See how to get a bigger butt like J- Lo (Jennifer Lopez)

Milana,

The Higher the hill and the faster you sprint = a better butt workout!

I just wouldn't pick a hill that's so steep that you're forced to walk or slow jog

Adrian Bryant | 02.05.09 - 5:11 pm

LuLu,

At the most - you should only do this workout twice a week and that's really only if you have a high fitness level and/or you're used to the workout and...

Don't think more is better - doing more will only slow down results especailly if you're going for a bigger butt and maybe...

After doing this workout for a while - then you can do this workout on Mon. & Thurs. and...

Don't think QUANITY - THINK about having QUALITY workouts where you only need to workout once a week

Adrian Bryant | 02.05.09 - 5:09 pm

Louise,

Indoor cycling won't help for bigger butt so...

Do this butt workout if you have no hills

Adrian Bryant | 02.03.09 - 7:11 pm

hi!

I really love this site,cred to you!

I dont have hill,I was wondering if
indoor bicyckling will do with high
resistens insted of hills?

if so...how many minutes will 1 set of bicyckling be?

best regard

Louise | 02.03.09 - 4:18 pm

sb,

Do this butt workout if you have no hills

Adrian Bryant | 02.01.09 - 3:59 pm

Janel,

Yes - regular sprinting is OK but not as good as hill sprints for butt and...

NO - your muscle will never turn to fat and vice versa - fat can't turn into muscle

Adrian Bryant | 01.29.09 - 5:08 pm

Hi,
2 quick questions

I heard sprinting in general is good for building/toning the butt. So if you cant do it uphill (b/c there are no hills), is sprinting on regular surface ok?

Also, if you do the exercises and build up your butt to the size you want, will it turn into fat if you stop the routine. Basically, will it shrink in size or be the same zize, just fat instead of muscle? Thank You

Janel | 01.28.09 - 11:00 pm

rena,

Diet & exercise is what you need to get rid of butt fat or any fat on your body

Adrian Bryant | 01.27.09 - 6:43 pm

sb,

The main thing to change your appearaance would be to simply lose weight to lose your muffin top - see NowLoss.com

Adrian Bryant | 01.25.09 - 12:47 pm

krystel_gotti,

If you can't do squats do...

Go back and look at week 2 of the J-Lo workout and read the section called "If you can't do squats" and...

To gain muscle in just the butt area - just simply do the J-Lo workout but...

There is no guarantee you WILL NOT put on tummy fat but at the very worst which probably won't happen is that you may gain a little bit of fat and even if you do...

You can quickly burn it off with this plan here and still maintain your butt

Adrian Bryant | 01.24.09 - 5:07 pm

vanessa,

Do this emergency weight loss plan here and...

Look at "Will I lose my butt if I lose weight?"

Adrian Bryant | 01.23.09 - 10:20 am

Shynette,

Warmup 1st and then jump right into your hill sprint workout

Adrian Bryant | 01.18.09 - 4:19 pm

MM,

Don't use ankle weights and will not help at all! and yes...

This workout helps the sides of your butt as well

Adrian Bryant | 01.16.09 - 11:18 am

jaded,

Yes - these exercises will make your butt bigger

Adrian Bryant | 01.14.09 - 10:56 am

Angel,

Go here to gain weight

Adrian Bryant | 01.12.09 - 7:27 pm

gen.,

Just do the J-Lo butt workout

Adrian Bryant | 01.11.09 - 10:35 am

FOr Too2cute, CHERRYRUSHING, JennTheFabulous and star13206...

Sorry it took me so long to answer but I was redoing the butt workouts so all your questions could be answered so if you haven't already...

Go here and look at the updated J-Lo workout for all your answers

Adrian Bryant | 01.09.09 - 8:39 pm

kaykay,

Do weight training first - go here and look at fast weight loss tip #14 to see why

Focus on losing weight first but look at this to see how to a firmer butt as you lose weight

Adrian Bryant | 01.09.09 - 9:06 pm

karla,

See How can i lose weight and get a bigger butt

Adrian Bryant | 01.09.09 - 8:53 pm

Hi Adrian!

i love your site.just in time for my new year resolution!

okay so heres my situation:

im 5'1 and about 160lbs. i know i am overweight and i started going to the gym today.basically ALL my fat is in my stomach area.which means i have no booty at all!!!
basically my butt looks like this

http://tinypic.com/view.php?pic=...pic=24y5p9c& s=5

but i want it to look like this

http://tinypic.com/view.php? pic=...=kim+kardashian

is dat possible?? if so wat are the best exercises for me?

and...

im also working on loosing weight.im starting to do about 30-45 min of cardio a day? is dat okay?? can i lose weight and get a butt at the same time? if so please advise as to how ii can achieve this. i really dont wanna wait to lose weight AND THENN work on a booty =[ also can it be possible to have that booty like that by summer time? take in consideration i have no hills to do the first part of the jlo workout!

please please help.sumone told me im just dreaming to have a booty like kim kardashians..is dat true??

sorry for so many questions!

thanks =]

hope to hear back!

karla | 01.06.09 - 12:50 am

sarah,

Yes - you'll build some butt muscle doing the elliptical but don't expect get a J-Lo like butt doing the elliptical

Adrian Bryant | 01.09.09 - 8:48 pm

sarah

You really can't build a bigger butt on the elliptical machine.

You can put the incline up on the elliptical machine to firm and tone your butt to give it a rounder shape

Adrian Bryant | 01.02.09 - 4:21 pm

Jay,

You can sculpt and tone (gain muscle) as you gain weight

Adrian Bryant | 12.27.08 - 8:28 pm

blanca,

The exercises in the J-Lo workout will make your butt bigger in 2 weeks but it won't make your butt "REAL BIG" in 2 weeks

Adrian Bryant | 12.20.08 - 5:31 pm

Jada,

You'd be much better off focusing on getting down to 130 pounds before you start thinking about getting a bigger butt - but what you can do is...

Do butt exercises 2-to-3 times a week using moderate weights that are not TOO light and not TOO heavy and pick about 1 or 2 butt exercises and do 3-to-4 sets of 8 reps 2-to-3 times a week and...

as you lose weight - you'll at least build a better looking butt by firming it up and you may also see an increase in butt size and to lose weight...

Do one of the weight loss plans here

Adrian Bryant | 12.11.08 - 5:12 pm

Delilah D,

You can do butt exercises like these here to maintain butt muscle size as you lose weight but...

If you have lots of fat stored in your butt and hip area then yes... you will lose your butt (fat) as you burn fat with your weight loss plan so here's the deal...

If most of your butt size is FAT then it will go away as you lose weight but on the other hand...

You can maintain a little bit of what you have with butt exercises and then after you lose weight - you can re-focus on making your butt MUSCLES bigger and sexier with weights

Adrian Bryant | 12.06.08 - 4:35 pm

Sara,

If you're walking for 3 hours then it's probably at a low intensity and since your body is used to walking - I can't see walking hurting your goals of getting a bigger butt - BUT...

You may want to limit your walks to only 3-to-4 times a week

Adrian Bryant | 12.01.08 - 3:37 pm

jozie,

The j-lo workout is the something you can do for bigger butt and this diet here will help you put on muscle weight

Adrian Bryant | 11.27.08 - 12:01 pm

kikki,

In your case - it'll be better to focus on losing 50 pounds first

Adrian Bryant | 11.27.08 - 12:02 pm

hi adrain i love your site
i wanted to know if i can do up hill running on a treadmill to get a butt like jlo and also how to get that coka cola bottle shape
i am trying to lose 50lbs right now
thank you

kikki | 11.27.08 - 1:39 am

sibel,

You can expect you hips to widen up a bit as you increase your butt size because many of the "butt bigger" exercises work both the maximus (butt) and minimus(hips) muscles

Adrian Bryant | 11.27.08 - 12:00 pm

Jay,

You're on the right track but just do the tae-bo workout 2-to-3 times a week while doing the Mon & thur. J-Lo workout and...

You can still do circuit training but try to limit it to upper body and since you're not trying to lose weight...

Don't do stairmaster, treadmill or elliptical right now

Adrian Bryant | 11.25.08 - 7:47 pm

Hi!

I just started working out again yesterday and I am trying to come up with a way to do two things. Lose inches off my waist and get my booty I had back!

I was working out previously and I did WAY too much cardio and lost inches off my butt! *sad face*

So now my focus is on losing my stomach and building my butt back! Yesterday I did Boot Camp Taebo....and today I did some circuit training...15minutes treadmill with run/walk intervals....eliptical for 15 minutes...alternating the direction of my legs every 3 minutes...then I did the stairmaster for 10 minutes...

I have plans on going to the gym later to do a double hitter day to do squats, lunges, and ab work...I am on a mission...Please help

and also when If I did the Jlo butt workout...on Monday and Thursday.....what am I supposed to do the other days??? I want to make sure I do this right...in fact Im on my way to buy some CLA now...*smile*

Jay | 11.25.08 - 3:29 pm

Sweezy,

If you're trying to get a bigger butt - You'd be better off doing treadmill & stair running a total of 2-to-3 times a week (since you don't need to lose weight anyway) and...

Don't do butt exercises everyday IF YOU'RE going for a bigger butt and also...

I don't know what kind of machine you're using but if you're doing it 5 days a week then that tells me you're using light weights and you can't really get a bigger butt with light weights so...

Switch to doing exercises like squats, bulgarian squats, step ups & lunges to build up butt

Adrian Bryant | 11.25.08 - 11:58 am

ploqat,

What about a bookbag filled with weights or weight vest for heavier weights?

