How to do Hill sprints for better looking legs...

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

Adrian Bryant | 02.06.09 - 11:28 am

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.

stacyslo | 02.04.09 - 10:30 pm

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

Adrian Bryant | 01.29.09 - 8:46 pm

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?

brobat@gmail.com | 01.29.09 - 8:37 pm

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

Adrian Bryant | 01.29.09 - 7:18 pm

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 achieve the required goal.

KAMMY | 01.29.09 - 4:18 am

tweety,

It's best that you a href="http://www.nowloss.com/weight-loss-plan-to-lose-your-last-10-pounds.htm">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

Adrian Bryant | 01.28.09 - 8:14 am 

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 | 01.27.09 - 11:13 pm

tweety,

Before I can give you a plan - I need to know your weight & height

Adrian Bryant | 01.26.09 - 5:03 pm

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.

tweety | 01.26.09 - 12:17 am

mary,

Go here for a bigger butt

Adrian Bryant | 01.25.09 - 7:41 pm

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.

mary | 01.25.09 - 6:49 pm

Meri,

Don't do sprints on a treadmill.

It's better to do them on a regular hill or even a flat surface

Adrian Bryant | 01.14.09 - 10:26 am

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!!

Meri | 01.12.09 - 9:53 pm

Amy,

Watch this video to get rid of cellulite

Adrian Bryant | 01.09.09 - 11:21 pm

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!!

Amy | 01.07.09 - 7:22 pm

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

Adrian Bryant | 01.02.09 - 8:30 pm

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

jessica | 01.02.09 - 6:25 pm

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

Adrian Bryant | 11.30.08 - 12:27 pm

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

joyce | 11.30.08 - 6:33 am

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)

Adrian Bryant | 11.27.08 - 11:34 am

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.

aman | 11.26.08 - 4:40 am

Alease Create,

Try this calf & ankle workout

Adrian Bryant | 10.23.08 - 7:30 pm

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

Alease Create | 10.23.08 - 12:30 pm

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

Adrian Bryant | 10.22.08 - 4:03 pm

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!

dennyse | 10.22.08 - 2:15 pm

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

Adrian Bryant | 10.22.08 - 11:48 am

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!

hope | 10.21.08 - 5:03 pm

Val,

Do the Jennifer Lopez leg workout

Adrian Bryant | 10.19.08 - 10:52 am

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?

Val | 10.17.08 - 1:53 pm

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

Adrian Bryant | 10.05.08 - 1:04 pm

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.

imran | 10.05.08 - 5:46 am

FeFe,

Do this butt shaping plan here

Adrian Bryant | 09.20.08 - 9:03 am

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

fefe | 09.20.08 - 4:43 am

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

Adrian Bryant | 09.20.08 - 9:03 am

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?

Solgiet | 09.19.08 - 3:50 pm

alison,

See the thigh exercises here

Adrian Bryant | 09.16.08 - 4:14 pm

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??

alison | 09.13.08 - 11:08 am

leslie,

This workout plan will help you get bigger hips

Adrian Bryant | 09.10.08 - 12:49 pm

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

leslie | 09.09.08 - 1:04 am

Loni W,

here's other exercises you can do to get bigger, more defined, muscular legs at home

Adrian Bryant | 08.17.08 - 11:52 am

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!

Loni W | 08.16.08 - 12:00 pm

rimmy,

Try this plan here to add muscle (weight) in that area

Adrian Bryant | 08.07.08 - 7:50 pm

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.

rimmy | 08.07.08 - 11:31 am

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

Adrian Bryant | 07.27.08 - 6:27 pm

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!

Help  | 07.27.08 - 5:16 pm

elizabeth,

Do the Jennifer Lopez Butt workout or... Do the Jessica Biel butt workout if you don't have hills

Adrian Bryant | 07.24.08 - 9:51 pm

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.

elizabeth | 07.24.08 - 2:34 pm

Sowmya,

Do the Jessica Biel butt workout if you don't have hills - this is a better alternative than running stairs for butt exercise

Adrian bryant | 07.20.08 - 9:05 pm

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..

Sowmya | 07.19.08 - 11:02 pm

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.

Randi | 07.10.08 - 1:12 am

samantha d.,

YES - hill sprinting will help you get thicker 'sexier' looking thighs

Adrian bryant | 07.10.08 - 10:53 am

will this give me thicker legs?

samantha d. | 07.09.08 - 10:43 pm

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

Adrian bryant | 07.08.08 - 10:00 am

how can i get bigger fuller hips

mellisa |   07.08.08 - 3:40 am

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.

AAdrian bryant | 07.02.08 - 10:12 pm

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.

les |   07.02.08 - 3:17 am

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

Adrian bryant | 06.26.08 - 8:03 am

Can this exercise be done on a treadmill at an incline? I am trying to gain weight and muscle. Thanks...

batsheva |   06.25.08 - 1:49 am

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

Adrian Bryant | 06.20.08 - 5:15 pm

how can i get thicker thighs?

kayla |   06.19.08 - 7:20 pm

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, & Thighs here

Adrian Bryant | 05.21.08 - 5:05 pm

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)

TALA | 05.20.08 - 12:56 pm

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

Adrian Bryant | 05.16.08 - 9:56 pm

what if you cant find a hill what are other options ?

katie |   05.16.08 - 3:43 pm

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

adrian bryant | 05.08.08 - 3:10 pm

can this be done on the treadmill?? if so , what would be the speed, incline, and time?

sarah |   05.08.08 - 2:19 pm

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

Adrian Bryant | 04.18.08 - 7:57 pm

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

Monica | 04.18.08 - 11:23 am

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...

22. Do 2 of the Exercises for firming up your Butt & Hips here

Adrian bryant | 04.03.08 - 6:21 am

how do you get rid of saddle bags and that anoying side fat that hangs over the sides of your pants?

jackie | 04.02.08 - 12:46 pm

christina,

any fat loss plan should help you with that problem - go here for some fat loss plans: 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

Adrian Bryant | 01.28.08 - 8:48 pm

Hey i am have a problem i want to only lose my inner thigh fat without gaining any muscle

christina | 01.28.08 - 6:14 pm

Ashley - have you tried the inner thigh exercises here:

Adrian Bryant | 01.22.08 - 7:12 am

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?

Ashley | 01.22.08 - 2:39 am

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

Adrian Bryant | 01.16.08 - 9:50 am

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!

Michelle | 01.15.08 - 8:43 pm

jackie, doing the treadmill is fie but sprinting up a hill is much better
Adrian Bryant - the guy who made NowLoss.com

Thanks Adryan
I would also like to know, will increasing the incline on my treadmill at its highest which is 15% also help in toning my legs? Or what other benefits come from doing this?
Jackie

tammy,

the stepper the better just remeber...

to take it slow at first and as you progress to more intesne stuff like jogging, running and sprinting up hills...

Only do it about 2-3 times a week and with walking up hills...

you can do that 4-5 times a week
Adrian Bryant - the guy who made NowLoss.com

Hi Adrian,
I have a question.
I have a hill right in the back of my trailer. It is about 18FT. downward and about 25% down grade. Kinda steep but not to bad.I started walking up and down it for 10min. the first day and then 20min
on the 3rd day. Would this be to steep for my legs or do you think this would work on my inner thigh flab? Thanks!
Tammy