To Get Thicker Thighs & a Smaller Waist…

how to get thicker thighs and smaller waist

Thicker Thigh Workout A

Click on photos to see how to do exercise

5 Tips To Get Thicker Thighs With Workout A…

1. Make sure you use enough weight.

2. Keep a weight training log

3. Pre-exhaust

4. More is not better

5. Make sure you use this diet

Thicker Thigh Workout B

how to do hill sprints for sexier legs

1. The Warm-up

2. The Workout

3. What if you don't have hills?

4. Getting faster results with Workout B

5-Step Diet For Thicker Thighs & Smaller Waist

1. Eat anything you want as long as you…

2. Eat whenever you want

See the nowloss diet to see why it doesn't matter what or when you eat but it's going to take at least 2 meals (at any time of the day) to get the 1200-to-2000 calories you need for thicker thighs.

3. You may need supplements

You'll need about 100-to-250 grams of protein daily to build thicker thighs & you can get your protein from…

4. Drink at least 1 liter of water per day.

5. Keep a food journal

Use a food journal so you can adjust the amount of calories & protein you're eating if you're not satisfied with the results you're getting but if you're not getting results then more than likely…

Expect to get thicker thighs every 2-to-4 weeks &…

Before you start this plan…

Optional Workout For a Smaller Waist

(You don't have to do this but you'll get a smaller waist much quicker)

Do one of fat loss workouts below for 20-to-40 minutes 3-to-4 days a week 1-to-2 times per day…

Click photos to do a workout



Subscribe For More Videos Like This…

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1-100 of 343 Comments
Name*

Why do you say use only leg with the leg press? Do you get more glute activation that way besides quad/hamstring activation or something?

May 27, 2014

Name*

I mean one leg

May 27, 2014

Adrian Bryant

2 legs is fine. the 1 leg is because most women I've trained personally are freaked out by using a lot of weight and for some reason they feel more comfortable with less weight but 1 leg

May 27, 2014

scarlett

Hi adryan, I am 5'3 125lbs how many calories should I be consuming if I want a bigger butt and legs but a smaller waist? Also should I be taking protein shakes and if so is muscle milk a good one? And should I take it every day or only on workout days. Pls and thank you.

June 07, 2014

Adrian Bryant

the answers are on this page but yes you would need protein shakes IF you are having troble meeting your protein needs

June 08, 2014

scarlett

Hi adryan, I am 5'3 125lbs how many calories should I be consuming if I want a bigger butt and legs but a smaller waist? Also should I be taking protein shakes and if so is muscle milk a good one? And should I take it every day or only on workout days. Pls and thank you

June 09, 2014

scarlett

So you are saying your weight or height doesn't matter, everyone should intake the same amount of calories?

June 09, 2014

Adrian Bryant

of course not. start with 1200-to-2000 as stated and track from there. you will find what range or what exact calorie amount works best for you. I, you or anyone else can't just blindly give you a number and hope for the best. Start with maybe a shorter range of 1200-to-1500 to see if that yeilds the best results for you

June 09, 2014

Jeanie

Adrian I believe you have a lot of helpful information here for women but as I read one of the ladies questions to you about her leg and butt routine btw I thought was impressive, she stated she was not seeing any gains - your answer is always "weights are too light" I also leg press up 280lbs which some men can't do! No results / We are not all 15yrs old so please stop using that comparison! Again a lot of us are using HEAVY weights and seeing no results! Sometimes your answers are predictable - in my opinion!

May 10, 2014

Adrian Bryant

Heavy and light is relative. let me ask you this. are you doing over 12 reps with 280? if yes then it's too light plus I need more info.

are you doing the leg press full range and how many sets? are you doing other exercises for your legs?

May 11, 2014

Jeanie

Yes I do full range 8 reps x5 sets twice a week deadlifts 100lbs 4x5
Is it possible to exhaust muscles using lighter weights and get the same results? I also increase weights and/or reps/sets as I get stronger

May 17, 2014

Adrian Bryant

if your goal i thicker legs and butt then I suggest switching to squats, lunges or some variation and you can leave dead lifts out but try doing squats as I show in the video by going down as deep as you can

May 17, 2014

Katrina

I'm doing squats, one legged squats, and lunges with 15lb dumbbells in each hand...I'm seeing some muscle development in my quads but nothing in my butt. I work them about every other day and it seems that my but is getting smaller..what am I doing wrong? Thx for ur help!!

April 27, 2014

Adrian Bryant

is 15 pounds the heaviest you have available?

April 29, 2014

Katrina

Yes...15 lbs each for a total of 30 lbs altogether. Is that too light? What do u recommend.