Adrian Bryant | 11.24.08 - 6:32 pm

ploqat,

YEs - Spinning helps but... if done everyday it'll prevent your butt muscles from getting bigger but if like the way your butt looks now - then spinning will at least help you maintain what you have and make it toned & rounder but It won't make your butt muscles any bigger (you need weights/ hill sprints for that)

Butt bridges should come first so your can pre-exhaust your butt muscles and then when doing the squats - you'll get a better butt workout

I've never met J-Lo - I just devised a workout to help you get a butt similar to J-Lo's

Adrian Bryant | 11.20.08 - 1:22 pm

hey there I'm back asking you some question that will help me with my concern, I've tried your advice and i find some changes on it, i noticed that my butt is getting rounder. Since it is not advisable to do the j lo workout on a daily basis, can i do the spinning as an alternative for making the butt bigger? I've tried attending spinning class and at first i find it too hard and difficult but attending 2nd time i find it very nice and according to my fitness instructor it will help a lot to make a round and toned butt, will spinning help to make the butt bigger look like j lo?

By the way, which one should go first, single leg butt bridge or Bulgarian squats using chairs? or either of the two?

i would like to know how did you know that j lo is doing this exercise, are you one of her professional fitness instructor? i was searching for the right butt exercise before and find nothing but since i was desperately need to learn how j lo do her butt workout, still hoping that i could find one teaching how to do it in proper way, then there i saw your website, thanks a lot for all your help and giving me good education on how to look good and feel good.

thanks a lot for your reply i really appreciate it.

ploqat

hello adrian... | 11.20.08 - 7:24 am

Sara,

It depends on how much walking you do but generally...

something low intensity like walking shouldn't do too much harm but like I said...

it really depends on HOW MUCH walking you do and how intense you do it

Adrian Bryant | 11.16.08 - 2:15 pm

Lisa,

As long as you're not doing anything crazy like 45-to-90+ minutes of cardio a day - you shouldn't have to worry about losing your butt and you can maintain or get a larger butt with the butt exercises here

Adrian Bryant | 11.16.08 - 2:12 pm

Tina,

You did nothing wrong but what obivously happen was this...

most of the 30 pounds you lost was probably stubborn lower body/butt fat and that's why your butt got smaller and to make it bigger - you just have to build a bigger muscular butt and since your body is used to running & sprinting...

Do this butt workout to get a bigger butt

Adrian Bryant | 11.16.08 - 2:10 pm

Alicia,

Doing the J-Lo workout is all you need to perk up your butt and make it bigger and just make sure the weights you use aren't TOO LIGHT and make sure they're heavy enough to make 5-to-8 reps a challange

Adrian Bryant | 11.13.08 - 11:38 am

Hey Adrian,
I love ur site.Im so glad I found it. I have started the Jlo workout two days ago and I feel good about it. Im 5'3 and weigh 118 pounds (im a petite Latina). I was wondering what weights I should use and how many sets I should do? I never really had the perky but just the width. I've also lost weight over the past 2 years. Is it possible to perk it up without making it any smaller??Thanks so much Adrian!!
Ur the best!

Alicia | 11.12.08 - 9:52 pm

Domonique,

In your case A simple weight loss plan will take inches off your waist and as you lose weight...

You will lose inches of FAT off your butt as well but you can offset that...

By doing butt exercises

Adrian Bryant | 11.13.08 - 11:37 am

Ninoshka,

Yes, it's possible but you may want to try love handle exerciss and other ab exercises to get the figure you want

Adrian Bryant | 11.13.08 - 11:34 am

faribah55,

Anytime you're talking about losing fat - diet & exercise (intervals) are more likely to remove unwanted fat

Adrian Bryant | 11.09.08 - 6:41 pm

Rachel,

You can lose your last 10-to-15 pounds with this plan here

Adrian Bryant | 11.09.08 - 6:39 pm

S,

For getting a bigger butt it's actually better to do it 1-to-2x a week using heavier weights but you can use other things for weights like....

*you can wear a bookbag filled with stuff for weight or...
*Use milkjugs filled with rocks,sand,water for weight and Like I told ploqat....

You want to do more sets (5-to-10 sets) using low reps (3-to-5) using a heavier weight but...

Start your workouts off with a simple butt toning exercise like butt bridges for higher reps and then do either deep squats or bulgarian squats for 5-to-10 sets of 3-to-5 reps with heavier weights and...

Only do this 1-to-2x a week and if heavy weights are not an option for you...

You may want to TRY and find a very steep hill or you could try 3 times a week with lighter weights like you said Everybody's different and you may get a bigger butt doing that but...

I really think you need to inc. heavy weights and/or steep hills to get your dream butt

Adrian Bryant | 11.04.08 - 12:12 pm

Jollyrancher_475,

Doing hill sprints will help you get a flatter stomach because it helps burn body fat but sprints do very little for back toning

Adrian Bryant | 11.03.08 - 11:41 am

ploqat,

To make your butt bigger with squats - the main changes you have to make are...

1. do 5-to-10 sets of only 3-to-5 reps using heavier weights so for you... maybe using a weight like 5+ pound plates on each side to keep you in the 3-to-5 rep range and when going heavy - it's a good idea sometimes to have a spotter or use a smith machine and...

2. only squat once a week and MAYBE after 5 weeks + a 1 week rest -then you might be able to squat 2x a week

Adrian Bryant | 11.03.08 - 11:40 am

hi adrian,

I go to gym regular from morning-afternoon until night, i usually attend the aerobics class whenever there is a class available. But i am wanting more to make my butt bigger like jlo. I am 5'2" height and weighing 61 kilos. with an average of 24 BMI. What should i do to make my butt bigger. I do squat with dumbbell, and also i put the 2.5 + 1.25 plates and do the squat. Will this helps? Is it advisable to do the squat daily? with 5 sets to 20 reps? as i noticed my butt is still not round, it is toned but i want it more bigger like jlo. Any tips for your input is highly appreciated.

shadowlight143@yahoo.com

thanks

ploqat | 11.02.08 - 2:44 am

Elle,

Focus on losing ten pounds first with this weight loss plan here and who knows...

You may build a better looking butt just by doing that weight loss plan

Adrian Bryant | 10.31.08 - 9:20 pm

Hi Adrian,

I want to build a butt like JLo, however I do not have access to hills and for the Jessica Biel workout I do not have room to do walking lunges. I was wondering if there is a way to combine JLo's Thursday workout with the rest of Jessica B's workout to achieve JLO butt results? I want to know the best way to combine them (do what on which days etc.)? Thanks for all of the information! I love your website.

I posted a message earlier and I meant to mention also that I had a baby 5 months ago. I am 5'4" and 134lbs. I would like to lose only ten more pounds or would not mind staying at this weight as long as everything is tight and toned. Like my belly for example and my thighs. How many times a week should I do your Fast Weightloss Workout #1 without it interfering with my butt-building workout?

Elle | 10.29.08 - 11:48 am

Andrea,

Go here to make your stomach look better and if you have steep hills then I definitely recommend you go for the J-Lo workout

Adrian Bryant | 10.29.08 - 10:28 am

S,

YEs - you can still get good results

the word "HEAVY" is going to be different for everyone so 5 pounds may be your "HEAVY" while for most other people 5 pounds is "LIGHT" but...

You should try to progress to 7, 10, 12 pounds and so on to keep getting a bigger butt or better yet - if you can't increase weight...

Hill sprints up a steep hill will increase your butt size just as well

Adrian Bryant | 10.24.08 - 1:16 pm

Kristy,

These 3 exercises isolate the butt without working your thighs too much...

1. Build a better shaped butt with a pillow


2. A simple butt toning exercise

3. single leg deadlift

The 3rd exercise is probably the only one that will add size to your butt since it's the only one where you can really increase the amount of resistance (or weight) you use

Adrian Bryant | 10.21.08 - 11:01 pm

JJP,

Try the Jessica Biel butt workout instead since it has no fat burning weight loss exercises like sprinting

Adrian Bryant | 10.21.08 - 10:57 pm

Hi Adrian,

I have a slim built body as well as a decent size buttocks for my figure. However, I would like to increase a little more of my butt size and at the same time maintain my weight and be overall fit. It is very hard for me to gain weight however when I do it is generally in my butt area which is not a bad thing but because I experience difficulty in gaining weight I fear doing any form of exercise.

Could you please recommend some exercise workouts I could try to build up my butt but not cause me to lose weight?

Thank you

JJP | 10.21.08 - 9:41 am

Christina,


Just do the J-Lo butt workout

Adrian Bryant | 10.19.08 - 5:54 pm

Hello Adrian,

I just found your website and it is so great!

I'm 5'4 weigh 115lbs and would like to know which exercises you recommend for me. My butt isn't flat (longer & flatter), but it doesn't "stick out" because I have big thighs as well. I would like to gain a BIGGER butt that sticks out like JLo

Thanks so much

Christina | 10.19.08 - 4:20 pm

t.mcc1,

Look at this to lose belly fat and just so you know...

If FAT is making up your curves then you'll lose those curves as you lose fat but don't worry...

You can keep or enhance those curves with body sculpting exercises

Adrian Bryant | 10.16.08 - 7:45 pm

Susy,

Instead of doing all those exercises at once - it'll be better if you cycle your exercises so you can always keep you body guessing to make your butt sexier so if you want to...

You can do the bulgarian squats one week (please see if doing them right) and then do lunges, squats, and etc. the next weeks and...

Don't worry about feeling sore - soreness is not always a good indicator that an exercise is effective or not and in your case it seems like YOU & YOUR body are used to doing various leg exercises so I doubt you'll ever experience any real soreness unless you lay off doing leg exercises for a long time or do a new leg exercise you never done before but...

For the bulgarian squats - to feel it more in your butt make sure...

1. you push from your heels
2. make sure you come down as deep as you can without your heels coming off the floor and...
3. pause for 3 seconds before standing back up

Contact me if more help is needed

Adrian Bryant | 10.16.08 - 7:42 pm

Thank you Adrian for all yours videos!!!!!!!! I am doing this one for a while but I feel no soreness or discomfort in butt the next days...iz this ok? I do these exercises jlo and also squats, lunges and others. Am I doing them wrong? If it duzn't hurt, does it mean it's not workin? thanks!

