest for 60 seconds between sets to ensure you perform each set recovered with 100% strength to develop this area to the best of your ability.

You will be sore for a couple of days following these exercises which is completely normal and something you should thrive off in order to add muscle. You can repeat these exercises every five days. Be sure to eat adequate amounts of lean protein sources to feed your muscles for optimal recovery.