April 29, 2014

adrian bryant

most likely yes or eventually it will be too light as you get stronger but you need to find a weight that keeps you in the 6-to-12 rep range

May 01, 2014

Anna

Hey Adrian

I've been using just the leg press and have seen great results with my butt/thighs. The only thing is however, I'm scared to continue using the leg press because I don't want my thighs to look like the woman in the picture. I tried doing glute bridges with weights but every time I'm done with the exercise the next day I feel it in my lower back. So, I decided to stop doing them out of fear that I might injure my lower back. But my question is if I continue to use the leg press will my thighs continue to grow muscular looking? That is not the look I'm going for at all.

By the way, thank you for making this site! You taught me how to naturally increase my butt size all for free. I really appreciate it!

April 24, 2014

Adrian Bryant

for your thighs if you are satisified with where you are at now then either keep using the same weights, reps and sets you are now with leg press, stop doing leg press so often or not at all.

For your bridges make sure you are using hips and butt only and to correct that do these LowerBack and hip stretches before you do the exercises

April 24, 2014

Mortische'

Hi Adrian.....I work legs and butt twice a week. I'm seeing that you have 2 types of squats, one for butt and one for thighs. Is it advisable to do both squats for a better butt and thighs workout. Maybe 3 sets of 12 for butt and 3 sets of 12 for thighs. Thanks

April 15, 2014

adrian bryant

all of the squats I show will work your thighs and butt. no need to do 2 different squat and/or lunges in same workout

April 17, 2014

maria

I have a very small body. I have a fast metabolism but I would like to have a fuller body without having a toned body. I just want a fuller body. any ideas ??

April 11, 2014

adrian bryant

soare you basically asking me just how to gain weight?

April 12, 2014

shan

hi adrian ur awesome!!!! i have big butt and legs want cuts like the girls in the big thigh pics jst started the butt b last wk and started intervals 20 min n morning 20 min in evening three times a wk do i need to up my protein??? gettn 100 to 120 a day eating clean pretty much 5"6" weigh 160 eating 1260 cal a day

April 07, 2014

Ny

Twice a week I'll focus on my glutes and legs, doing leg presses, leg extensions, barbell squats, elevated lunges, wall sits, hip thrust but I'm finding that my legs are toning but are becoming smaller and my butt isn't changing. I feel as if I'm squatting and hip thrusting as heavy as possible but I'm not seeing any size gains. I don't do much cardio either just incline sprints. Could I need to increase the amount of protein or calories in my meals?

April 07, 2014

Adrian Bryant

what are the sets and reps and amount of weight used in those exercises? seems like you are doing too much to have a quality leg workout.

also what is your weight and height?

April 09, 2014

Nyesha

Barbell Squats
12 reps @ 45lbs; 10 reps @ 65lbs ;8 reps @ 70lbs
Elevated Lunges
20 reps @ No weight; 10 reps @ 30lbs x2
Hip Thrust
10 reps @ 45lbs x2; 10 reps @ 70lbs; 8 @ 80lbs
Leg Press
10 reps @ 205lbs; 8 reps @ 220lbs; 8 reps @ 235
Leg Extension
12 reps @ 90lbs; 8 reps @ 105lbs; 6 reps @ 120lbs

I'm 5'2 and weight 160lbs

April 18, 2014

adrian bryant

weights seem too light to me.

for example on the squats where you do 8 reps with 70 pounds do you feel like you can do 8 more if you wanted to? be honest

for the hip thrust you are doing only 80 pounds for 8 reps. I had a 15 year old girl doing that weight for 10-to-12 reps.

now if those weights are truly kicking your ass then stick with them because as you get stronger you will see results but be honest and use a weight that keeps you planted in the 6-to-12 rep range and also...

you only need to do 1 thigh exercise (squats) and 1 butt and hip (thrust) exercise

April 19, 2014

Nyesha

To be honest they don't, I'm going to make some changes in that case, thank you :)

April 20, 2014

Rebekah

I have gone from 266 to 219 following your Now Loss work out plan. THANK YOU, THANK YOU, THANK YOU. My goal is 160, and I am 5 ft 10. I have read online that you can only gain muscle while eating a calorie surplus. Since I am losing weight by eating at a calorie deficit, could I still follow this exact plan above and get bigger thighs? Or do I have to weight until I have lost all of the weight I want?

