Hill Sprints are The Best Butt, Hip & Thigh exercise...

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

*Warm-up first by doing 5 minutes of light jogging, running, or walking up & down the hill and then...
Do another 5-to-15 minutes of dynamic stretching to prevent any hamstring pulls or other injuries and after you've done that...

Here's the basic hill sprint workout you'll do to make your legs look better...

Do 5-to-7 50-to-100 yard hill sprints and After you do each sprint, walk back down the hill, and take a 2-to-3 minute break and after you've done your first 5-to-7 hill sprints...
Take a 10 minute break and then do another 5-to-7 50-to-100 yard hill sprints (just one more time) resting 2-to-3 minutes between each sprint and...

Here are some basic rules you want to follow to build better looking legs with hill sprints...

You want to hill sprint at least 500 yards (1500 feet) and no more than 1000 yards (3000 feet) in a single workout so in for example... You should do at least TEN 50 yard sprints or do no more than TEN 100 yard sprints and...
Beginners or first-timers may want to start off by only doing only FIVE 50 yard hill sprints (then resting for 10 minutes) and doing another FIVE 50 yard hill sprints and as you get used to hill sprints...

You can do more advanced hill sprint workouts like...

Do a 50 yard, 60 yard, 70 yard, 80 yard, and then a 90 yard hill sprints in that order resting 2-to-3 minutes between each sprint and then...
You'd rest 10 minutes after you do the 90 yard sprint and after your 10 minute break...
You'll then do a 90 yard, 80 yard, 70 yard, 60 yard, and 50 yard hill sprints in that order for a total of 750 yards in your advanced hill sprint workout and...

You can go adjust your hill sprint workout any way you like - Just remember to only do 500-to-1000 yards of total hill sprinting per workout and...
Only do your Hill sprint workouts once a week and only after 2-to-3 weeks you should try doing these hill sprint workouts twice a week and...
Make sure you sprint as fast as you can up the hills as if a large DOG or a person with a GUN were chasing you up that hill and...
The steeper the hill is = the better leg workout you'll get plus you'll work your butt more and...
You can also do regular sprints on a flat surface (if no hills are available) to get better looking legs but if you seriously want to get a bigger butt then you need to stick with hill sprints and...
Although hill sprints help burn fat - if you want to lose weight or burn fat faster using hills then I suggest you do this hill interval workout instead and...

Here's more stuff to get Better Looking Butt, Hips, & Thighs...

Put any questions or comments you have in the box here below & by the way... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

Ashley

to burn off the "muffin top" you need to lose fat with diet and exercise plan

Adrian Bryant | 08.03.09 - 10:14 pm

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

Ashley | 08.03.09 - 10:01 pm

Sandra

Just go here to get your J-Lo butt back

Adrian Bryant | 07.08.09 - 4:00 pm

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.

Sandra | 07.08.09 - 3:12 pm

Rose

Go here to take care of your lower body

Adrian Bryant | 07.06.09 - 3:11 pm

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

Rose | 07.06.09 - 1:26 pm

Jane

Go here for J-Lo butt

Adrian Bryant | 06.19.09 - 10:27 am

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

Jane | 06.18.09 - 8:31 pm

Mimi,

try squats for wider hips

Adrian Bryant | 06.16.09 - 7:26 pm

Thank you for answering me so fast and this website.
I wanted to know to best exercise to get a wider hip

Mimi | 06.16.09 - 1:10 pm

mimi

If no hills

do this workout for bigger butt

Adrian Bryant | 06.15.09 - 7:12 pm

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

mimi | 06.15.09 - 2:54 pm

mcfatty

Do the diet and not the workout at NowLoss.com/50 and...

Do this workout if you never exercised before

Adrian Bryant | 05.29.09 - 10:53 am

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

mcfatty | 05.28.09 - 6:32 pm

becka,

Look at the options here for wider hips

Adrian Bryant | 05.10.09 - 4:32 pm

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

becka | 05.09.09 - 10:03 pm

Ms. Kita,

No but you might get sore in your obliques after your first time sprinting

Adrian Bryant | 04.23.09 - 5:43 pm

hi i was wondering, does sprinting add bulk to the oblique muscles?
thankx in advance

dorsey007@yahoo.com

Ms. Kita | 04.22.09 - 8:12 pm

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

Adrian Bryant | 02.12.09 - 2:55 pm

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.

Victoria | 02.11.09 - 10:34 pm

Leave a Comment

There are 12 comments

Hello Adrian

I am a mother of two,, and want to get back to my pre baby body,, my stomach has a little "mushroom top" from the pregnancy,, and i need to tone up all the way around ,, i way 150 now, and would ideally love to weight , 125 130 , i would love to look good again exspecially in the summer, and feel good about myself,, how do you suggest i go about doing this,,
thanks
lisa

by lisa

February 18, 2010 - 09:16

Reply to lisa

this'll make you look good

contact me again if you have more questions

by Adrian Bryant

February 19, 2010 - 05:25

Hello Adrian

by lisa

February 17, 2010 - 05:20

Reply to lisa

this'll make you a sexy mother of two

by Adrian Bryant

February 17, 2010 - 08:34

Hi Adrian,

I am more or less at my ideal weight but I wish to get a bigger, rounder bottom. I've been doing the stair stepper and donkey kicks but I'm not sure if it is working. Is the stair stepper a good cardio option for making your butt bigger or will it make it go away?
thanks!

Monica

by monica

February 15, 2010 - 05:57

Reply to monica

see this for a bigger butt and stop doing donkey kicks and stepper for bigger butt

by Adrian Bryant

February 15, 2010 - 09:01

Can you do hill sprints on a treadmill? If so, what incline do you recommend?

by Miss Atlanta – Atlanta,GA

February 10, 2010 - 03:22

Reply to Miss Atlanta

do this workout if no hills

by Adrian Bryant

February 11, 2010 - 09:06

HI Adrian

I've had good results so far building my thighs and lower body in general since followig your exercise programs for 8 months now( Thanks so so much), however my body is maintaining the same size and shape now. I really want bigger curvier hips, I do Bulgarian lunges sets of 10 for 7 reps on each leg with a back pack of weights. I have increased the reps and sets gradually... I also do donkey kicks to begin with ankle weights and sometimes 20 squats, taking 2 protein shakes a day. How can I make my hips grow bigger and also my thighs again? Is there a better exercise I can do?(I don't have any hills unfortunately)

Thank you!

by Toya

January 22, 2010 - 03:48

Reply to Toya

Are you able to use heavier weigbhts or better yet

it may be time for you to do a different exercise

have you seen the new ones here

by Adrian Bryant

January 22, 2010 - 06:06

hey adrian , i reaally need your help, my upper body is great, but my thighs just dont look good, i've been told my butt is good, but i dont know. I dont really have love-handles, and yeah its really just my thighs, what do you think will help my thighs look good ? thanks .

by Jamie

January 19, 2010 - 12:16