Oh Adrian I forgot to ask one more thingg: since I do many other exercises (lunges, side lunges, step ups, sumo squats and much more) along with these jlo ones, is it ok if I do only one set of 10-12 of each? Since I do many diferent types, I thought I shud limit the amount of sets, becoz I wouldn't want to burn too much fat and shrink my butt? thank you, you're the best!

Susy | 10.15.08 - 1:39 pm

curious,

My exercises help you build a bigger, rounder, sexier, muscular butt and the kind of butt you have in mind is a "fatty" type of butt and I have no idea or no exercises to help you gain fat in ONLY your butt area

Adrian Bryant | 10.14.08 - 10:29 pm

objection,

Try doing the thursday part of the J-Lo butt workout but with these changes...

Do 10 sets of 3-to-5 reps with heavier weight for bulgarian squats meaning you want to add a little more weight or reps to each set you do so for example...

If you're using 19 pounds now (Do you mean you're using 19 pounds total or TWO 19lb dumbells?) but anyway...

Your first set would be 5 reps with 19 pounds and then the next set would be 3-to-5 reps with 20+ pounds or let's say for example that you can't increase the weight - you can do 2 things...

1. If you just did 25 pounds for 3 reps but you think you can't do 30 pounds becasue it's too heavy - you'll then do another set with 25 pounds but you'll do 4-to-5 reps or...

2. You can try to do 30 pounds but if you can only do it once - you'll do 30 pounds for 1 rep followed by 20-to-25 pounds for 2-to-4 reps and one more thing...

Take a week off from butt training before you start this and stay in touch if you need more help

Adrian Bryant | 10.19.08 - 11:57 am

hey adrian

i do the bulgarian squats 5 sets of 8 reps with 19 Ib and work out in gym
I'm 5'7 and 143 pounds


hope u can help mee

objection | 10.19.08 - 6:26 am

objection,

Leg presses are okay but they're really not the goto exercise for building a bigger butt and...

Can you tell me or describe which exercises of mine or any others you were doing in your attempts to get a bigger butt + also tell me how many sets, reps, and the weight you were using and one more thing...

Tell me your weight & height as well

After I get this info - I'll be able to help you get a bigger butt by doing the right things so please get back with me so you can get that sexy butt you want

Adrian Bryant | 10.10.08 - 4:17 pm

heeyy adrian

the last 4 weeks i do ur exercises but i see no results i guess i do something wrong
and i also go to gym for buliding a bigger butt i do legpress with 170 ibs 5 sets of 10 reps but it doesn't work
what i do wrong?

objection | 10.10.08 - 1:31 pm

Shasa

the bulgarian squats and all the butt exercises here will enhance your curves and please remember to contact me if you have any problems getting the sexy curves you want.

Adrian Bryant | 10.08.08 - 7:07 pm

Miss Lazy,

Can you clarify by what you meant by working out everyday?

Were you working out your butt daily or were you doing different workouts daily and so I can help you better...

Tell me your height & weight and tell me how you were working out everyday

Adrian Bryant | 10.08.08 - 7:05 pm

lil booty,

Is there anyway you can send me a pic detailing what're talking about to NowLoss@gmail.com?

But whatever the problem is... I do think as your butt gets bigger it'll also get wider but I really don't know what you mean when you say wider when you also say your butt is getting bigger

Adrian Bryant | 10.08.08 - 7:02 pm

JoJo,

Your main problem is WORKING TOO HARD!!

Don't work the same muscle groups everyday and if you do - you'll never see results and as in your case - your muscles will get worn out and get smaller so in your case...

Take 2-to-3 weeks off from trying to get a bigger butt & then start over fresh by doing this twice a week J-Lo butt workout and if you have no hills Do the Jessica Biel workout for a bigger butt

Adrian Bryant | 10.06.08 - 9:21 pm

Is it normal for butt to look,

If you have a lot of fat/flab stored in your lower body then sometimes as you do these butt exercises + regular dieting & exercise...

You will lose fat from your lower body including fat around your hip & butt area making it appear smaller so what you now need to do is...

Make your butt MUSCLES bigger by doing this J-LO workout

THe Beyonce exercises are really just for people who want to maintain thier butt size without making it too much bigger

Adrian Bryant | 10.06.08 - 9:17 pm

Miss Lazy,

Do you mean you're working your butt muscles everyday or just working out in general?

If you're only doing concentrated butt workouts twice a week then that's fine and if you want to do other things during the week that isnt focus on building butt muscles then that's also fine but...

I would avoid LONG 60min instense workouts or limit those to twice a week as well but...

TRY not to work your butt muscles everyday.

I hope this helps but if you have other questions - please contact

Adrian Bryant | 09.30.08 - 12:41 pm

lilrae,

It'll actually take longer if you do it everyday because you'll never give your body time to rest and build a sexier body so it's best just to stick with the plan as it is

Adrian Bryant | 09.28.08 - 7:01 pm

girl that need a donk,

It all depends on if it's mostly FAT or MUSCLE that is giving you your curves so if it's fat then YES... you will lose some curves as you lose weight and NO...

You WILL NOT lose curves if you have mostly muscle down there and regardless of whether you have more fat or muscle...

You will get bigger butt muscles and...

it's okay to do hill sprints on tues but can you do the other workout on Friday instead to give your legs time to rest

Adrian Bryant | 09.23.08 - 7:45 pm

girl that need a donk,

It depends on where you thigh 'thickness' comes from...

If your thighs are 'thick' from fat then YES... your thigh size will go down as you lose fat but you will get sexier looking butt & thighs from the muscle but...

If your thighs are 'thick' from muscle then you will maintain your thigh size (or maybe increase thigh muscle) and your butt will get bigger & rounder

Adrian Bryant | 09.23.08 - 9:42 am

Dennyse

Doing hill intervals 3x a week shouldn't minimize your butt and will help maintain or improve your butt but the main thing for you is that...

At your height & weight it would be MUCH better if you focused on burning fat with diet & exercise (go here for weight loss programs) until you reached yur goal and then...

Come back to doing body shaping exercises to complete the new you

Adrian Bryant | 09.16.08 - 3:36 pm

Nolaw882k7,

LOOK at how to lose belly fat

Adrian Bryant | 09.12.08 - 3:16 pm

Miss Lazy,

It your butt got smaller after you gained butt muscle then you probably took way too many days off and/or changed your diet so I recommend to you and everyone else that...

After you got the butt size you want Continue doing some butt exercises once every 7-to-14 days to maintain what you have

Adrian Bryant | 09.08.08 - 11:41 am

Hey Adrian,

I love your site! I have an average booty and your sight has helped make it so much more plumper. But thing is when i go off for a little bit and get lazy I lose my butt... Why is that? Didnt you say its suppose to grow during resting? I also heard that sitting on my butt to much squishes it.. is that true?? please help me!

Miss Lazy | 09.07.08 - 6:51 pm

Frida,

You'd be better off doing the Jessica Biel Plan while On this diet to gain some muscle weight

Adrian Bryant | 09.04.08 - 10:10 am

Ready for a Body Make Over,

Have you looked at this perfect body plan here? and YES...

You may want to use this diet plan here to gain some muscle weight to help bring out curves

Adrian Bryant | 09.04.08 - 10:08 am

Hi! I have the HUGE problem of practically having no shape. I tend to carry my fat on those unwanted areas (arms and waist) and almost nothing where I’d like it to be (butt, hips, legs, and bust). Also, I'm small framed, but still flabby. I want to so much get a curvy body, if at all possible, because I'm tired of hiding under sweaters, behind big, bulky purses, and of quickly finding anywhere to sit so that my body won't be entirely seen. I'm ready for a change; I don’t want to continue living this way. I'm currently 24, 5'4", 116 lbs, and a vegetarian. Also, the following are my measurements: hips/butt 35", bust 34", and waist 28.5". I'd like to get a toned and curvy body that’s not at all bulky. Do you recommend I eat more calories and protein, while doing the J-Lo exercise?

I'd greatly appreciate any help!! Thank you!

Ready for a Body Make Over | 09.03.08 - 11:11 am

Noelia,

Don't do your gym workout and J-Lo butt workout at the same time but better yet...

stick to your gym butt routine for 4-to-6 weeks and then switch to the J-Lo butt routine afterwards to keep your body guessing so you'll continue to keep seeing butt & hip results

Adrian Bryant | 09.02.08 - 8:10 am

Hi!
I have a flat butt, I want to make it bigger (as big as possible). I used to do squats at home (it helped me but I eventually lost constancy), now I started going to the gym some weeks ago (3 or 4 times a week) and I'm using the machines to work out legs and butt (by lifting weights). I can notice it a bit more rounded and my legs a bit firmer. If I want to do this Jlo workout, will the exercise at the gym help me build it bigger faster?
If so, what gym machines would you recommend me to use to make my butt bigger? I want to use the right stuff, I don't want to lose what I have!
Also, is there a way to make my hips bigger? I'm thin, but I have some shape, except from my butt; I have nice hips (according to other people) but I'd like to look curvier.
Thanks! Your site is great!

Noelia | 09.01.08 - 11:43 am

Steffy,

Go here to lose belly fat and...

1. use hills instead of stairs and if you're scared the hill is not steep enough...

2. Do the jessica biel butt workout instead and if you don't have weights...

3. You can use a book bag filled with stuff for weight and/or use milk jugs filled with sand/water for weights

Adrian Bryant | 08.25.08 - 7:45 am

Heii adrian...
I love yur workout videos. The first one i found was the chair one and i would do 10 reps on each leg every night...but i just saw your whole entire page today. Well heres the thing.im 15 going on 16 in less than a month and im 5'3 i want to lose belly fat and 5 pounds...but i also want the jlo butt...i have a hill near my house, idk if itsz steep enought though..but i wanted to ask if itsz better to use stairs but instead of going one step at a time i go 2 steps or 3 steps at a time.

