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well yes just by doing squats,lets see 50- 80 squats a day for a begginer, BUT do them every other day,never daily. If you let them rest atleast a day you wont wear them out and your muscles will grow faster. Also eat protein daily a piece of grilled chicken or fish also steamed. For the pale skin you can get a natural tan without burning or creams, just drink carrot juice everyday for 2 weeks and their you go a nice tan, thats my secret. if you dont like that you can also try tanning creams, but apply frequenly and let dry enough untill you wear your clothes. good luck and it would sure help a lot. =)

There are lots of exercises to improve legs.Perhaps you might look at your entire body, and work on an exercise program to improve muscle tone in the areas you want. Seek out a Gym instructor for advice. Nowadays you can use a fake tan safely.There isn't any need to feel bad about yourself. But all good things in life do take a bit of effort.I would think you might find all kinds of assistance on the net, or as I said , in your own locality. Good Luck!

grab a sand bag and jog till your legs hurt, or ride a bicycle really fast for a long time till your legs hurt then eat protein rich food. as for a tan, you can go swiming a lot, or go to one of those taning saloons.

You might get a good sun tan,that will help the looks,but not the appearance.

Get muscle tone, and a tan.

get muscles in them calves! for a quick tan use a lotion with tanning stuff in it.

get a tan and make them look shiny! do alot of squats!