Leave any comments or questions in the form below &... I'll answer back ASAP
D
The only thing you are doing is TOO MUCH running which is preventing you from getting a bigger butt
Leanne
Hill sprints!
I am 46, years old, in good shape, workout about 5 times a week, run about 17-20 miles a week, trying to get a bigger, rounder butt, and shapely, legs, it seems that my legs are getting smaller, and but flatter or smaller too. I do leg & butt workout about 2x a week, changing every 3 weeks....eat about 5 x a day. weight is 140 - 5-4, please advise. not complaining about my body, just working out and not getting the results i am trying to get.
Hi,
Can you please advise the best exercises to tone up the backs of thighs (hamstring) and butt. I have recently lost a lot of weight but have really loose skin / cellulite in that areas which means I can't wear any short dresses etc. Is there any exercises that can really tone this area?
Any help you can give would be greatly appreciated.
Kind Regards
Leanne
Vicky
Let me ask you this...
Are you looking better?
From what you told me - I think you may be looking better or slimmer even though you gained weight and if you gain weight - it's probably because you are gaining some sexy muscle but let me know
Hi Adrian
I am a 45 year old female. I have trained my whole adult life. In the pass few months, I seem to be putting on weightm even though my diet is clean and I train with weights and cardio at least 6 days a week. I am finding that I am getting very heavy in the upper thigh area and around the medius of the glutes. I am getting very depressed about this. I have changed my routine. I started to P90X, most days I do 2 videos. I just don't know what else to do.
Nicky
Check out these quick fat burning exercises here
Great site.
I am 5'2" & 120 pounds now & 31 years old. Was 140, lost 20 pounds by doing a low carb diet. Using your calorie tools to lose the last 10 pounds and its helping.
I have never exercised before and its difficult to find time between a baby and crazy hrs at work.
I would like to tone my stomach, lose the saddle bags on the outside of my upper thighs and reduce my hips. Would jogging help? Thats the easiest option for me... I may be able to squeeze some time for a few exercises but not much.
Would very much appreciate any tips you can give...
Thank u very much 
lana
Look at "How can I Lose Weight, Get a flat stomach and a bigger butt all at the same time? "
Hi Adrian.
im 17
i want to lose weight on my thighs [mostly inner] but i also want my butt to be a bit bigger and rounder how do i do this without getting my tighs too big or my butt too small. i would also like to know who to make my arms thinner. this would be a lot of help to me =] thanks.
Ashley
to burn off the "muffin top" you need to lose fat with diet and exercise plan
Hello. Ive been going to the gym every day. Everything is starting to work and look good but I still have that "muffin top" look. What is the best work out for your lower back/hips
Sandra
Just go here to get your J-Lo butt back
Hi Adrian,
i really need ur help... i just lost 20 pounds and feel great the only problem is that my butt kinda went away it almost looks like if it went all to my hips and thighs... i was always known for my "j-lo butt" and i want it back please help me get my butt back.
Rose
Go here to take care of your lower body
hi adrian...i need ur help. i have a nice upper body. but my lower body needs some help. lets see. i have virtually no hips, wish i had a lot, my butt sits very low, almost not nicely shaped due to lack of hips, wish i had a bigger butt and my legs and thighs are too small. basically i need to work on lower body...can u hgelp? thanks...real fast
Hi Adrian,
I am trying to lose weight. I already lost 20 pounds with 30 more to go. I noticed the first thing going is my butt. 10 years ago I used to have a J Lo kind of butt and I want it back.
What's the best exercise? I want to lose weight but not my butt.
Thanks a lot!!!
Jane
Mimi,
try squats for wider hips
Thank you for answering me so fast and this website.
I wanted to know to best exercise to get a wider hip
mimi
If no hills
do this workout for bigger butt
Hi Adrian,
I have a question,I'm trying to get wider hips and bigger butt and in ur previous post you said that the best exercise for it is do sprint hills but I don't have one around my way how can I do it on a flat surface
mcfatty
Do the diet and not the workout at NowLoss.com/50 and...