I dont have any dumbbells at home so it scares me that they might not werk becuz i dun have them.

so what im asking is what kind of plan can i do for the week so that i can lose the belly fat and the pounds plusz get the butt i want. I want a nice back (no lovehandles)and torso...that leads to the nice big butt ...i want to feel good about myself...sorry itsz so long just wanted to clear everything up. HELPPP skools gonna start and i wna look brandd neww...PLSZ and THANK YOU VERY VERY VERY MUCH YU ROCK=]

Steffy | 08.24.08 - 4:23 am

Nik,

You take a 2-to-3 min break between each sprint and...

If you want to do the jessica beil workout - just do it on a week where you don't do the J-lo workout or any hill sprints to mix things up and shock your body into faster results

Adrian Bryant | 08.22.08 - 8:16 am

heyy
when doing the hill sprint u say do 4-8reps can u rest in between cause its really hard doing it stright
another question
can i do the jessica beil workout on monday and thurs but before that i run or walk or run up a hill sprint for 20 min
thank you so muchh

nik | 08.21.08 - 9:20 pm

Lilly,

Stair running does help but sprints are much better because your butt muscles have to work a lot more to get you up a steep hill and your butt muscles don't work as much in stair running because the stairs themselves are not steep enough to really "activate" your butt muscles

Adrian Bryant | 08.17.08 - 11:21 am

Jellissa,

YES - you can do the jessica biel workout on mondays and the the thursday JLo workout on thursdays and neither workout is better and the best one for YOU is the one that best fits your lifestyle and schedule but...

Since the J-Lo workout has sprints it will help burn more overall body fat as well

Adrian Bryant | 08.17.08 - 11:19 am

Gy,

The J-Lo workout on this page here you're looking at will help you get the figure you want

Adrian Bryant | 08.17.08 - 11:17 am

sdrodrigues,

Do this butt workout instead to get a bigger butt without losing too much fat from your butt

Adrian Bryant | 08.17.08 - 11:14 am

hi there, i had quite a large "Fatty" butt but i started modelling so i wanted to tone and lose belly now i have my butt doesnt feel like its mine its shrunk!! Its hurting my modelling as im an urban model (vixen) so i need my BIG BUTT! what can i do to restore me to my former glory? and if i do these excercizes will i lose the fat that i still have my waist is 30in my hips 42 mostly butt, and also when i build on it with these excercizes wil the muscles grow under the fat that i have and just make my butt look bigger? (so i can keep the nice shape i have now)or will i just end up looking like a body builder?

Sorry my msg is so long i would just like u to fully understand, to see a picture of how i look please visit this link it will come up straight away.www.myspace.com/babydasilva

Thanks alot and p.s ilove your site

sdrodrigues | 08.16.08 - 12:53 pm

love2bmom,

You don't necessarily have to "feel" anything in your butt to actually get results but for the Monday hill workout...

Usually... the steeper the hill the more you'll feel it in your butt and the higher your fitness level is... the steeper the hill will have to be before you feel it in your butt and like I said - sometimes you may not "feel anything" and still get results and For the thursday workout...

Make sure you Do the butt bridges before the chair squats or you can do 2 sets of butt bridges & reverse hyperextensions before the chair squats to pre-exhaust your butt so you'll "feel it" more and when doing the chair squats or bulgarian squats...

Make sure you push mostly from your heels, come down as deep as you can and pause for 2-to-3 seconds before coming back up to help you "feel it" more in your butt

Adrian Bryant | 08.17.08 - 11:10 am

Sunberry,

As far as your butt & legs go... Just pick either the J-Lo or Jessica Biel butt workout and do it Mon & thur for a couple of weeks and then if you want to... switch to the other butt workout after a couple of weeks and YES...

You can do ab workouts tues & friday and You can do upper body stuff Wed. & sat. and for fat loss cardio...

Just do 20-to-45 minutes of intense intervals 4 times a week

Adrian Bryant | 08.12.08 - 8:22 pm

Jessica,

You can do short 20-to-45 minute intense cardio sessions 3-to-4 times a week without worrying about losing your butt and...

It's when you do 45+ minutes of low intensity cardio EVERYDAY where you may lose some of your butt "muscle" but really...

The only time when you'll lose a significant amount of your butt size is if you have some BODY FAT on your butt area and then you do some cardio (or fat loss diet) and you'll end up burning butt fat making your butt look smaller and...

Since your butt has gotten bigger thru exercise (and not overeating & getting fat) - You should be able to maintain your butt size longer even though you're trying to lose weight and...

Fast weight loss workouts #1 & #2 are examples of short intense workouts

Adrian Bryant | 08.10.08 - 6:40 am

HI ADRIAN!
I've beein doing your butt workout plans and they work AMAZINGLING on me. I'm suprised with the plumpness and roundness that I have on my buttock, but I have a situation right now. I want to workout daily like carido of so sort to sweat for my pores to clean themselves out but...
I've heard you once say that too much cardio can loose your butt and I've also experienced that too. I was wondering what type of cardio or any type i can do daily for at least 30 minutes so then I can maintain my health.
All I have right now is working out my butt twice a week but I need to fill up the rest of those days.

I know you'll come up with something for me because you always know what's best.

Jessica | 08.09.08 - 10:01 am

niki,

YES - you can do the monday and thursday workout and do the hola hoop everyday for half an hour for your stomach but as for fat burning exercises for your stomach...

Do a variety of weight loss activities to maximize weight loss

Adrian Bryant | 08.07.08 - 6:28 pm

Melody,

Doing either the Jessica Biel butt workout or the Thursday part of the J-lo workout twice a week will help so start off doing the J-Lo workout for about 2-to-4 weeks before switching over to the Jessica Biel workout to get a bigger butt

Adrian Bryant | 08.05.08 - 7:39 pm

Melody,

All of those different butt workouts you mentioned in your comments will help your butt get bigger and there is no "best butt workout" and the best thing to do is...

Every 3-to-4 weeks switch up to keep your body guessing so you'll NEVER stop seeing results so for example...

THe first 3 weeks you can do the J-Lo butt workout and the 3 weeks after that - You can do the Jessica Biel butt workout and it's many ways you can keep switching up your (butt) routine so you'll never plateau but for now...

Just stick to one routine and then contact me after 2-to-4 weeks if you need help on changing up your butt workouts and...

As for losing butt size while losing weight - YOU will lose butt FAT if you have lower body or butt fat so when you lose weight or burn fat - you may burn off some of that butt fat making your butt look smaller but...

If you're doing a butt workout while losing weight - you don't have to worry too much about that since you're building bigger butt muscles at the same time.

Adrian Bryant | 08.04.08 - 8:02 pm

sweetshauniexxx,

Since you're happy with your current weight - You can accomplish your goals by doing some body sculpting exercises

Adrian Bryant | 08.03.08 - 5:53 pm

S,

A hill sprint is where you run up hills Look at this workout so you'll understand better
Adrian Bryant | 07.29.08 - 8:07 am

GodivaDeorcChocolate,

Basically - if you lose weight (FAT) - you'll lose it all over and where you'll lose it is something I can't predict plus...

I don't know of any and I don't teach people how to gain fat in certain areas but...

You can gain muscle in your butt area only by doing butt exercises so the best thing for you to do is...

Reach your weight loss goals first but you can also focus lightly on doing Butt and thigh exercises while you're losing FAT to not totally lose your but and then...

After you've lost all the weight you want - you can focus more on butt building with the J-LO plan, The Jessica Biel plan or the Beyonce plan

Adrian Bryant | 07.29.08 - 8:06 am

I'm amazed at the amount of information you have here. I'd normally have to go to ten different sites to find this kind of information!! Thanks!

My question/situation is, I have what one of the other posters referred to as a "fatty butt", but, I also have a pudgy gut. I've been able to lose inches (not weight) all over through cardio and weight training, but I really don't want to lose any more of the fat on my butt...basically, when I'm done, I still want my butt to protrude as much as it does now. Is that possible? Also, is there a way to gain weight elsewhere (like my thighs/butt) without gaining it all back in the gutt too?

TThanks in advance!

GodivaDeorcChocolate | 07.29.08 - 12:15 am

GABRiELLE,

You can't get the same results with a treadmill so DO the jessica Biel butt workout instead

Adrian Bryant | 07.27.08 - 8:38 pm

lil_flaca_23,

DO the jessica Biel butt workout instead

Adrian Bryant | 07.26.08 - 9:49 pm

chiffon1516,

Do this plan to lose inches off your waist and you should see some positive results in 2 weeks but I don't how far your butt will stick out in 2 weeks

Adrian Bryant | 07.26.08 - 11:13 am

Elisabet,

Yes - you can do the squat and bridge exercises from the J.LO work out twice a week but...

Why not do the jessica biel butt workout while in florida and after 3 weeks...

Go back to the J-Lo workout so you'll keep tricking your body making your butt muscles hafta adapt & grow!

Adrian Bryant | 07.25.08 - 4:15 pm

Jasmine,

Just do the Jennifer Lopez Butt workout here to get a butt like J-Lo to see exercises for a bigger butt and Eat a balanced diet of lean proteins & complex carbs to help your butt muscles recover and grow bigger

Adrian Bryant | 07.22.08 - 7:34 pm

Kristina,

Yes - the J-Lo Butt workout will help you get a bigger butt and the best advice I can give you is...

1. Stick with the plan and contact me if you need any help or have any problems and...

2. Do this j-Lo workout for 2 weeks & then do the Jessica Biel Butt workout to keep your body guessing and...

3. Every 5th week - take a break and start the cycle over again

Adrian Bryant | 07.22.08 - 7:22 pm

Im 5'2 and weight about 90 pounds and have a VERY flat butt. My mom also has a flat butt so genetics aren't on my side. Will doing this workout increase the size of my butt and continue to increase the size of it as I continue doing it and increase the difficulty?
What other exercises and advice do you have for me?
I am willing to do ANYTHING.
Thank you!

Kristina | 07.22.08 - 11:58 am

Emma-Leigh,

The reason why I picked Jennifer Lopez, Jessica Biel & Jessica Simpson and Beyonce as examples for my workouts is because...

