To get a sexy butt like Jessica Biel...
*Do 4 sets of 10-to-20 reps of JUST ONE of these FOUR exercises...
*Only do 4 sets of ONLY 8-to-12 reps if you'll be using extra weights with any of these 4 exercises And after you've done 1 of the 4 exercises above...
*Do 5-to-7 sets of 5-to-10 reps of ONE of the these 7 butt exercises...
- How to do Leg press for a bigger butt
- Elevated Lunges for making your flat butt bigger
- How to do squats for a bigger butt
- How to do walking lunges for hips, thighs & butt
- Dumbbell Squats at home for a bigger butt
- Doing Bulgarian squats to make your butt bigger & less flat
- Single Leg DeadLifts
*Don't use weights that are TOO LIGHT or TOO HEAVY - pick a weight that's so heavy you can only move it 5-to-10 times all by yourself with very little or no cheating or with very little help from a partner so...
If you can't lift a weight more than 4 times then it's TOO Heavy and... If you can lift a weight way more than 11 times then the weight is TOO Light.
If you don't understand...
Click here to see an example of the Jessica Biel Butt workout
To get a bigger butt like Jessica Biel...
- You only need to do this workout ONCE a week and if you think you can get a bigger butt faster doing this more than ONCE a week - Look at How many times a week can I workout the same muscle? and...
- Go here to see why you need to Keep a training log so you can make your butt get bigger every time you do this workout and...
- Use JUST THE DIET PLAN here to burn fat & gain muscle for a bigger butt
- Do this workout for 2-to-4 weeks and then take a week off and rest to allow your butt muscles to Rest, recover, grow, get stronger and get bigger and...
Here's other workouts you can do for a butt like Jessica Biel...
- Your at home 4 minute butt workout
- Workout plan to get a butt like Jennifer Lopez / J-Lo
- The Ultimate Leg, Butt, Hip, Thigh and Tummy Makeover
If you want to lose weight & get a bigger butt at the same time...
You should focus on losing weight first (Only if you are overweight) like with Jillian Michaels weight loss plan here and getting down to a weight you like before you focus on getting a butt to get the perfect hourglass figure like Jessica Biel and...
Look at these 3 articles here to understand why...
- How can I Lose Weight, Get a flat stomach and a bigger butt all at the same time?
- Will I lose my butt if I lose weight?
- How to make your (butt) muscles get bigger and bigger
Liz
NO but if you want to - you can make up your own butt workout plan - the plans here are just guides for people who dont know how to setup a butt workout plan
Adrian Bryant | 12.16.09 - 10:29 am
can i do the exercises to get butt like Jessica Biel and at the same time the exercises to make the "biggest butt" exercises like squats, squats with dumbbells, Bulgarian Squats, Lunges, and 1-leg dead lift? or only the 3 exercises?
Liz | 12.15.09 - 9:57 pm
Rhonda
After at least your 3-to-7th workout
Adrian | 12.10.09 - 5:25 pm
Hi Adrian,
I have a pancake for a butt. If I follow your outline for a Jessica Biel butt, how long before I see noticable results?
Btw, I love your website. It's awesome! It has really motivated me to lose the 10 pounds I've packed on. Thanks! 
Rhonda | 12.09.09 - 7:34 pm
Thanks so much for all the advice! You are awesome and I am seeing great results! God bless you
Candi | 12.04.09 - 3:12 pm
ash
I dont know about that and I doubt your face can really be FAT at your low weight and height?
Adrian Bryant | 12.02.09 - 1:20 pm
i just started this workout along with the four minute ab workout. i am 5"1' and 110 pounds. i don't necessarily want to lose weight/fat, but i do have a chubby face (always have) and i was wondering if these workouts would also make me lose fat all over and hopefully the fat around my face too?
ash | 12.01.09 - 9:24 pm
Bailey
early next week I will have new butt exercises that may be better for you but until then
Have you tried the butt bridges here?
Adrian Bryant | 12.02.09 - 1:19 pm
I have a knee injury, and because of this I am not suppose to do excercises that create a weight bearing strain on my knee. I do Taebo because the kicks allow my knee to be in extension. I have a flat butt and most butt excercises are lunge type which are an absolute No for me. Are there any excercises I can do other than the reverse hyperextensions?