March 22, 2014

Adrian Bryant

wrong. a surplus is not always needed. You just need to get stronger each workout along with making protein 25-to-50% of diet. now sometimes if you're not getting the results you want then you may want to consider eating more overall calories but your best option is 1,2 & 5 of this plan here to lose fat and get a butt

March 23, 2014

Rocio

Hi Adrian. I'm 19 and I have lost weight over the past year .With my genetics I put all my weight on my butt and thights which is good. I was wondering if I can do the butt workout 3 days a week instead of two but with slightly lighter weights because i cant go to the gym and i use random things around the house (lol). I am also eatting more again. Thank you so much love your website.

March 18, 2014

Adrian Bryant

no, its not about quanity but quality workouts. doing more may actually slow down your progress. use the heavier weights that keep you in the 6-to-12 rep range 1-2 days per week

March 21, 2014

Steph

I recently lost about 30 pounds. My stomach is still quite large, but I lost all my lower body curves. Is it possible to lose weight in my midsection and get back my bigger butt and thighs at the same time?

March 17, 2014

Adrian Bryant

yes but go here to do it

March 18, 2014

Tanya

Hi Adrian,

I just started back gym and I am trying to gain in my butt and legs. Im natually small like say 105 pounds and I lose weight easily. However I want to know how to gain weight in my legs and butt and keep a tiny waist!.It's very confusing for me. Also what to eat and how much for my size in order to gain weight and not put on bad size in my tummy. Please help! Thanks!

March 15, 2014

Adrian Bryant

the answer is laid out for you already on this page

March 15, 2014

Tanya

Thanks Adrian,

I am just wondering, u mentioned above to do one thigh workout once or twice a week right, what about the other legs workouts? what can I do for my hamstrings and butt and how can I get some curves. I have a small cute size but i just want more curves, bigger sexier legs and a round butt. asking for a lot I know but I just want to feel sexier and confident. Your input would be greatly appreciated! Do you have a full workou that can help me?

And also for losing the little belly fat I have ( don't really have a belly though just a little love handle and that annoying little thing on my lower stomach. Should I just use one of your stomach fat burning routines on this page? What abs excerciese can you also recommend to keep it trim, flat and firm and how often should I do it?

I also work out upper body as well but I don't really worry about defining my upper body as it alreayd looks toned.

And most importantly! How much should I eat eveyerday, I am lost there as to how much I need of protein, fat and carbs per day for my size. Don't want to eat too little or too much.

Thanks a lot!

P.S sorry for being such a pain

March 16, 2014

Adrian Bryant

you're not being a pain. I realize you need help and you may not have the same exp. as me but as for a FULL leg workout... the plan on this page will also hit your butt and hamstrings as well.

see 2-thru-5 here for belly

refer to the diet here on this page

March 16, 2014

Jess

Hi Adrian,
I am trying to lose some weight off my lower abs while trying to build muscle in thighs and butt. I read somewhere you said 112 grams of protein is 448 calories? Can you please tell me what foods can give me 112 for only 448 calories because for me I have a hard time eating 112 grams under 1800 calories. Thanks!

March 06, 2014

Adrian Bryant

have you tried adding protein supplements or shakes to your diet?

March 07, 2014

Jess

Yeah but the protein supplement is only 25 grams per scoop and kind of expensive to have it everyday. Is it possible to get 112 from food in about 1300 calories?

March 07, 2014

adrian bryant

of course it' possible. you just need to find a high protein source you like

March 10, 2014

Jess

Ok so just 2 more questions lol sorry if this sounds confusing but

1. if I want to do butt bridges with one leg each how much weight is too much? Is it the same rule the 6-12 rep range?

2. do I need a spotter with belted squats like the one in your vid?

Thanks Adrian!

March 10, 2014

Adrian Bryant

1. same rule

2. do you have a belt? if so then NO, a spotter is needed. much safer than regular squats

March 11, 2014

Jess

Yeah I'm using the belt sorry I meant belt don't know why I said belted lol. So you are saying a spotter is needed or did you mean to say isn't?

March 11, 2014

Nazanine

Hi.. I really want to start putting together a whole workout based on all of your different articles and tutorials, but, I'm a novice and I have some confusion about warming up. So basically, it's already a given that I have to do some cardio to lose the extra bit of body fat that I have. But regardless of that I guess, what am I supposed to do to warm up before doing all this weight lifting? Do I do light cardio before lifting? Or can I just start lifting weights after sitting completely sedentary? Pretty much, I just want to know what I'm supposed to be doing before lifting, or if it even matters.

Also, do I need to alternate different body parts for different days? Or does it matter if I do all on the same day?