Their butts were built by working out and/or by their active lifestyles so their butts are more athletic looking or "muscularly built" and...

Most of the Video Vixens I seen have "Fatty butts" and you have to have a body type where most of your excess fat is stored in your butt & hips to get a fatty butt and still have a decent figure

Adrian Bryant | 07.21.08 - 6:53 pm

Rita,

Start off by doing Hill sprints on Monday Morning and tae-bo on Monday evening

Do tae-bo on Wed.

Do The bulgarian squats or the Thurs. workout on Friday morning and then Tae-bo on friday evening so...

This way your legs can have more time to rest.

Adrian bryant | 07.19.08 - 11:07 am

Lisa,

DO THE Hill sprints and don't trade them for the elliptical and...

20 minutes on the elliptical 4 times a week shouldn't hurt your butt building goals

Adrian bryant | 07.19.08 - 11:03 am

Jessica,

To get a bigger "muscular" butt - The butt exercises here along with the J-LO or Jessica Biel workouts will help you get a bigger butt

Adrian Bryant | 07.18.08 - 11:19 am

Hi, first of all want to say thnx for putting together all the videos and the site to help all of us get into shape. Okay so my problem is that I had a pretty big butt but wanted to lose weight off my midsection so I started jogging/walking on the treadmill for 20 minutes and then the stair master for 20 minutes. I also biked to class and back home. And I did lose off my midsection but then I increased the treadmill time to 40 minutes, the only problem is i have lost fat off my butt and im kinda sad cuz i loved my butt, i mean its still there but I need help. What exercises from your site should I do to get my butt back and perhaps even bigger/ more lifted, and toner than before?? And I want to trim weight off my inner thighs. Thnx for your help!!

Jessica | 07.18.08 - 8:08 am

chelsea,

Yes - it's VERY possible you will see some results in 3 weeks doing the J-Lo butt workout

Adrian Bryant | 07.18.08 - 11:16 am

Tracy

I think increasing your butt size using a stair climber has more to do with "how long you stay on the stair climber" along with "how much tension you're using" so...

Slow or fast would work but if you're going fast you probably want to go longer at a lower tension or...

If going slow - you want higher tension for shorter periods of time and...

Not everyone can get a bigger butt doing the stair climber or any other exercise for that matter but stair climbers usually involve the butt muscles very little so...

If you're not very experienced "fitness wise" then YES - the stair climber may work but... If you've been doing stuff trying to get a bigger butt then you may have to turn to specialized butt exercises and/or workouts

Adrian Bryant | 07.17.08 - 5:03 pm

Lorraine,

You should at least go here and see how many calories you need to eat maintain your to weight and to build "butt" muscle...

You want to eat 1-to-2 grams of protein per pound you weigh so if you weighed 100 pounds - you need to eat 100-to-200 grams of protein a day and...

You should eat 5 smaller meals so that means if you weighed 200 pounds you would eat 20-to-40 grams of protein each meal.

Keep in touch if you still need more help

Adrian Bryant | 07.17.08 - 4:56 pm |

andy,

This workout and all my other exercises help you build a bigger muscular but only and it does help you burn some fat and where you'll burn that little nit of fat varies from person to person so...

NO - I don't know of any way to add soft fat to your butt

Adrian Bryant | 07.17.08 - 3:21 pm

Lorraine,

Your butt will look better and get more firm sort of like Beyonce's but...

As far as it getting really bigger - You will be limited to as to how much bigger it'll actually get because you're also trying to lose weight but what you should so is...

Focus on 1 goal at a time and reach your weight loss goal first and then focus on getting a bigger butt.

Adrian Bryant | 07.16.08 - 6:42 pm

Dreamy,

Yes you can do hill sprints 2x a week as long as you're still seeing & getting the results you want but my only concern for you is that as far as you getting a bigger butt...

After 4 weeks your body may be used to the same exercise and You may or may not keep seeing "bigger butt" results from hills sprints but you should keep burning fat regardless so the bottom line is...

If you ever STOP getting the results you want - switch over to the Jessica Biel workout

Adrian Bryant | 07.16.08 - 1:18 pm

Melody,

The J-Lo plan by itself is enough for getting a bigger butt but if still want to add more exercises anyway...

Just only do more on the day when you do the bulgarian "chair" squats and...

THe weights you should use depends on YOU & how much you're capable of using because I can't just say use 15 pounds because that may be too light or TOO heavy for you and to take inches off your waist...

Read more about losing belly fat

Adrian bryant | 07.12.08 - 9:02 pm

niki,

YYes - it means you do 4-to-5 sets of 8-to-10 reps on each leg and it's best that you only take 1-to-3 minute breaks between sets after you done 8-to-10 reps on each leg

Adrian Bryant | 07.11.08 - 12:31 pm

alex f,

Try one legged deadlifts instead

Adrian bryant | 07.10.08 - 10:55 am

alya_nour,

The jessica biel butt workout may help you get a muscular without losing too much weight

Adrian bryant | 07.04.08 - 6:38 pm

hi...
im 5.6 and 140 Ib..i have a big butt of fat only!!
but i want an athletic looking butt
with out loosing my weight!!!
what can i do??

thank u

alya_nour | 07.04.08 - 4:52 am

niki,

Doing butt exercises with moderate-to-heavy weights + eating more protein + along with eating more whole foods like corn will make your butt bigger

Adrian bryant | 07.01.08 - 10:20 pm

hii
i love ur website its really helpful
i was jus wondering would eating corn everyday make ur butt bigg
thank you

niki | 07.01.08 - 9:33 pm

Wanna Big Booty,

It's not good to work the same body part everyday becasue you won't give your muscles time to rest and get bigger and...

Go here for the best way to lose weight

Adrian Bryant | 06.29.08 - 10:42 am

mary,

Try doing this plan here for gaining muscle

Adrian Bryant | 06.29.08 - 10:41 am

dyniche,

Go here to the main body sculpting page and look in the upper left for stuff to slim waist

Adrian bryant | 06.24.08 - 1:15 am

Carmelita,

Low fat proteins like the ones here all help repair & make muscles get bigger after weight training workouts

Adrian bryant | 06.24.08 - 1:10 am

Hey Adrian, I stumbled across your site and i'm really impressed, so before I go on I'd like to thank you. I was reading all the advice you have given out and I wanted to ask you about a piece of advice you gave someone about building muscle you recommended "a diet that promotes muscle gain". My question is could you be more specific? What foods promote muscle gain? Thanks again for everything

Carmelita | 06.23.08 - 7:39 pm

Judith,

AT 5'4'' and between 110-116lbs - you already have a dream body that most women desire and...

I really don't see how you can have much fat on your butt or YOUR BODY at all but...

Since you're seeking 110% absolute perfection - To get bigger butt muscles - Just use heavier weights or dumbbells when doing butt exercises like bulgarian squats or 1-legged deadlifts and do 2-to-3 sets of 5-to-10 reps followed by 2-to-3 sets of 3-to-8 reps finsihed with 1 sets using lighter weight for 8-to-12 reps and...

This will help your butt get muscularly bigger

Adrian bryant | 06.22.08 - 10:10 am

Makita,

Yes but i would do the Romanian deadlifts the same days as bulgarian squats

Adrian Bryant | 06.22.08 - 12:12 am

first and foremost, you're site is awesome! and you look really GOOD!
i'm doing this j lo butt workout, for a bigger butt and to burn overall body fat. however i was wondering, do you think it would be ok to also include tae bo on wednesdays and fridays? and also romainian deadlifts with this program? thankx in advance! this site is my favorite!

Makita | 06.21.08 - 6:57 pm

Nigel219,

Doing the J-Lo butt workout plan here or if you can't sprint or have no hills Doing the Jessica Biel butt workout plan here will help you gain muscle weight in your butt & thigh area

Adrian Bryant | 06.20.08 - 5:28 pm

FB_girl07,

You're not doing anything wrong but let me ask you this... is your butt more firmer and curvier?

The reason why i ask this is becasue you said your thighs got bigger so I think your butt had to get bigger also - it's just that when you lose weight - you also lose fat off your butt and if you had fat stored in your butt & hip area then YES - your butt will get smaller as you lose weight & burn fat off your hips but it will also look better because of weight loss & toning with the bulgarian squats becasue it will be firmer and rounder because of "bigger butt muscles" but...

Since it seems to me you're doing everything right with the bulgarian squats- I'm going prescribe a different workout plan for you to get some more "muscle" size on your butt so...

Try this...

Take about 7-to-10 days off from any butt training and then do this workout 1-to-2 times a week (take at least 2 days off before doing again during the week)...

1. Do 3 sets 8-to-12 reps of this exercsie while holding a dumbell between your legs and squeeze & hold your butt muscles tight at the top of each rep for 2 seconds

2. Do 2 sets of 12 reps of this exercise here

3. Do 4-to-5 sets of 5-to-8 reps of this exercise here with heavier dumbbells and remember...

The difference between exercises #2 & #3 is that in #2 you just extend your hips and butt back but in #3 you do the same thing but you bend your knees and squat down more to feel it more in your butt and...

You should see results by doing this for at least 3 weeks.

Adrian Bryant | 06.19.08 - 8:14 am

average booty

1. you wouldn't get the same results but YES - you will build a bigger booty just by doing the bulgarian squats - the sprints just help you build a bigger butt faster and depending on your fitness level it will help you lose fat - including some butt fat

2. bulgarian squats or any kind of squats and hill sprints will work your entire butt area but as for targeting specific areas of your butt - You can do Cable Hip Abductions for the side of your butt and the Hyperextensions done at home on a table will help the top of your butt but...

Since you want to work your butt without gaining too much size - i recommend you do the beyonce butt workout plan instead and...

you can feel free to keep buggin me with as many questions as you like until you get the sexy booty you want

Adrian bryant | 06.16.08 - 10:11 pm

I'm sorry I keep bugging you with these questions, but I want to make sure I'm going to like my results before I do them.
1. Would I get the same results if I cut out the hill sprints and only did bulgarin squats?since the sprints seem to promote alot of butt fat loss which I don't really want.

