Leave any comments or questions in the form below &... I'll answer back ASAP
Kathy,
It seems clear to me you're already on the right track but I would still try to do at least 3 sets of 8-to-12 reps of this exercise and remember...
Adding butt size while doing any of these exercises is all about using progressively heavier weights so if you want to see an improvement in your butt size - you'll have to go up to 10 pound dumbbells and so on and...
You'll have to do more sets with less reps as you useheavier weight so for example...
it's okay to do 8-to-12 reps with a 5 pound dumbells but you want to work up to maybe 20-25 pound dummbells for only 3-to-5 reps so a good solid butt workout using the 2 chairs would look like this...
First set = 8-to-12 reps with light-to-moderate weight (5 pounds)
Next 2 sets = 5-to-10 reps (+10 pounds)
Next 2 sets = 3-to-5 reps (+15 pounds)
Please consult your doctor before doing anything to make sure this is okay for you
Hello Adrian
I have a heart condition that makes me get easily tired when I excersice and my doctor prohibit me to lift any heavy weight due to my condition. Two days ago I did a series of lunges, the two chair excersice in the sbove video, the elevated high step ups and the butt bridge and I'm extrememly sore. I dont excersice these mucles much so I guwess thats why im so sore. I'm 17, 5"7'' and weight 133 lbs. I used 5lbs dumbells since those are the only ones I have. I took a look at the beyonce work out and it says it's for beginners but i want to add size to my butt not only firm and tone it. I already have a nice butt I just want to add more size to it and lift it. Is it okay that I can't do 3 sets of 8-12 reps of the excersice above? I dont think i can sprint for so long without getting tired. Especially up a hill. What should I do? I want to work out and get the butt I want but not worsen my condition in the process.
It would be nice if you can put a gallery section of women who you have helped achieve a bigger butt. Or maybe a section where women can send pictures to you of the work you've helped them do
Thank you for taking your time to read this and help us ladies. 
August,
I would do the J-Lo butt plan to build a bigger butt quickly and if you can't sprint...
The jessica biel butt workout will also get you quicker results but...
I really think this plan may be just right for you also - this will help you lose the fat to make your waist look smaller and it'll also help build your butt some maybe not as much as the other 2 celeb workouts I suggested but... I do think this will get you startedon getting the overall look you're going for and then after you've done that...
You can focus on increasing your butt size more with the J-lo or jessica biel workout.
Contact me if you need more help
Kelsee,
Have you tried this perfect body plan for women?
Hi Adrian,
Right now, i have a square body i guess. I have no waist. I was wondering if you can help me get a body like any of the ones in the link? I would also like bigger hips.
http://thumbsnap.com/v/R6I9372i.jpg
hello,
I need help. I have no shape whatsoever. I am 5'7.5" and i weigh 140 pounds. I have very broad shoulders, no waist, and no hips (or very small ones). I also have a very flat butt. I look bad in a bikini, and I am always gettin laughed at because of my shape. I was just wondering if there are any exercises to help me get a smaller (a very small one) waist, bigger hips (to even out my shoulders), or just a bigger butt. I am in need of help, desperately!!! If there is any way to help my shape, how long do you think it will take for me to see results? Sorry if I am asking for too much
Thanks in advance
Yes - this butt exercise will help make your butt a more harder, bigger and lifted butt.
I have a nice butt already but it's soft and not hard or anything and I was wondering if this will help make it a more harder, bigger and lifted butt. I'm only 17 and I'm 5'7'' and I'm not over weight. What do you recommend? And how long do you think it'll take? Thank you so much
Btw your butt looks really nice. I hope this works for me too.
didit!,
NO, you're doing it right - the soreness is a sign you haven't worked those muscles in a while and Not getting sore is nothing to worry about and as long as you increase the weight and/or reps you do you will get a bigger & more muscular butt (if that's your goal)
when i did this the first time my butt was very sore the next day, i used 5 pounds dumbell, yesterday i did this again, and i used 8 pounds dumbells, however my butt isnt sore, does that mean i didnt do them right?
Kia,
NO
Go here for all my leg exercises and...
Start off your butt building workout by Doing 1-to-2 of the Exercises for firming up your Butt & Hips and then finish it off by doing...
1-to-2 of the Exercises for bigger & curvier Butt, Hip, & Thighs.
Hi I see that you have 3 or 4 different exercises for building a bigger more shapely butt. Do you recommend doing EVERY ONE of these (butt) exercises?
Leeann,
How many reps & sets did you do?
For size do many sets like 5-to-8 and moderate-to-heavy weight using low reps like 3-to-8
Are doing any other exercises?