Do this workout if you never exercised before
What type of exercise can i start with when i have never excersice before. I weigh 220 pounds and am 5ft 3in and i feel like if i am going to bust please help me what can i do to motivate myself or find the energy to even start an excerise or diet
becka,
Look at the options here for wider hips
hi adrian,
i've been pregnant twice....close also. my body at first looked quite nice but now i'm losing the weight and looking too small once again. my lower body is in a mess. my self esteem is really down and i'd like 2 know if there are any exercises i can do to make my lower hips appear wider...also my legs and calves are really underdeveloped right now for my size...i have a very small bone structure so i have 2 be very careful about fat...which i have a good bit of right now. i know this is asking for a lot but i really need your help especially since i am a very busy mom so the gym is totally out
Ms. Kita,
No but you might get sore in your obliques after your first time sprinting
hi i was wondering, does sprinting add bulk to the oblique muscles?
thankx in advance
dorsey007@yahoo.com
Victoria,
#1 - you already look good and YES - I can tell without looking at you and...
#2 - Do steps 2-thru-5 here to get the curves you want at home
before i had my son i was around 145 and i am 5'5 1/2 i had a nice round body that i liked. but after having him i was left with diabets and weight just fell off and i am now arond 115-120. i cant gain weight with the food i have to eat now. i am mostly in the house, what can i do at home to give this new slim body some nice round curves.
stacyslo,
The spinning will make you lose overall body fat including any booty fat you have making your booty smaller but...
Spinning will firm up your butt to help you maintain it's shape as you lose butt & overall body fat
I'm getting married in 4 months and I would like to trim down, I'm 5'5", 145 lbs, and I have a plump round booty but I want to shrink it while maintaining the shape. I had beem doing spin a few times a week but feel like it makes my butt bigger? Do you think if I just go more often or add morning workouts it can get smaller? i really enjoy spin.
brobat,
Simply...
You need to cut back on what you eat and/or exercise more to get rid of thigh fats and in your case - it seems like your body stores fat there mostly
Hi Adrian,
I recently gained a few extra unwanted pounds, I used to swim 6 days a week, twice a day and was wondering if I have to keep that high of an intensity up in order to stay in shape. We used to focus on core training, so I still have decent abs, but my butt and thighs have started to gain weight, what do you suggest for me?
KAMMY,
You would be so much better off if you focused on losing weight first by doing this weight loss plan here first and since you're workout options are limited - do this home weight loss workout also and...
After you lose weight then you can go here for wider hips and a rounder butt
Hi Adrian, thanks alot for your help, was excited when i discovered your site and the help you're providing for so many women like me. I'm about 1.6m and weigh 187.6lps. I'm top heavy presently with a large bust, wide shoulders and small hips and butt; and would like to reduce and tone my upper body and arms, as well as get wider hips and a rounder butt to balance out. Can u pls help recommend a work out that will help me achieve my desired goal keeping in mind that i neither have a gym nor have any hills anywhere around my home. Can an Independent Action Mini Stepper with Handle Bar as shown here http://www.argos.co.uk/static/Pr...text%
3EVFIT.htm achieve the required goal.
tweety,
It's best that you lose most of your unwanted fat first with this plan here so you'll get slimmer arms and abs and then...
You can do the J-Lo workout or the Jessica Biel workout for bigger lower body
hi adrian it;s me tweety again..
im 157cm tall and medium size.
i dont have a scale to measure my weight but im not too fat.i only have a pot belly and love handles.pls suggest me a 7 day exercise plan to get slim abs,arms and big round bulky butts,and thighs.
tweety,
Before I can give you a plan - I need to know your weight & height
hi adrian,
i'm a 18 year old girl and have a V shape body.i want to have a slim upper body and a big lower body.
pls suggest me a 7 day exercise plan to get slim abs,arms and big round bulky butts,and thighs.
pls help me by giving me a full plan
thanks a lot.
mary,
Go here for a bigger butt
hi, i want to know how to make my butt look bigger and fuller and increase the size of my thighs but i have love handles and i also want to loose them. i am 17, 5'7, and weight about 124. can you please let me know what exercises are good for this.
Meri,
Don't do sprints on a treadmill.
It's better to do them on a regular hill or even a flat surface
Hi Adrian, I love your site.. Thank you for sharing your knowledge.. I just started today working on the J-Lo butt. I'm looking to plumpen my butt and increase my breast up a bit. I do NOT want to lose weight.. just tone. So I only do cardio 3 times a week. I work out 6days a week and will use the butt workouts you gave instructions on in between my sets of upper and lower workouts. I do the lunges using weight of 20lbs, Squats w/ weight of 50lbs. Are these the workouts you would recommend between my sets? Also, would you recommend for better results Sprints on the treadmill up hill.. or the Stair Stepper? I plan to do the Sprints at least 3-4 times a week? Would you reccommend? Also, you use yards but if I'm on the treadmill how many minutes should I be sprinting up hill? What level of up hill? and then lower the speed for how long? Sorry so long.. thanks for your help. I love your site!!