Bailey | 12.01.09 - 3:17 pm
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
how to get curvy body like Beyoncé?
ive been trying to get a bigger butt and thick thighs for threee years now and i have only grown 3 inches in thosee three years....i walk up hill on a treadmill for about 20 minutes and do 2 sets of 25 squats i do 15 reps of the butt bridgre and i have seen no results i dont want 2 giv up but i dont know what to do anymore. it is now march and my goal is to have one before september for a new school year
the main problem is that you are not using heavy eough weights.
You need to pick a weight that'll only allow you to do 5-10 reps each set.
the 25 reps you do is too light and will only firm the but and not make it grow
Hi Adrian,
That link really helped to clarify things, thanks. My question now is, could I do exercises like donkey kicks and hydrants (prior to working butt to exhaust AND) another 1-2 times during the week just to tone and lift or will that interfere with the workout schedule meant to increase size? Or even worse, decrease size?
YES - you can do the donkey kicks or fire hydrants to pre-exhaust if you wish and also...
Doing them extra during the week won't speed things up and it may slow down progress if you don't give muscles time to rest and grow.
Remember...
Muscles are not built in the gym - they are built out of the gym while you eat right, rest and sleep after the gym.
If you have more questions - please ask them- I'm always here to help you
One more question!
I understand only working the butt out 1x/week to get it bigger, but is there any way to incorporate doing exercises more than once a week to lift and firm faster...without sacrificing size?
1. how much weight are you using? - you may not be using enough weight to activate your butt muscles
This was my first time doing this workout (after not working out consistently for a while) so I didn't use any weight...and it was hard!
2. are you pausing at the bottom for 2+ secs when doing squats?
Yes, I did it along with your video. But I struggled a little trying to make sure I didn't have my knee go past my toe so I felt a little crowded on the chairs.
3. are you pushing from your heels?
Yes.
4. for the hip thrust -initiate the movement from your hips/butt and not lower back
I thought I was but that movement made me feel it in my back anyway. Again, I was sore the next couple days in my quads, hamstrings, and a little bit in the back, but not the butt.
Oh, what do you think of "donkey kicks" and "fire hydrants" for the butt?
"donkey kicks" & "fire hydrants" are good to do only before your workout to pre-exhuast the but muscles but do very little for a "bigger butt" but they will make your butt firmer and...
with your oter answers - I think you're okay but to really activate your butt muscles - you sometimes need to use more weight to "wake up" your butt muscles because...
think of your butt as a backup power source that's really only used if it's really needed and not using weights sometimes does not call on your butt muscles to do any work
Will running 30 minutes every day (except the day doing the butt workout above) have an impact on my butt in a positive or negative way?
It may or may not depending on your on body's ability to recovery and grow muscle but NO...
I wouldnt run everyday if my goal was a bigger butt. -I would limit it to maybe 3-4 times a week
so will this jessica biel workout really get me bigger butt?
will this make my legs thinner?
i really dont want them to be thinner(:
Yes and no
Hi again, Adrian.
I started the Jessica Biel workout today. I did the Hip/Butt Thrust and Bulgarian Squats. During the Hip/Butt thrusts I felt it mostly in my quads and lower back, and very little in my butt, is that typical or am I doing something wrong?
During the Bulgarian Squats again I felt it mostly in my quads and hip flexors, not so much in the butt; again, is that normal?
Usually...
"not feeling" does not mean your butt is not getting worked but you should have some sort of feeling so...
1. how much weight are you using? - you may not be using enough weight to activate your butt muscles
2. are you pausing at the bottom for 2+ secs when doing squats?
3. are you pushing from your heels?
4. for the hip thrust -initiate the movement from your hips/butt and not lower back
Hi Adrian,
I'm 5'2" and 126 pounds, i really don't want to lose any weight, but would just like to tone, define and get a bigger butt, hips and thighs. Would the jessica biel workout help me to keep my weight, but define all the right bits?
Michaela
yes but expect to gain some (NOT A LOT) of muscle weight
I noticed another person wrote the following
"HI Adrian, I'm Happy!!!! I'm doing the J. Biel workout since 16 genuary 2010 and my very flat butt is really increasing, but only in the inferior part, that is now rounder and prominent. WHAT CAN I DO FOR GETTING THE SAME RESULTS IN THE SUPERIOR PART OF IT? Please, help me!!!!! Thank you for all your helps!!!!!!!! You are GREAT!!!!!
BACI FROM ITALY"
You gave them a link and said to do the butt only exercises. Which one works on the top of the butt? And how would you incorporate them with doing the Jessica Biel workout because you stress not to overdo it. So how and when do you add in these exercises so as to not overdo it?
#1 - all the exercises in part 1 of the biel workout work butt muscles only
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