How's your diet?
Get back to me so we can figure this out.
Jessi ,
What you're doing will not affect your butt building goals
I did the exercies today and not my butt hurts and it looks smaller.
What is going on? I don't want it to get smaller/flater, I want it to get larger and I'm in good shape.
Which exercise will make me get a cute bubble but because right now, there is no meat at th end of my bottom, it curves on the top but completely fat at the end. I think the j-lo would do but I don't have hills to do the sprints.
Also, I also work out everyday. would you recommend my exercise routine that consists of 25 minutes 5 days a week to hurt building my butt? This is what I do
5 minute cardio run,
10 minute weight training
5 minutes on abs
5 minutes cardio run.
basically, i'm doing the 5 factor diet. Will this effect getting the bigger butt?
Sarah,
You can probably gain enough muscle to reach your goals by eating .75-to-1.25 grams of protein per pound of bodyweight or 97-to-163 grams of protein a day
what is the recommended amount of daily protein intake for someone who is trying to bulid muscles? and im NOT talking about ganing major muscles like body builders, but a female who is 130 pounds, and wants to gain maybe 2 to 3 pounds?
hurting legs,
One trick you can try to help you feel it more in your butt is to do single leg Butt bridges before you do this exercise and is there anyway you can send me a video of how you're doing this exercise so I can see if you're doing it right?
The leg that's on the chair shouldn't hurt since that's the resting leg - DON'T use that leg to help push yourself up!
Another reason for not feeling in it your butt is becasue maybe you're not coming down far enough - the deeper you squat down and the more you push from your heels the more you'll feel it in your butt and...
stretch your calves before soing this exercise so you can come down farther without your heels coming off the floor
hey..
like India i find that when i am doing these..the leg that is on the chair starts to hurt alot and i dont feel the sorness in my but as much as i do in my legs..is that a sign that i'm doing it right>?
Sarah,
You can accomplish your goal through hill sprints (the stepper the hill - the better for your butt
Im 133 pounds and i want to be within 120-125 pounds. I want to gain at least couple inches on my butt by adding muscles, but is that possible to lose weight and gain muscles on my butt at the same time? should i wait till im thin to start the butt buliding excersises! plus do u think its possible to add 2-3 inches to my butt area , if i eat healthy and do these workouts??
Carol,
You simply need to do weighted squats and/or hill sprints to add size to your butt and...
Use moderate-to-heavy weights to get butt size
150 bodyweight squats will generally only tone you up
Hey i want to make my behind look better. I do no 150 squats a day. I've done this for 2 weeks and I've seen no results. I'm only having 3 meels a day and i'm also doing 40 sit ups a day for 2 weeks. Please give me an advise.
India,
It's lots of other butt exercises here but...
Is the pain you feel in your thighs soreness? if so - you just need to rest your legs a little more
its me again! I tried to do the chair exercise and i can't complete the reps because its way too painful for my thighs... ever since i first did them i can't do them anymore... i know that this excerise will give me the results i want quicker, but is there other excerise i can do that will make my butt bigger quickly.
Jess ,
To get the effect you want - you need to burn fat by going to NowLoss.com while doing these butt exercises here
I want a bigger butt but have a nice curve to show that i have a waste.What workout can give me a bigger butt but a nice curved butt in all directions (showing that I have hips) then a smaller abs but getting bigger to my butt.
Monica,
Don't work your butt everyday because you won't give it time to rest and grow - remember...
Your muscles get firmer and stronger outside of the gym NOT IN THE GYM
Whey protein (and protein in general) will help your muscles recover faster giving you faster and longer lasting results and it'll help you maintain the butt muscles you have.
Best to drink whey after a workout
You only gain weight from eating TOO much and exercising too less but...
Protein will help you gain muscle weight which looks better than fat - gaining 5 pounds of muscle makes you look 5-to-10 pounds slimmer
India,
You're not doing anything wrong - you may have to use heavier weights (10-to-20 pounds) and...
Do the pillow exercise or the butt bridge for 2 sets before doing this 2 chair exercise to help you feel it moore in your butt
HI adrian it's India Again. So my second time trying the 2 chair exercise and i'm feeling it more in my thighs than my butt. I made sure my feet didn't raise from the ground and i pushed myself up from my heels.. am i doing something wrong?
Adrian,
Why can't I work out 5x a week on my butt? It seems like it will get bigger and rounder faster if I work it more or is this just not healthy?? Also if I drink this Whey protein shake I got will this help out in anyway or will it hurt my results?? and when should I drink it before or after a workout?? Will it make me gain weight because I don't want to. let me know. P.S Thanks for all of your help. This websit is the best and IT IS FREE. You go BOY!!!
