← Go here to get curves ← How To Get a Bigger Butt & Curvy Hips ← get a bigger butt without using weights ← You're here

Do this workout to get a better looking butt without weights…

On Day 1 you'll Do Workout A, B or C

Workout A

Workout B

Workout C

  1. Do 10-to-15 reps of Single Leg Romanian Dead lifts or Single leg deadlifts on your left leg and then without resting…
  2. Do 10-to-15 reps of Step ups or Chair Squats also on your left leg and…
  3. After you've done both exercises on your LEFT leg… Start over and do both exercises again on your RIGHT leg and…
  4. Do this workout 2-to-4 times on each leg and…

You'll rest on days 2-thru-4 and…

On Day 5 you'll do this hill sprint workout…

  1. Warm-up for 5-to-10 minutes by jogging or fast-pace walking and then Do another 5-to-15 minutes of dynamic stretching and then…
  2. Do 5-to-7 50-to-100 yard hill sprints, Rest for 10-to-20 minutes and then do 5-to-7 more 50-to-100 yard hill sprints and…
  3. After you do each sprint, walk back down the hill and rest no longer than 3 minutes and to get bigger butt each time you do this hill sprint workout…
  4. Sprint faster and/or farther each time you do this workout and…
  5. You want to sprint so fast as if a dog or a serial killer was chasing you up that hill and also…
  6. The stepper the hill is = the better butt workout you'll get and…

If you don't have any hills…

You'll rest on days 6 & 7 &…

On Day 8 you start over from Day 1 &…

You keep repeating this 8 day butt workout cycle until you get the butt you want and after you do this cycle 2-to-8 times in a row you'll need to take 1-to-2 weeks off to allow your butt muscles to rest, recover and get bigger and…

This workout will make your butt look better so…

If you need more help Getting Curves To Look Good Naked then…

Leave me a comment here but Look at the FAQ on how to get curves first and if you don't believe I can make you Build Muscle Fast Enough To Look Good Naked…

Look at these people here and then Get your Free Workout DVD Adrian Bryant so you can look good naked.

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There are 16 comments
Elizabeth

Hi Adrian,
I would like to get a bigger butt also. I am busty (36D) but I have a smaller frame on my lower body. Im abou 27 inches around my waist. I hate that whn I wear jeans I look unporportional. Bigger on top because of my boobs and smaller on bottom. I weigh 120lbs and I am around 5'0"-5'1". I checked out the Jessica Biel butt plan on your page. But I want to be certain Im following the correct plan. I do not have access to a gym or hills. All i have are small weighted dumbbells. I hope you can help me as much as possible. Please tell me what workouts to do and how much protein and calories I should consume. Thanks again!

February 10, 2012

Adrian Bryant

The best thing you can do for now is to stick to the plan on this page and if after 2-to-4 weeks you are not satisfied with your results then you're going to have to find a way to get your own weights and/or join a gym

February 10, 2012

Kendra

I am military and currently deployed. Just curious to know if I cannot do hill sprints because of mortar and rocket attacks if it would work just the same if I inclined the treadmill to hill level and did it that way in the gym. I am naturally muscular but it is hidden by fat around my midsection, particularly my lower abdomen. You can see a little two pack now. I am naturally big breasted but my legs are nothing but muscle. My calves are solid and tight and my quads are just covered by a little bit of fat but when I was 20 pounds lighter, you could very well see the definition. I have a low thyroid and see that as an issue. I have at the most 4 months to redeploy and want to shock some people with my new look. I have a small waistline with a basic bodybuilder shape. At 5'2", 165lbs, 38DD, 31 waist and 41 hips, I have a ways to go. Thanks for any advice you can give.

February 04, 2012

Adrian Bryant

i suggest you do this plan here to lose weight and get the butt you want

February 05, 2012

Mantha

can i just do workout A for 6 weeks 3times a week and my butt will get bigger ?

February 01, 2012

Adrian Bryant

It may or may not depending on how your butt looks now combined with your fitness level but most likely...

All Workout A will do for you is help you get a rounder and more fimer butt and if you are not satisfied with how much bigger your butt is getting then you need to do one of the other plans here

February 02, 2012

Krys

Hi Adrian!

I wanted ask which workout would be better for someone like me. I'm pretty skinny and I just want a much bigger butt. I'm going to the gym with my sister (for motivation..she's trying to lose weight) but I don't know what to do at the gym. What butt workout would u suggest for someone skinny like me?

February 03, 2012

Christy

Do you have advice for someone overweight that is just starting to eat right and hasn't begun exercising yet? How should I start? Walking? Thank you :)

January 28, 2012

Jaaneman

Hi, i have just started this workout. And whenever i does hip thrusts, in the middle of exercise my inner thighs starts burning more than my butt. Is this normal or i am doing something wrong?

January 20, 2012

Adrian Bryant

It's just a normal process you go thru when doing something new

January 20, 2012

itssumaia@gmail.com

Will it still work if i don't have any meat in my body? or do i need to eat and gain some fat for it to go to my butt? First i eat and then workout? Thanks!

December 11, 2011

meredith

hi, just wanted to say thank you for the link i started the jlo butt workout and noticed a difference by the 3rd week. i took a break and now starting the work out again. thanks!

August 26, 2011

yesi

does your butt look muscly after the workouts like does it look natural or too muscly

September 14, 2011

Adrian Bryant

it'll probably look natural + not too muscly but as far as it looking very muscular depends mainly on how low your bodyfat % is

September 15, 2011



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