2. What exercise would you suggest for the sides and top of your butt? They're my biggest issues not so much that I need a bigger butt, although I don't want to make it any smaller.

average booty | 06.16.08 - 7:50 pm

Tajsia,

Why not try the J-Lo butt workout plan here or if you can't sprint or have no hills Do this butt workout plan here

Adrian bryant | 06.15.08 - 10:07 pm

jennifer S. ,

30 mins a day on the elliptical shouldn't hurt your goals of gettinga bigger butt too much but then again - i would limit it to only 4 times a week

Adrian bryant | 06.15.08 - 10:05 pm

I will ask my Dr. but can you suggest any other exercises in addition to the bridge & the pillow with bed in order to help with my flat butt? How about these: 1) Toe taps 3)Single-leg front raises 4)(shallow)Squat with kick-back 5)sun salutations. Are you familiar with those exercises? I found them in the fitness magazine.

Also, about protein sources right after I exercise. I have raw whey...any ideas on how to prepare it in order to taste good & provide nutrition?

So do I do the bridge exercise daily or every 3-4 days like other butt exercises?

Thanks,


Linda | 06.14.08 - 9:57 pm

Linda,

Just Make sure you ask your doctor if it's okay to do those exercises i think they're okay and...

Click here for face lift book

Adrian Bryant | 06.14.08 - 12:17 am

Hi Adrian:

Love your site! I have a flat butt so I'll follow the J. Lo plan. However, I had a leg injury (might need ACL reconstruction soon) so my Dr. told me NOT to squat too low or do ANY lunges. I can't run or walk yet so I'll only do the bridge & the bed with pillow exercises. Any other suggestions?

Thanks, Linda
BTW, I tried to download the free 5 minute facelift & it says I need to enter a correct email...I did though!

Linda | 06.14.08 - 12:04 am

Kia ,

Is there any way you can post on online video showing me your form so i can critique it - Try doing this butt exercise instead if you still have trouble

Adrian bryant | 06.13.08 - 8:11 pm

Chris,

Do the Jessica Biel butt workout if you don't have hills

Adrian bryant | 06.13.08 - 8:09 pm

Jess,

YES - Try the 2 exercises below

1. A quick leg workout you can do at home to firm up your thighs

2. The best 'at-home' thigh toning exercise

Adrian bryant | 06.13.08 - 8:08 pm

eboni,

Well it sounds to me like you're satisfied (weight wise) with your body so i would just Focus on your goal of bigger thighs, hips, and butt and for your stomach... Try this flat belly plan

Adrian bryant | 06.13.08 - 9:24 pm

Hi Adrian,
Thanks for the response. I really value your advice.

In the beginning of my weight lost was I was doing 5-6 days of cardio and strength training. I gradually cut the cardio down to 3 days, and then down to 1 day because I was looking too skinny.

I clicked on the link you requested to lose the extra fat. However, I dont think I really wanna lose 10 more pounds. I dont have a huge stomach and no love handles; its mainly the bottom portion after having a baby that wont go away.(Well, that baby is 6 yrs old now!LOL!!)

The 18-20lbs I lost all came off of my breasts 1st, hips, thighs and then butt. I was not too happy with that outcome.Like I said before, EVERYTHING else on me is TOO SMALL, so I wanna increase my thigh, hips and butt, but lose this dreaded belly fat.

Im sure the fat on my stomach is not 10lbs worth. How much would u suggest? Maybe 5lbs?

Thanx in advance. Eboni

eboni | 06.13.08 - 9:03 pm

eboni,

Your trainer's right - you see...

It is possible to build and/or maintain muscle while losing weight (or lose your stomach) but...

To really get some size like J-lo - you really have to focus on doing mainly that and since women have a harder time building muscle than men because of lower testosterone you should in my opinion...

Do this plan here or KEEP Doing what've been to lose your first 18-to-20 pounds until you've lost a good amount of fat you're satisfied with until you've lost your stomach and then...

You can focus more on getter a bigger butt and believe me...

When you do this - you'll see your results coming much quicker because you'll be more leaner.

I know this may not be the anser you're looking for but I think this is the way you should go to be happy.

Adrian bryant | 06.13.08 - 8:06 pm

laila,

Do the Jessica Biel butt workout if you don't have hills

Adrian bryant | 06.13.08 - 7:59 pm

Anonymous,

It's better to focus on what's more important to you right now so for example... if you have a lot of weight to lose - Don't focus on the J-Lo plan and do cardio workouts instead but...

If you want to get a bigger butt and you still want to do cardio - Only do it 2-to-3 times a week for 20-to-45 minutes

Adrian bryant | 06.13.08 - 7:58 pm

average booty,

I wouldn't worry about your butt looking smaller - All this means is that the muscles in your butt are tightening up and beginning to take on a more sexier - curvier shape and in the long run as you progress to heavier weights - you notice a difference in size.

How you tried using milk jugs filled with rocks or sand for heavier weights?

Do you have access to a gym?

Adrian bryant | 06.13.08 - 7:55 pm

average booty,

It all depends on your fitness level or your experience working out - If you've never worked out before it's possible you can get a bigger butt without the dumbbells or weights but if you've have some good workout experience then you my need the dumbells to get results

Adrian Bryant | 06.11.08 - 10:01 pm

Losing hope,

The soreness is normal whenever you do a new exercise and yes...

Heavier weight and lower reps 3-to-10 help more butt size but...

"heavy" is relative to every individual person so...

5 pounds may be heavy or light for you - If you can do 15 reps easy with a 5 pound dumbbell then it's light but if you canonly do about 3-to-8 reps then it's heavy

Adrian Bryant | 06.11.08 - 8:56 pm

Hey, I was reading through other postings and I see that i have to increase the weight to get a bigger butt. I only have 10 & 4 lbs dumbells, instead of me buying more dumbelss, could I load a small book bag with weights and do it like that, or do I have to buy more dumbells
Also, I did the bulgarian exercise on Monday, and my butt was really sore,but also my thighs were really sore... is that supposed to happen???

Losing Hope | 06.11.08 - 4:28 pm

Zenia,

Maybe only 3-to-4 times a week - too much tae-bo may hurt your efforts to increase butt size because doing too much tae-bo along with this workout will not give your butt muscles time to rest and grow

Adrian Bryant | 06.11.08 - 2:59 pm

Teana,

1- Weight loss + doing light-to-moderate Intensity lunge workouts will either make your butt smaller and/or maintain butt size but if you use heavier weights to do an intenser lunge workout along with a diet that promotes muscle gain then Yes- your butt can get bigger doing the J-lo workout

2 - I think you're asking me how you can get separation between your thighs and butt to get that round butt curve and this can easily be accomplished with the hill sprints in the J-lo workout

Adrian Bryant | 06.11.08 - 2:57 pm

I have 2 questions:

1- I heard lunges can make your butt actually smaller not bigger, so will my butt get small if I do the J-Lo workout?

2- My butt and thighs are kinda of molding together under the cheeks, is there any way to change this?

Teana | 06.10.08 - 9:33 pm

Tanya,

I would focus on just getting enough protein - at least 100-to-150 grams That's 400-to-600 of the 1400 calories you eat daily a day to help your muscles recover and grow and then if you don't see results - you can slightly increase your calories

Adrian Bryant | 06.07.08 - 6:03 pm

SaraLee,

iT ALL depends on how in shape you are but... I would wait unttil wrestling season is over and then focus on getting a bigger butt

Adrian bryant | 06.06.08 - 6:59 pm

gaby,

The J-lo butt workout or... any of the other butt exercises here will help you get a rounder butt

Adrian Bryant | 06.02.08 - 8:59 pm

hy, first sorry for my english it's not my native language !
If i pose like jennifer in this picture i have a little concave space ... the one that forms when u squeeze u'r but, i have even when i'm not squeezing , it's not that big but i want to fill it to make my but look rounder ... what should i do ?

gaby | 06.02.08 - 10:49 am

Losing Hope,

The j-lo plan should help you and NO... Yoga won't interfere with this but building plan

Adrian Bryant | 05.31.08 - 2:26 pm

Tessa,

Don't worry about the inch you lost and from what you told me it's clear to me you've burned fat and gained muscle that makes your butt look bigger but...

If you still want to gain more size - i suggest you start progressievly using more weight on the bulgarian squats so for exmaple - you can do...

Set 1: 10 pound weights for the same number of reps you've been doing

Sets 2 & 3: 12-to-17.5 pound dumbbells for 5-to-8 reps

Sets 4 & 5: 17.5(or more) weights for 3-to-5 reps

Do 1 burnout set: Use 10 pound dumbell for 10-to-15 reps

Gaining size in your butt (or any muscle) is dependent on the amount of weight you use.

Remember I'm always here if you need me - so if you have any more questiosn - don't hesitate to ask

Adrian Bryant | 05.29.08 - 8:09 am

Adrian,
i love your butt workout. my butt is more juicier and rounder looking. I love the feel of my butt!!! My sister said that it does look fuller. The part is, I measured and I went down a inch. Why is that so? I've only been doing the workout for a month now and I use 10 pound weights. How come it hasn't grown in inches, its suppose to, right??

Could you please tell me what i'm doing wrong. Also, if its suppose to grow in inches, do you think I can go from a 37 to a 40 before september? Now remember, I only do the bulgarian because I don't have steep hills.

I hope you can help,

Thanks

Tessa 05.28.08 - 11:25 pm

Candy,

If you have no hills - Do the Jessica Biel butt workout instead to see results

Adrian Bryant | 05.28.08 - 10:20 pm

Giselle,

Depending on your fitness level - you may be able to get good results by doing regular sprints on a normal surface but hill sprints do work better but...