Thanks

February 07, 2014

Adrian Bryant

you need this total plan here but as for warm up you could do light 5min cardio and for weights you could warm-up with a much lighter weight

February 08, 2014

kristen

How many days a week do I need to work out my legs for them to start growing? Thank you:)

February 28, 2014

adrian bryant

no more than twice a week

March 02, 2014

Jessica B

Hi Adrian. I just started working out my thighs and butt. The first week worked out one day doing weighted lunges and weighted butt bridge. i was sore for about 4 days. my next work out i went a little bit harder but have found that i am not really sore. Its that ok, or should I be sore? not sure if I was doing the lunges correctly this time? Also the first time I exercised I did lunges flat on the floor and the second time I did them on a step like you showed in the video.

January 21, 2014

Adrian Bryant

yes, that's normal. you'll be less sore each time you workout

January 23, 2014

Cheresse

Hey Adrian,
If i do the elevated lunges 2x a week will this also help with making my hips a lot bigger? Im also doing the bigger butt workout d as well

January 09, 2014

Adrian Bryant

are these weighted lunges?

January 09, 2014

Cheresse

yes they are but right now theyre not that heavy. 20 lb dummbells is all i have. i plan to buy heavier weights in the future

January 09, 2014

Jeanie

Hi Adrian I know this is probably a dumb question but I am going to ask anyway. I am a smoker and I am trying to build thicker thighs - I have been working out for about a year and have not seen any gains I am leg pressing at 270lbs and I do get my protein and carbs in. Do you think my smoking prohibits my muscle gains? Please don't judge

December 16, 2013

Adrian Bryant

not really. have you tried anything other than the leg press and how many reps do you get with 270 and how many sets

December 16, 2013

Jeanie

I complete 10 reps and 4 sets - yes I do other exercises such as I deadlifts and leg extension. I don't understand what the problem is?

December 18, 2013

Skky

Adrian, im 31 5'4 170... I'm have love handles and a little pooch on my stomach. I want to drop 15-20lbs. And get a slim waist. Link me a workout,please

November 10, 2013

Adrian Bryant

use this workout and this diet to drop 20 pounds

November 11, 2013

Rebecca

Hi Adrian. My diet is horrible and i cant keep up with it. I really want to get a smaller waist but every exercise ive tried does not work out. Please help!

November 03, 2013

Adrian Bryant

see this

November 04, 2013

Naomi

Hello Adrian,
I'm 5 feet, 185 pounds, I carry most weight in my mid section, I've tried everything from sit-ups to diets, to pills but nothing has worked. I have some inner thigh fat, and a square butt. Also my hips indent, which makes my shape even worst. I would like to get a nice slim stomach and voluptuous semi muscular thighs and a nice round butt. I don't know what exercise or diet to do!!! Please help! Thank you

October 23, 2013

Adrian Bryant

then go here

October 24, 2013

Jeanie

Hi Adrian, I go to the gym lift weights and do cardio for weight loss but it seems that the areas that are already small (thighs and butt) are getting smaller and the belly and arms stay the same. What do I need to do different or am I doing things right? I eat clean 1900-2000 calories, which include 200grams of protein. I increase reps or weights each workout- I weigh approx 175lbs, 5'6" I can now leg press up to 230. I want the thicker thighs smaller waist. Can you explain the process when trying to gain muscle mass and lose weight (upper body)?

October 18, 2013

Adrian Bryant

you're doing nothing wrong but the as you lose the fat off your butt and thigh it will look smaller. have you read this?

October 20, 2013

Jeanie

Thank you - I understand you can't spot reduce fat it is just discouraging for some of us the results are just the opposite - losing fat where they don't want to and the stubborn fat just won't leave ! One additional question what are your thoughts about the Hip Abbductor machines at the gym to increase lower body mass ?

October 21, 2013

Adrian Bryant

your doing nothing wrong and as you lose fat off your thighs and hips AND as you build mass in that area they will actually look bigger and better.

I think the hip abbductor is a waste of time if you're doing hip thust, bridges and/or squats

October 21, 2013

jenna

estos ejercicios que estan en esta pagina (como las sentadillas, correr en escaleras,etc) aumentaran tambien el tamaño de los gluteos? o solamente los muslos

October 12, 2013

Adrian Bryant

sí que también ayudará a aumentar el tamaño del trasero

October 13, 2013

jenna

el edificio donde vivo tiene 3 pisos usted dice en el entrenamiento de escaleras que se debe subir 10 pisos ¿no podría subir 3 pisos y luego bajar y subir nuevamente hasta completar los 10 pisos que ya vendría a hacer mi primera serie ?? quiero aumentar muslos y glúteos si o si antes del verano que es en enero =)

October 14, 2013

Adrian Bryant

sí, un total de 10 vuelos = 1 juego

October 16, 2013

Name*

Kay

I am 31yrs, 5'4" and160lbs and 3 kids. I gain weight in my stomach and would like to loose my stomach, get a smaller waist, thicker thighs and bigger butt. My diet is horrible and I don't eat a lot of things but really needs to change for health reasons. Any suggestions on where to start because I am clueless.?????