Amy,
Watch this video to get rid of cellulite
Hi.. I had a question for you... I had a car wreck back in May. I cant do sprints. I cant even walk more than a mile, its suggested I walk as little as I can. I have cellulite on my butt. Not as much on my thighs. Do you have any tips other than food (I already eat heatlhy) on how I can get rid of the cellulite without running or walking?? I would appreciate it!!
jessica,
To get a big butt like J-Lo - you just do everything as outlined here and none of those options at school are really good but If I had to choose...
Everything you listed is Okay except for the pizza & fries
info:
gender:girl
height:5'8
weight: about 137
info: i do have some extra baggage on my lower abs but not alot
i also play soccer...if that makes a difference
i was just wondering what do we do if we want to get a big butt like jlo?
is it just the monday and thurdsday workout?
which is the hill sprints and ...on thursday?
what else you do reccomend doing?
should i do anything else on the off days?
-----------------------
i was also wondering what the best food:
-pizza
-chicken patties w/fries
-salad w/chicken pieces(not always an option though)
its the only thing they serve at school so what would be the best choice?
thx, jessica
can you e-mail me your responce to my e-mail as well
jessicalopez002@yahoo.com
joyce,
I think most of the butt exercises here will work for you but I also think that...
the reason why you lose your butt size as you exercise is because you lose overall body fat as you exercise making your butt get smaller.
do you carry a lot of fat or some fat in your lower body or hip area?
if so - then you will lose hip size as you lose weight due to fat loss in your hip area but...
You can start doing butt exercises to increase the muscle size of your hip area making it look bigger
hi sir..what exercise can u suggest to me regarding my hips its size is 34 but it dont look 34..i tried some exercise before but it just makes me feel uncomfy i felt some pain on my lower body after i did a kind of exercise and i noticed that my hips thighs and butt got smaller,,what do u think happened on me and what can u suggest regarding this cause i want to get back my body size before thank you i will wait for your answer i know youre an expert god bless
aman,
If you want to decrease your hip size... Go on a weight loss plan to lose fat from all over your body - including your hip,thighs and backseats(buttocks)
Hai sir,
i am aman, and my age is 25. i am in soudi arabia i am a cad engineer. and my height is only 5.3. and my hip size is 32. i want to decrease my hip,thighs and backseats(buttock) sze. pls sir after 2 months my marriage. i want to decrease them pls sir tell me excellent tips. pls i don't no fluent english so u can provide the picture (photo), to beside the every tip sir pls give me a reply. iam waiting for u r reply ok sir bye. thanks sir.
Alease Create,
Try this calf & ankle workout
Hey Adrian,
I have a question regarding my ankles and shins, I know that this is not related to the butt, but I feel you are very knowledgeable. I walked the stairs consistently at the Joe Louis Arena on my lunch breaks and it made my calfs, shins and ankles skinny. I used to have nice size calfs now their not proportionate to my big thighs, hips and butt. I was also on a Vegan diet while I was doing all this walking 5 times a week for an hour (included walking to the arena from work and back) Any suggestions on getting them meatier again esp. (my ankles and shins)??????? Thank you
dennyse,
I wouldn't do the hill sprints twice a week (not at first anyway) but...
Going to the gym and doing other exercises that target glutes with moderate-to-heavy weights is an option and...
Using milk jugs filled with water, rocks, or sand is a good option or if you have small kids...
Hold them for extra weight or you can wear a book bag and fill it with weights
Hey Adrian,
Thanks so much for all your advice I've developed a pretty good regimen for losing weight and creating curves thanks to your advice. I can't tell you how much I appreciate everything! I did have a question though, if I don't have any weights to use in the bulgarian leg lifts section (is that what their called?) of the Thursday work out, what are my options? Can I just do the hill sprints Mon and Thur for the same results? Can I go the gym and use low rep/few sets/heavy weight machines for the gluts and the rest of my legs? Would these other things give me the same results? Or can I use gallons to replace the weights? Thank you so much for your time and expertise!
hope,
You should work any muscle group 1-to-2 times a week and that's especially true if you're trying make that muscle bigger but when you workout that muscle 1-to-2 times a week make sure you hit those certain muscle groups hard and...