India,
Wait at least 2-to-3 days between butt workouts but...
You can do the butt pillow exercise with a dumbbell if you wish on rest days
Losing 5-to-9 pounds of FAT won't intefere with your butt building and contact me if you need more help
Hi Adrian,
I'm so glad I discovered this site. I am trying to make my butt bigger in 2 months. My question for you is Yesterday I started to do the excerise for your butt with the two chairs and today my butt is sooo sore and are my thighs. I did 4 reps of ten with a 5lb weight, is that good if i want to get my butt bigger? Also you said that you should do this twice a week, so i shouldn't do any other butt building excerising in between those days? I was thinking that if i did donkey kicks in between i could gain more result, and another thing I want to lose 5-9 lbs will that interfer with my butt building?? I am about 5 6 and weight about 130 ish . Thank you for alll your help.
Michelle,
Yes, if you use anything "but" light weights - you'll be okay and stay within the 5-to-10 rep range
hi..i'm just wonder will this acually work if i do this exerise 2 times a week?
will my butt get bigger and rounder?
thanks for all the tips and videos really helpful.
Carla,
The running is probably causing you to lose total body fat including the fat from your butt area which is probably the reason why it's getting smaller and that's a GOOD THING if you're butt is getting smaller because of fat loss and...
To maintain and continue to build a bigger butt with this exercise - Use moderate-to-heavy weights for 4-to-6 sets of anywhere from 5-to-12 reps or better yet...
Do 1 set of 12 reps
Do 3 sets of 5-to-8 reps
Do 1-t0-2 sets of 8-12 reps
Do this 1-to-2 times a week (if done twice a week take 3-to-4 days off between workouts)
I already have a big butt but I love running. It seems that ever since I signed up for the gym and started running a lot on the tredmil my butt has been getting a little smaller and tighter. This exercise helps but how can I keep it big and still run?
Tyra,
It seems to me that buffie's butt is not a big & muscular one but a big and fatty one and...
I can only help you get a big and muscular one
Jenny,
You should see postive results after your 3rd-to-5th workout if you keep progresivly using heavier weights to increase the size of your butt
if i do these butt workouts to increase the size of it. how long till i see'll good results?
my email is :blackbrokenwingz@yahoo.com
how do i get the buffy the body butt? is that possible? my butt is big but i want buffy butt
Kim,
The J-lo butt plan should be all you need and the sprint workout in the J-lo plan will help you burn fat off all over your body (especially your butt area)
I cant figure out which exercise plan is best for me. I'm leaning towards the J-Lo plan and possibly adding a few exercises from the other plans but I'm not sure which approach will be best. My butt is flat but it has fat (flabby) and my goal is to make it bigger and rounder. What do you suggest?
Adrian,
Your exercises really come in handy at work as well as at home.
Regarding your video "How To Make Your Butt Bigger And Less Flat,"
I just tried this exercise the other day outside during my break at work. I didn't have chairs so I simply propped my leg on a big pile of snow and it worked perfectly. This was the same as using the hands-free method you demonstrated toward the end of the video. I could feel it working my muscle on just the 2nd rep!
I've also done the dust rag chest exercise at work. I figured, while I'm wasting 10 hours at a loathsome job, why not use that time to my advantage and get in some physical fitness.
Thank you again, Adrian, for these simple-to-do, home (or work) exercises.
Paris, I will try to install a better video within 2-to-3 days
the how to make your butt bigger using a pillow video will not work on two computers. (the one using the chaair does) could you reinstall it? where is the pillow postioned? how high should i raise my legs. do you have photos that you could post of the exercise.
Lindsey,
For a bigger butt - you need to do 4-to-8 sets of 3-to-8 reps using moderate-to-heavier weights to make your butt or any muscle grow and you only need to workout your butt 1-to-2 times a week when trying to increase your butt size.
Try these butt plans here:
http://www.nowloss.com/exercises...iel-
simpson.htm
http://www.nowloss.com/workout-p...nifer-
lopez.htm
Sorry. My e-mail address is: lins_girl22@yahoo.com
-Lindsey
I need a booty! haha. I like your excersize and your advise. I'm excited to start! I do have a question, though. I've read this a few different places, but I'm not sure if it's true. I read that in order to get results faster and build a bigger butt, I should "burn out" those muscles. Such as, for the first few days, only do the excersize once a day, then bump it up to twice a day - once in the morning and once at night. I thought muscles needed time to repair and heal for the muscle to grow. So, which way is better? Burning it out, or doing it every other day? I really appreciate your help!
-Lindsey
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