Try this other Jessica biel butt workout to also get a bigger butt

Adrian Bryant | 05.27.08 - 6:53 pm

Nancy,

This will give you a bigger more muscular athletic looking butt

Adrian Bryant | 05.26.08 - 11:04 pm

Marsha,

just follow the plan on this page and/or The other butt exercises here and...

Contact me if you need more help

Adrian Bryant | 05.25.08 - 10:30 pm

theresa,

You should squat all th way down when doing squats to get a better butt workout and you shuld push from heels + use a weight that's going to challenge you for 5-to-8 reps

Adrian Bryant | 05.25.08 - 12:27 pm

Stacy,

like I said - my site is basically made to help people lose fat and sculpt sexier muscles and me personally...

HAVE NO IDEA of how to add fat to certain areas of the body.

The J-Lo, beyonce, and other butt plans here @ NowLoss.com will help make your butt more rounder and jucier by adding more muscle to your butt and not by adding fat.

Adrian bryant | 05.24.08 - 11:37 am

ok, since that can't work.
is there anyway that i can ad extra plump to my botton part and the sites of my butt to make it more rounder and jucier. Along with me using the j lo plan. or should i use another one?

Stacy | 05.24.08 - 4:55 am

Izza,

Remember to do the butt bridges (or this butt exercise) first before bulgarian squats and...

When doing bulgarian squats - push from your heels and try to squat down as far as you can and usually...

There's no need to worry if you don't "feel" it in your butt anyway since the squats work all the muscles in your legs (butt included) except your calves.

Adrian Bryant | 05.23.08 - 10:30 pm

Stacy,

My plans are designed to build a bigger more muscular atheletic butt and some of plans (like the J-Lo plan) help burn fat all your butt and all over your body so...

I can't really help you with ways to add fat to your body (butt) while maintaining a sexy figure.

Adrian Bryant | 05.23.08 - 10:25 pm

hi ADRIAN ,
i've been doing the j lo plan for a while. I've been experimenting and i've been working on one side of my butt to see the results from the second and the one that i've been working on is firmer and a bit more rounder but I don't want it to be firm. I want my fat for jiggle and cushion. Is there any way to get it back also.
Also, which butt workout will make my butt bigger in all dimensions BUT won't make me lose my fat on my butt. I hope its possible for me to get my fat back on the but i lost and just gain muscle.
please help.

thanks

Stacy | 05.23.08 - 9:57 am

Jami,

If you're happy with your weight now then don't change your diet too much and if you want to get a bigger butt - This is the best plan you can do to build a bigger butt without losing any weight but you can also see good results with the J-Lo plan but you'll burn a little fat (lose weight) also and... Go here to see all upper & lower ab exercises

Adrian Bryant | 05.21.08 - 5:42 pm

Tanya L.,

In theory -YES but... If you're seeing results on both sides then don't worry about it.

Are sore on only one side after both Monday & thursday workouts?

Are you doing both legs for the bulgarian squats and butt bridges?

Is there any way you can post a video of yourself doing the exercises so I can see if you're doing them correctly?

Adrian Bryant | 05.21.08 - 5:36 pm

Hi! First of all, I'm so happy I found you on this site. I'm 5'10, about 133lbs. I will be doing the Miss Hawaiian Tropic pageant in August 2008. My friends say that I have "the perfect body"...but I really think that I could make it better.

I was just wondering what kind of plan should I use if I want to have a bigger butt? Also, my waistline is pretty small already (25in)...but I want to just get it firmer so that I look a little curvier. Also, what are some good lower & middle ab exercises?

Do you have any suggestions of what I should be eating or drinking? (i do NOT want to lose weight)

Jami | 05.21.08 - 1:35 am

Stacy,

How long have you been doing the J-lo plan? and you said " bulgarian stretches" - Did you watch the video here to see how to do them correctly? - they're not stretches - they're bulgarian squats with weights to build a bigger butt and...

One solution that may help you is: Do 1 set of this exercise here on each leg for 60-to-90 seconds plus doing 10-to-15 reps at the end and then Do 3 sets of 5-to-10 reps of this exercise using weights (like ankle weights or holding weight between ankles and do this quick "butt" only workout before doing the Monday & THursday J-lo butt workout.

This should help stimulate some growth in your butt muscles and...

stay in touch if you have any problems

Adrian Bryant | 05.20.08 - 12:04 pm

Adrian,

I have no meat on the side edges of my butt nor on the bottom. Is there anyway to build that up by using the j lo plan.

Do I have to start getting it rounder before I get it bigger?

or can I do all of them at once. I'm a bit sad because I used to have a nice butt but all the fat is gone and I guess on the sides and the bottom end of my butt is where all the fat went. I want my nice curve [with muscles this time] to come back.

And I've been doing this j lo bulgarian stretches and all i got was a hurting leg and a enlarged thigh lol. When will i see my BUTT get bigger and not my thigh. I am using whey powder in my oatmeal and eatting protien all the time. No butt yet. Thanks for the help

Stacy | 05.20.08 - 5:31 am

Leeann,

Just do the "thursday" part of the J-Lo workout on Monday & Thursday and...

To get a big butt make sure you use moderate-to-heavy weights

Adrian bryant | 05.18.08 - 10:20 pm

I want to do the j lo butt because she had a really big butt and it doesn't seem like jessica biel and simpson do. Is there anyway to subsitute the hill sprints?

Like run on the treadmill or something like that please help. I don't have a steep enough hill to run back and forth and I want my butt to grow bigger and rounder within a few weeks. I honestly mean the roundest and biggest it can be. please help
thanks

Leeann | 05.18.08 - 4:11 pm

Chloe,

With the Jennifer Lopez butt plan - it is possible to burn fat (lose weight) while getting a bigger butt mainly because of the sprint workout and you may have to do some other weight loss plan to really reach your weight loss goals and...

You can't only lose weight in your stomach - you can only lose weight all over you body but... try the flat stomach exercises here to see if that may solve your problem

Adrian bryant | 05.17.08 - 11:31 pm

Leeann,

If you don't have hills Do the Jessica Biel - jessica Simpson butt workout

Adrian bryant | 05.17.08 - 8:40 am

JD,

You can combine the Jessica Biel & J-Lo workouts by doing the Sprints from the J-lo workout 1-to-2 times a week and then do the Jessica Biel workout once a week and I'm recommending hill sprints for someone like you twice a week because of your fitness level but...

I wouldn't do the sprints no more than 2x a week since you are doing weight training for your legs (the Jessica Biel workout) once a week

Adrian Bryant | 05.16.08 - 10:02 pm

Izza,

Squats and lunges are all good exercises for your butt and thighs to make them firmer & perkier

Adrian bryant | 05.14.08 - 8:40 am

Renee,

What happened is this... Your butt got smaller because it was probably more fat than muscle so as you lost FAT all over your body your butt size decreases as well and...

The reason why you're butt is getting smaller doing squats is probably because...

1. The squats are helping you lose more fat around your butt while making it firmer (a good thing!) and/or

2. you're not using heacy enough weights + not eating right to make your butt muscles grow into a sexier athletic looking butt

Doing the J-lo workout on this page should help you get the bigger butt you need

Adrian bryant | 05.12.08 - 8:24 am

Jen,

Have you tried these exercises yet?

When you do steep hill sprints (at near top speed) you'll really feel it all over your legs (butt included) you see...

When you sprint on flat surface (your butt's involved some) but... mainly your hamstrings do most of the work but...

As you go up a steep hill your butt, thighs and hamstrings really have to kick in and help you make it up that hill and...

The deep 1-legged bulgarian squats done with chairs and moderate-to-heavy weights also will add size to your butt so...

Doing the j-lo workout will wone and make your butt bigger

Adrian bryant | 05.10.08 - 7:59 am

Lizzy,

If you're trying to gain a little weight - Do these workouts while doing this weight gain diet

Adrian bryant | 05.10.08 - 7:55 am

Hi, I am currently trying to work out on the abs and the butt; but my problem is that I'm skinny and at the same time I'm trying to gain weight, will these work outs work for me!!
Thanks

Lizzy | 05.09.08 - 2:57 pm

daisy,

What did your doctor say about this? Does he have any recommendations?

When you went from 125-to-155 - how long did it take and was you eating more and exercising less in that period because if YES...

Then any weight loss program should help with that but if NO...

hen you need to talk to a doctor about why you're gaining weight

Adrian bryant | 05.07.08 - 11:21 am

Adrian,

My height is 5'6 and I weight 155. I recently gained weight because of the birth control shot. I weighed 125 before the shot and I was a skeleton!! It was awful! So at first I was happy that i was gaining weight and I tried to stay fit by jogging every monrning. But I started gaining weight really quickly. So I especially noticed that I wasnt filling in in the right areas. I have love handles, an ugly butt, and that awful midsection that hangs over my pants. So I've been doing the incline on the treadmill, doing pilates, I did Taebo, and I recently tried Zumba. But I can't lose the weight. I've been off the shot for like 6 months. But I don't know if its still in my system or if it screwed up my metabolism because I can't lose the weight. So I'm trying to at least get hard, lose the "tire" of fat around my midsection and at least get a good butt. Any ideas??

daisy | 05.07.08 - 1:03 am

daisy,

The hill sprints should help firm and burn fat in that area

When you said you've tried everything - tell me what you've tried and also tell me your height and weight

Adrian bryant | 05.06.08 - 7:45 am

Wanda,

It depends mainly on your fitness level, how long you been training, and your current body fat percentage but generally...

After the 3rd week you should see a positive difference in your shape - It may not be a J-lo shape after 3 weeks but you'll be motivated to keep doing this workout after 3 weeks until you get that J-lo shape

Adrian bryant | 05.05.08 - 7:44 am

Sasha,

Do more single leg butt exercises like One arm deadlift, & Step-Ups but start off my doing the exercises with the leg that's uneven or...