Working out the same muscle everyday is wrong because you never give your muscles a chance to rest & grow and YES...
it's okay to work your hips, butt and legs all the same day since everytime you do a leg exercise - you'll be working all your leg muscles anyway and...
If you're trying to tone up or slim down your upper body - upper body exercises & these ab exercises will make you look slimmer but to truly slim down - you need to go on a weight loss plan
Hi Adrian,
So if I'm shaped like an upside down triangle and want to obtain thicker, bigger, curvier hips, legs and butt, I should do these muscle exercises twice a week only? Is it ok to work the hips, butt and legs all on the same day? And then on the alternate days what can i do to slim down my upper half, esp my abs and arms? And how often should i work out my arms n abs if i want them smaller and slimmer? Thanks a lot!
Val,
Do the Jennifer Lopez leg workout
Hi Adrian! First, congratulations on such a great website. One of my goals is to obtain thicker legs, why you ask? My legs are really skinny, and in my eyes they aren't proportioned to the rest of my body (I'm 5´7). I want to increase the size of my inner thighs especially. What work-outs do you recommend for thicker legs?
imran,
If you carry a lot of fat in your lower body then you simply need to lose weight in that area so...
If you're more than 25 pounds overweight - Do this weight loss plan and...
If you're less than 25 pounds overweight Do this weight loss plan to decrease fat in lower body
hai sir ,
i want to decrease my buttock,thigh and hips what can i do tell me sir, i am so guilty to this pls sir tell me good advice to decrease my this 3 parts. in december my marriage pls sir tell me good advice.
FeFe,
Do this butt shaping plan here
Solgiet,
If you use lighter weights and lower reps then generally... Most people won't get bigger muscles and...
Only pick 1-to-2 leg exercises for each workout and only work your legs 1-to-2 times a week
T have a very flat and low butt
I want to make it bigger and rounder, tone up
and i want to curve my body more than ever
I am 21 years old, 51 kg and 155 cm hight
and i want a exercise plan for 5 days a week
please help me
I have naturally muscular, large/thick thighs. I tend to gain muscle mass quickly and develop even larger thighs after workingout (high intensity) daily for a week. In the past I've been able to tone to my thighs to a point, but cannot seem to slim them down to look more femanine. I'm now trying to tone up again after several months of not workingout, but I'm afraid of my thighs growing in size rather than looking slimmer. I do lunges, squats,leg raises, running and resistance training and some sorts of the workout you've mentioned. What modifications should I make. I don't want to look like a body builder, but still want to be toned. What should I do?
alison,
See the thigh exercises here
i want to get thicker thighs and make my butt a little more plump or bigger..what excercises can help me??..ive already seen the butt excercises but..what can help me really build thicker thighs??
leslie,
This workout plan will help you get bigger hips
hello, i would like to get bigger hips .. how can i go about doin this? curently i havve 36 inch hips and would like 38 .. 1m a lil over 16 1/2 years old... what kinda foods and excerizes can i do to get them thicker.. i wanna get more cuvry
Loni W,
here's other exercises you can do to get bigger, more defined, muscular legs at home
Hi Adrian! How are you? I would like to get bigger, more defined, muscular legs at home. There are no hills around me, so what can I do? Thanks in advance!
rimmy,
Try this plan here to add muscle (weight) in that area
Ok..these were methods to reduce weight in thigh region..what if i want to put on weight in my thigh region i am very skinny in that region....
Please suggest something.
Help,
Just follow the same advice I gave elizabeth....
Do the Jennifer Lopez Butt workout or... Do the Jessica Biel butt workout if you don't have hills to lift your butt
Ok I do cardio and workout but i have a flat butt that needs to be dramatically lifted and more rounder[the quickest way possible]..I also need to decrease tha fat around my hips and waist..what should i do??
PLZ RESPOND!
elizabeth,
Do the Jennifer Lopez Butt workout or... Do the Jessica Biel butt workout if you don't have hills
Hello Adrian,
I feel as if im too skinny, so i want to build legsand my butt. what do you suggest for someone is has a small frame.