September 26, 2013

Adrian Bryant

the page your are on now is perfect for what you want to do

September 27, 2013

Rachael

im 33yrs old 5'4" 165lbs and have had 4 kids. i gain more in my stomach and arms then the rest of my body. I want to get bigger on the bottom half of me and smaller above the waste so if i add cardio to get smaller up top, will that have a negtive affect on what im trying to accomplish below with this plan?

August 29, 2013

Adrian Bryant

not at all but see this to understand why

August 31, 2013

Melissa

Can I do both the butt and thigh workouts in the same week? Just asking since both workouts are best if performed 1-2 times a week. Would I be able to do 2x thigh workout and 2x butt workout in a week? Or should I do one of each a week?

August 26, 2013

Adrian Bryant

just do this plan here twice a week to hit both butt and thighs

August 28, 2013

Name*

Hi Adrian
I'm 5'5 and i weight 167 pounds i Have natural curves but now that i'm overweight my stomach is really big and is messing up with my body shape. I really want to lose some weight but i want to stay really thick or even thicker. i want to lose my belly fat of about 15 pounds. I'm caribbean so I eat rice and bean everyday.What food should i stop eating and what should i do to lose the weight while i maintain my thickness?

August 19, 2013

Adrian Bryant

use this to maintain and even enhance curves as you lose weight

August 19, 2013

Liz

Quick question>>> if I do these workouts will my love handles go away as well , these things are really killing my shape! Lol

August 07, 2013

Adrian Bryant

what is your weight and height?

August 08, 2013

Autmn

Hi, I've always had trouble gaining weight. I've ranged about 114-116/5'5 an a half for the past couple years. Because I have an high metabolism, could you give me some type of information on how to make the butt area and thighs bigger? Or at least some tips on how to gain some type of curves on my body?

July 30, 2013

Tiffany

Hi. I weight 121 & I wanted to gain weight what do I do? I want to become thicker but not fat !

July 15, 2013

Adrian Bryant

go here

July 17, 2013

bianca

hi, i've done the workout on this page mostly the barbell squat.
its worked i have thick thighs and a bum but my only problem is i have small calves and i wanted to know is there anything i can do to get them bigger?

July 09, 2013

Adrian Bryant

go here

July 09, 2013

Nay

Hi Adrain, I need to loose weight all over but i dont want to get rid of all my thighs and i want to keep my butt and loose some of my thighs not all.. My thighs are actually a bit toned. I am 240lbs but want to loose weight all over fast and still be curvy big butt and nice thighs. How can i go about that?

July 08, 2013

cristy

Hi Adrian, I am 5'0 and 140lbs i have kinda thick thighs and butt but i feel its just cause i gain weight. I want to have thick thighs and butt but to be in shape. I don't want to work out and lose what I have. What would be the best thing for me to do? I want to lose my stomach but keep the curves I do have, just enhance them more. I want thick thighs big butt small waist.

July 01, 2013

Adrian Bryant

go here to get flat belly and keep curves

July 01, 2013

Erique

I want a nice bubble booty and thick thighs.

I'm 6 feet and I am 188lbs. What work out is best for me Adrian?

June 19, 2013

Adrian Bryant

the plan on this page

June 19, 2013

Erique

Will eating Puerto Rican food (Spanish rice, beans, flan, chichirrones, etc) and eating corn bread and greens. Will it help also?

June 20, 2013

Adrian Bryant

yes, those foods are okay to ear while on this diet

June 20, 2013

Chantal

Hi I am 5"6.5 weigh approx 116 and have the measurements of 32"25"34 and am looking to become thicker. I've never been beyond 120lbs (I am 29) and am to put on too much weight. However I want to achieve a thicker yet athletic look. Right now my physique is that of a model but id like to be a little more curvier. Could u reccomend and excercise where I could increase my bust and glutes? Or a diet plan (I think I consume around 800 calories daily and I'm trying to eat more to get to 1200- even bought a weight gainer to help)

June 10, 2013

Chantal

Thank you. I'll give it a try

June 17, 2013

Lauren

Hello!

I'm 5'6, my measurements are 32-26-37 and i'm 19 years old. I really want to get wider hips and a bigger butt to look more curvy, I have slight curves but i'm not yet at where I desire to be. What would you suggest are the best exercises I should be working on?

Thank you, big fan!

June 04, 2013

Adrian Bryant

what is your current weight?

June 04, 2013


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