Do 2 sets with your uneven leg for every 1 set with the bigger leg

Adrian bryant | 05.03.08 - 7:38 am

Hey Adrian,

I was wondering how to make my butt cheeks more evenly sized. One is quite a bit bigger than the other one. I'm assuming more weight and reps on that particular side, but wanted to ask for advice.

Thank you! This site is amazing, and helping me get finer by the day!

Sasha | 05.02.08 - 1:43 pm

Meagan & Kim,

The best thing I can tell you is to simply do the J-Lo butt workout and stay in touch with me if you have any problems.

Adrian Bryant | 04.26.08 - 4:30 pm

Lana,

Whey protein is fine - Not the weight gainer - the weight gainer will cause you to put on bodyfat (which I'm thinking you don't want to do so ditch the GNC weight gainer)

Too bad about you not being able to sprint becasue it's the fastest way to sexier legs butt Have you looked at the plan to get a butt like Jessica Biel? but...

Even if you don't do my plans - it seems like you're on the right track - You can still do the stair climber & other machines to maintain your slim body but they won't contribute to your butt getting bigger and sexier.

Just make sure you're using moderate-to-heavy weights for 5-to-10 reps when using weights

Just stay in touch if you need more help

adrian bryant | 04.23.08 - 4:54 pm

Adrian, Here is the process:

- I climb 25 flights to warm up.
- I take the elevator down to the fisrt floor.
- I climb 5 flights running. At that time I am working at 85% of my maximum heart rate, so that I walk through the floor for one minute or minute and a half, until I get the 60% of my capacity.
- I keep climbing doing the same, until I get the 25th floor.

* I am climbing 75 or 100 flights in total...

Sandra | 04.09.08 - 12:58 pm

tina,

It's possbile to build a bigger butt by doing the 'thursday' workout on Mon & thurs and...

The sprints make your butt tighter and rounder while burining fat all over your body

Adrian Bryant | 04.09.08 - 10:04 am

Sandra,

You said "but my legs and butt are very thin" so...

In your case - the stairs would be perfect! - how many total flights do you run before stopping?

Just do the stairs in place of sprints on Mondays

Adrian Bryant | 04.09.08 - 10:03 am

rhonda,

Start off doing the J-Lo (jennifer lopez) workout to get the biggest butt and once that workout gets too easy switch over to doing the jessica biel butt workout

Adrian Bryant | 04.02.08 - 11:26 am

hello,
out of all of these celebrity butt exercises .which can you expect to get the biggest butt.

rhonda | 04.02.08 - 9:21 am

carla,

getting a bigger butt has nothing to do with genetics (you may have to work harder or samrter than others to get a bigger butt) but anyone can get a bigger butt if they want to and...

I really can't comment on if these products are scams or not since I or no else I know has tried or seen this product.

*You may be able to get some results doing sprints on a flat surface

*Rest your muscles on your off days so they can recover and grow (your butt won't get bigger while working out but it will when you're resting) and...

Feel free to contact me anything you need help

Adrian Bryant | 03.25.08 - 6:25 pm

hi iv been searching the web to find ways of getting a big but and i came across sites like dimeadozenzone,getabiggerbut and so on all claiming to reveal secrets on how to get a big butt, i want to know your thoughts on these products weather they really work or r they just a scam. i am really confused cos some sites say there is no way you can get a big but and its all to do with your genetics.
also ive been doing the jlo workout and iv also been doing some kick backs i can feel the burn today. iv not been doing the sprints cos i have no hills where i live is that ok, will i still get results. and the days when im not doing the workout is there anything else i can do or do i just rest my muscles oh and can you tell me why i cant do the workout more often. thank you and sorry to keep bothering you and to say you are doing a top job thanx again

carla | 03.25.08 - 12:38 pm

Reem,

Do the beyonce butt workout plan to get bigger butt but slimmer thighs and...

Contact me again if you need more help

Adrian Bryant | 03.25.08 - 6:12 am

Hello,
I am 5'2 and just about 115 pounds. I am afraid that if I do any exercises for my butt that I will also get bigger thighs and legs with it. I do not want bigger thighs or legs. I love slender legs and thighs with a big booty. What exercises do I need t do to get a bigger butt without bigger thighs and legs? Is that possible?
Please help me.

Thank you much,

Reem| 03.24.08 - 11:21 pm

Carla,

The only 3 things you should be doing on the J-Lo butt workout is

1. Sprints on Mondays and the steeper the hill is - the better butt workout you'll get and the more you'll feel it.

2. Single butt bridges & Bulgarian Squats on thursdays - Do the butt bridges before the bulgarian squats so you can pre-exhaust your butt or to make you feel it more in your butt when doing bulgarain squats and...

You can do the lunges as extra work if you want to and...

Another thing you can try to feel it more in your butt is to... Place your feet on a platform so you'll squat down deeper when doing your bulgarian squats or lunges - See the last part of this video to see what I'm talking about and one more thing...

Like I said before - even though you may not feel it in your butt - YOU are getting a good butt (& overall leg) workout and... if you're using moderate-to-heavy weights - then you will add the size and roundness to your butt you want.

How long have you been doing this plan?
Do you notice your butt and legs taking a more desirable shape?

Just feel free to keep contacting me for more help until you get that Jennifer Lopez butt you want

adrian bryant |  03.19.08 - 4:28 pm

hi ive been doing the bulgarian squats twice now and i was expecting to get a sore butt, instead i have sore thighs on the front also when im doing lunges i feel it more on the front thighs even though i am putting the weight on my heels when commin up. why is this. i am trying to gett a big butt. please help

carla | 03.19.08 - 1:10 pm

Tanya L.,

If you do shorter 20-to-30 minitue intervals for your cardio - you'll still be able to reach your J-lo butt goal and remember... On Mondays you do hill sprints so... there's no need to do any extra cardio and...

The interval workouts will help you burn more fat FASTER!

Don't do anymore long 40+ minute cardio sessions UNLESS... it's something that doesn't involve your legs too much becasue... You need to rest your butt so it can grow and take that Jennifer lopez shape but...

If I were you - I would focus on Losing weight first (see NowLoss.com) and then go after that J-lo butt and believe me...

It's a whole lot easier to chase 1 rabbit (or 1 goal) than it is to chase 2 rabbits going in differnet directions (or 2 goals) and...

You know how to contact me if you need more help

Adrian Bryant | 03.18.08 - 4:39 pm

Adrian,

I believe that I read somewhere on the site to minimize cardio while doing the J-Lo plan. Could you explain how this would be more effective for me? Currently I do cardio 4-5 days a week. On my weight training days, I do about 20-30 min and on non-weight training days, I do 40-50 min. My body fat percentage is not where I think it should be (about 28%) which is why I do so much cardio. Please provide me with feedback on how I can accomplish my body fat goals while on the J-Lo plan.

Thanks!!

Tanya L. | 03.18.08 - 12:37 pm

Jessica,

Sprints are not just "running" - when sprinting you want to run as fast as you can (pretend a big dog is chasing you) and you're running for your life

Make sure you warmup before sprinting - You can use your hills as long as they are at least 40-to-50 yards and if you've never done any direct training for your butt...'

I think you can see results from doing this workout by sprinting on a regular surface and..

Please DO NOT hesitate to ask me any more questions

adrian bryant | 02.27.08 - 7:54 pm

I have hills but they aren't very long of a climb.They are very short hills and they are also not so very steep. What is the best thing to do about this situation? How many reps. I really want a few inches on my bottom and I'll do anything to get that. Also are sprints just running or is there a special way to do sprints?

Jessica | 02.27.08 - 7:09 pm

lilbooty90,

Cardio won't make you lose butt inches but... too much won't help you add the 'sexier' muscular defintion you won't either and...

I wouldn't do treamills because of the saftey and inconvience issues and if you don't have a hill... regualr sprints on a flat surface are your 2nd best option for building sexier legs & burning overall bodyfat

Adrian Bryant | 02.27.08 - 9:40 am

I have a small flat but because I lose it during cardiovascular work outs. Will this add inches to my butt and make it more plump? Also I don't have a hill, will a treadmil do?
Thanks for your help
--lilbooty

lilbooty90 | 02.27.08 - 4:43 am

Jessica,

I can't promise you that the J-lo plan will work but In my "biased" opion i do also think this is the best way (hill sprinting) to add size to your butt and to make you feel better...

Go ahead ans start the workout and just always stay in touch with me for help until you get a bigger butt and my best advice for you while on this J-lo workout plan is...

Use steep hills for faster reuslts (this will be harder though) and make sure you use heavy (but not real heavy) weights for the bulgarian squats

Adrian Bryant | 02.27.08 - 12:42 am

I have a flat butt and I'm quite ashamed. Its nothing that my boyfriend can touch. I wanted to know how effecit at these exercises and will the definitly guarentee me results. Also how long will this take? I'm hoping to grow a bigger butt and J-lo's workout seems the best for me.

Jessica | 02.26.08 - 9:52 pm

Carla,

The J-lo butt workout plan would be perfect for your goals - Just make sure you use moderate-to-heavy weights when doing the Bulgarian Squats using chairs and you're always welcome to contact me for more help

Adrian Bryant | 02.17.08 - 7:07 pm

i am 5 foot and weigh nearly 8 stone. most of my weight is on my stomach,i have biggish boobs but my lower half has no fat or curves, i have a very flat butt thin legs and thighs. what is the best thing to do to put on weight on all of my lower half especially my butt. i am thinking of getting a treadmill,as i am not fit at all, will this help. oh im 33 years old. please help me thank you for your time.

carla | 02.17.08 - 7:23 am

Bianca,

Regular sprints may work for you if you're a beginnger or...

You can do the "thursday" workout on both Monday & thursday or probably a better solution for you may be to do the "get a butt like Jessica biel" plan here: and just to let you know...

I just added a lot more new butt exercsies here:

Adrian Bryant | 02.05.08 - 5:36 am

What if you dont have hills in your neighborhood what else can you do besides sprinting up hills? For the j-lo butt exercises.plz help!

Bianca | 02.05.08 - 12:50 am