Sowmya,
Do the Jessica Biel butt workout if you don't have hills - this is a better alternative than running stairs for butt exercise
I cant spot a hill in my neighbourhood, but i live in an apartment and we have flight of steps. can Running stairs be done as a substitiute??
i dont have access to dumbells too..
samantha d.,
YES - hill sprinting will help you get thicker 'sexier' looking thighs
This is a great site!!!! I was just about to go off to sleep tonight, but I spent an hour here! Excellent work! Thank you for providing such great information.
will this give me thicker legs?
mellisa,
The hills sprints alone will help you get bigger hips or...Do the J-Lo butt workout for fuller hips or Do this Jessica Biel butt workout if you can't do hill sprints
how can i get bigger fuller hips
Les,
Any of the butt exercises here will make your butt look a little fuller and kind of lift it and the best one for you to do is th one you've never done before to get the fastest results and...
To get that line between your back thigh and butt more visible - you simply have to lose some body fat to bring out that definition.
I wanted to know what kind of butt exercise i should do to make my small butt look a little fuller and to kind of lift it. Also is there any exercise that would make that line between your back thigh and butt more visible? thanks much.
batsheva,
No it's best to do this on hills and if you have no hills then...
Do this workout here to get better looking legs without using hills
Can this exercise be done on a treadmill at an incline? I am trying to gain weight and muscle. Thanks...
kayla ,
Try these 3 exercises for thicker thighs...
1. A quick leg workout you can do at home to firm up your thighs
2. The best 'at-home' thigh toning exercise
3.
Do Jump Squats to tone up your glutes, hips & thighs fast
how can i get thicker thighs?
TALA,
Normal sprints may work but since you want thinner calves (which are already thin!) - you should focus on doing the other Exercises for bigger & curvier Butt, Hip, & Thighshere
u have said this is the best butt-hip-thigh excercise but theres no hills near me what else can I do? If I was to travel to find some hills(!) , how long would it be before I see some results? I want my calves to be thinner too.please reply.thanks - (u already have my pic that i sent today)
katie,
There really isn't a substitute for hill sprints but you may be able to get the same results doing sprints on a normal flat surface
what if you cant find a hill what are other options ?
sarah ,
Doing hill sprints on a treadmill should be your last option.
I'd rather you do hill sprints on a steep hill and if you can't find a hill...
Some people get good results sprinting on flat surfaces
can this be done on the treadmill?? if so , what would be the speed, incline, and time?
Monica,
Hill sprints combined with the other leg exercises i have here will all help make your legs bigger and rounder and...
make sure you use moderate-to-heavy weights doing 4-to-7 sets doing about 5-to-12 reps
contact me again if you need more assitance in getting the sexier legs you want
Hey Adrian,
I know you said the hill sprints will make my legs, thighs and butt more tone but I want to make it bigger and rounder. Will these hill springs help with that. If not what can I do to achieve that and also I would like to work on widing my hips. Is this possible and if so Please advise me on how
Jackie,
To get rid of saddle bags and that anoying side fat that hangs over the sides of your pants... You basically need to lose weight (fat) from all over your body to reduce them by going to NowLoss.com but...
Here's 2 things that may help speed up the fat loss in your saddle bags and the side fat.
1. read how to get rid of love handles or side fat and...
2. Do 2 of the Exercises for firming up your Butt & Hips here
how do you get rid of saddle bags and that anoying side fat that hangs over the sides of your pants?
christina,
any fat loss plan should help you with that problem - go here for some fat loss plans: http://www.nowloss.com/easy-weig...-loss-
plans.htm and if you don't want to gain muscle - lay off weight training for a while and
If you just want to maintain your sexy muscles - do low-moderate weights with higher 12-15 reps
Hey i am have a problem i want to only lose my inner thigh fat without gaining any muscle
Ashley - have you tried the exercises here: http://www.nowloss.com/body-scul...tm#inner-
thighs
hey i have a problem with my inner thighs they just dont seem to ever get toned as well as my butt area i dunno what to do?
hill sprints should work just fine for you but... If you want to focus a lot more on the side of your butt - I would take up Tae-bo - The side kicks in tae-bo and really all the kicking in tae-bo will help target your side hips and inner thighs more
Hi Adrian,
I wanted to know how to develop the side of the butt more, will doing hill sprints make it look fuller? i'm already pretty in shape, and have been doing sprint workouts and hills for a while but the sides but i wanted to know if there is something else i should be doing. thanks!
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