Workout plan to get a butt like Jessica Biel...
Every Monday - Do these 3 exercises
-
Do At-home Reverse Hyperextensions or
Gym Reverse Hyperextensions
- Do 1-to-2 sets of 12-to-15 reps of...
- Use no weight or light ankle weights or hold a light dumbbell between your legs and...
- Make sure you squeeze your butt muscles for 2-to-3 seconds at the top of each rep, rest for 60 seconds between sets and...
- After you've done this exercise - go on to the next exercise without resting.
-
Do 4-to-7 sets of 5 reps Elevated Lunges
- Use moderate-to-heavy weights and Rest 3-to-4 minutes between sets and then...
- Do 2-to-3 sets of 8 reps of Single Leg DeadLifts or
Walking Lunges
- Use moderate and not so heavy weights and Rest 2-to-3 minutes between sets and...
This is How to eat to get a bigger butt like Jessica Biel...
Type in your weight and then Click on the "Tell me how to get a butt like Jessica Biel" button in the colored box below...
If you're not satisfied with your butt results after 5 weeks...
Make sure you're using heavier weights, doing more reps (but do no more than 10 reps per set) and/or sets (but do no more than 10 sets per exercise) each time you workout so for example...
If you did 7 sets of Elevated Lunges for 5 reps using 20 lb. dumbbells then the next time you workout...
- You want to do 7 sets of Elevated Lunges for 5 reps using 25+ lb. dumbbells or...
- You want to do 7 sets of Elevated Lunges for 6 reps using 20 lb. dumbbells or...
- You want to do 8 sets of Elevated Lunges for 5 reps using 20 lb. dumbbells or...
- You can do 8 sets of Elevated Lunges for 6 reps using using 25+ lb. dumbbells and...
If you do the same workout over & over with the same amount of weights, reps and/or sets... You'll keep getting the same results over & over and...
If you're having a hard time increasing the weights, reps and/or sets from workout-to-workout then... That just means you need to give your butt muscles more time to rest so they can grow & get stronger so by the next time you workout...
You can increase the weights, reps and/or sets to keep progressively building a bigger butt and...
Can you lose weight & get a butt like Jessica Biel at the same time?
See "How can I Lose Weight, Get a flat stomach and a bigger butt all at the same time?" for your answer but truthfully...If you're overweight and want to get a butt & body like Jessica Biel who is 5'7" and weighs between 115-to-130 lbs. then...
You should focus on losing weight first like with Jillian Michaels weight loss plan here and getting down to a weight you like before you focus on getting a butt like Jessica Biel.
Responses to "get a butt like Jessica Biel "
ria
1-2x a week at most and if you feel like you can do the same workout everyday then truthfully...
you are not working out intense enough to make reuslts happen
Adrian Bryant | 08.29.09 - 6:48 pm
I started doing the vida guera butt workout, but I realized you said only do it on Mondays? Can I do this more often? I usually do weights every other day. I don't feel like I am doing anything with working out once a week.
Thanks,
ria
ria | 08.29.09 - 3:00 pm
Trimalicious
You can get a better looking butt with what you have but to get a bigger butt you are going to eventually need heavier weights
Adrian Bryant | 07.12.09 - 12:54 pm
HI i have 2-5 lbs weights a treadmill can i use these to get a bigger butt
Trimalicious | 07.11.09 - 11:35 pm
pris
How long are your runs?
You may want to limit them to 20-30 mintues to give your butt muscles a chance to recover and grow
Adrian Bryant | 06.26.09 - 8:32 pm
I've been following a weight loss/toning plan & I've doing cardio [running] 3-4 times a week with follow-up workouts for 2 weeks now ..
and I would like to know if this type of cardio would affect my butt growth?
& if it does, then what types of cardio would you recommend for me to do instead?
Thanks in advance! 
pris | 06.26.09 - 2:01 pm
Slim
Doing the jessica biel workout here will help
Adrian Bryant | 06.15.09 - 9:48 pm
Hi I am 5'8" and 115 lbs. I am very thin and would like to get bigger hips and butt, and also would like to have nicer legs. My legs already have a nice shape but are way to thin. Any suggestions??
Slim | 06.15.09 - 9:39 pm
toya
You really need to use weights or some kind of resistance
You really shouldn't go over 12 reps
Have you thought about using milk jugs filled with rocks and/or sand for weights?
Adrian Bryant | 06.07.09 - 10:49 pm
Hi Adrian,
I'm doing this workout two weeks now. The first time I did it, I really felt it in my butt the next day. But now I don't feel anything and especially not with the elevated lunges. I don't know If I am doing something wrong, but i followed the instructions exactly. I want to get bigger legs and butt. I am really skinny so I try to eat a lot. I am eating five times a day, over 200 kcal per meal. And Iam using a supplement to gain weight.. Its working a little but my problem is that I lose weight very fast. Do you have more advices how to get bigger thighs, hips and butt faster??
Also an other questions... I don't have weights so iam increasing the reps every workout. For example I started with the elvated lunges with 5 sets of 5 reps and iam increasing it with 10 reps every workout. No I am doing 5 sets of 35 reps. Is that already too much?? or should I increase it with more reps? and also I rest the third week... But do I have to start all over again the fourth week or start where i left it??
Thank you so much for this site and Sorry to bother u with all my questions.
toya | 06.07.09 - 4:45 pm
Nae
A good place for you to start is the perfect body workout
Adrian Bryant | 06.06.09 - 6:03 pm
Hey Adrian,
I'm 16 years old, 5'7, and weigh 150 lbs. I tend to eat pretty healthy and the most exercise I get is when I'm dancing in the mirror or at a party.
I was wondering which plan would be the best in order for me to:
--tone my legs/thighs (when I walk my thighs jiggle like jello and that's not cute in shorts)
--increase the size of my butt as much as possible (I'd like it as big and round as it can get. lol)
--Gain hips (any thing that looks remotely like hips are just my thighs)
I'd like to obtain an hourglass figure. Or at least a Coke bottle seeing as I'm small up top.
Every female in my family has achieved this goal EXCEPT me.
I have a nice shape, I'd just like to make it more visible.
You can't really tell I'm built like anything when I'm in clothes. (which is the only way people see me)
I just want to not just look, but BE thicker than a snicker!
And soon since it's already Summer.
Is this possible?
naymonique@hotmail.com
Nae | 06.06.09 - 2:11 am
Desperateskinnygirl
Do not do this workout everyday.
Do 1-to-2x a week at most and if you do it 2x a week make sure you take 2 days off before the next workout so Mon and thurs will work for example and more importantly...
Make sure you increase the weight and/or reps each workout you do
Adrian Bryant | 05.26.09 - 10:09 pm
Hey Adrian,
I have a really flat butt and I want a big butt, the bigger the better. I read all the information on your site. I don't have any hills so I guess you recommend the Jessica Biel workout. Can I do the workout everday? Cause I would to get a really big jlo butt in very short time. Please Help me!!
Thank you very much.
Desperateskinnygirl | 05.26.09 - 5:34 pm
