How to make your butt bigger & less flat

Sarah,

You can probably gain enough muscle to reach your goals by eating .75-to-1.25 grams of protein per pound of bodyweight or 97-to-163 grams of protein a day

Adrian bryant |05.10.08 - 8:05 am

what is the recommended amount of daily protein intake for someone who is trying to bulid muscles? and im NOT talking about ganing major muscles like body builders, but a female who is 130 pounds, and wants to gain maybe 2 to 3 pounds?

sarah |   05.09.08 - 8:08 pm

hurting legs,

One trick you can try to help you feel it more in your butt is to do single leg Butt bridges before you do this exercise and is there anyway you can send me a video of how you're doing this exercise so I can see if you're doing it right?

The leg that's on the chair shouldn't hurt since that's the resting leg - DON'T use that leg to help push yourself up!

Another reason for not feeling in it your butt is becasue maybe you're not coming down far enough - the deeper you squat down and the more you push from your heels the more you'll feel it in your butt and...

stretch your calves before soing this exercise so you can come down farther without your heels coming off the floor

Adrian bryant | 05.09.08 - 9:33 am

hey..
llike India i find that when i am doing these..the leg that is on the chair starts to hurt alot and i dont feel the sorness in my but as much as i do in my legs..is that a sign that i'm doing it right?

hurting legs | Email | Homepage | 05.09.08 - 12:06 am

Sarah,

You can accomplish your goal through hill sprints (the stepper the hill - the better for your butt

Adrian Bryant | 05.07.08 - 9:39 pm

Im 133 pounds and i want to be within 120-125 pounds. I want to gain at least couple inches on my butt by adding muscles, but is that possible to lose weight and gain muscles on my butt at the same time? should i wait till im thin to start the butt buliding excersises! plus do u think its possible to add 2-3 inches to my butt area , if i eat healthy and do these workouts??

sarah |   05.07.08 - 8:46 pm

Carol,

You simply need to do weighted squats and/or hill sprints to add size to your butt and...

Use moderate-to-heavy weights to get butt size

150 bodyweight squats will generally only tone you up

adrian bryant | 05.07.08 - 2:09 pm

Hey i want to make my behind look better. I do no 150 squats a day. I've done this for 2 weeks and I've seen no results. I'm only having 3 meels a day and i'm also doing 40 sit ups a day for 2 weeks. Please give me an advise.

carol |   05.07.08 - 1:06 pm

India,

It's lots of other butt exercises here but...

Is the pain you feel in your thighs soreness? if so - you just need to rest your legs a little more

Adrian bryant | 04.28.08 - 10:26 am

its me again! I tried to do the chair exercise and i can't complete the reps because its way too painful for my thighs... ever since i first did them i can't do them anymore... i know that this excerise will give me the results i want quicker, but is there other excerise i can do that will make my butt bigger quickly.

India |   04.27.08 - 11:18 pm

Jess ,

To get the effect you want - you need to burn fat by going to NowLoss.com while doing these butt exercises here

Adrian bryant | 04.27.08 - 9:36 am

I want a bigger butt but have a nice curve to show that i have a waste.What workout can give me a bigger butt but a nice curved butt in all directions (showing that I have hips) then a smaller abs but getting bigger to my butt.

Jess |   04.27.08 - 7:10 am

India,

You're not doing anything wrong - you may have to use heavier weights (10-to-20 pounds) and...

Do the pillow exercise or the butt bridge for 2 sets before doing this 2 chair exercise to help you feel it moore in your butt

Adrian Bryant | 04.26.08 - 4:59 pm

HI adrian it's India Again. So my second time trying the 2 chair exercise and i'm feeling it more in my thighs than my butt. I made sure my feet didn't raise from the ground and i pushed myself up from my heels.. am i doing something wrong?

India | 04.26.08 - 1:15 am

Monica,

Don't work your butt everyday because you won't give it time to rest and grow - remember...

Your muscles get firmer and stronger outside of the gym NOT IN THE GYM

Whey protein (and protein in general) will help your muscles recover faster giving you faster and longer lasting results and it'll help you maintain the butt muscles you have.

Best to drink whey after a workout

You only gain weight from eating TOO much and exercising too less but...

Protein will help you gain muscle weight which looks better than fat - gaining 5 pounds of muscle makes you look 5-to-10 pounds slimmer

Adrian Bryant | 04.26.08 - 5:17 pm

Adrian,

Why can't I work out 5x a week on my butt? It seems like it will get bigger and rounder faster if I work it more or is this just not healthy?? Also if I drink this Whey protein shake I got will this help out in anyway or will it hurt my results?? and when should I drink it before or after a workout?? Will it make me gain weight because I don't want to. let me know. P.S Thanks for all of your help. This websit is the best and IT IS FREE. You go BOY!!!

Monica |   04.25.08 - 1:01 pm

India,

Wait at least 2-to-3 days between butt workouts but...

You can do the butt pillow exercise with a dumbbell if you wish on rest days

Losing 5-to-9 pounds of FAT won't intefere with your butt building and contact me if you need more help

Adrian Bryant | 04.24.08 - 8:50 pm

Hi Adrian,

I'm so glad I discovered this site. I am trying to make my butt bigger in 2 months. My question for you is Yesterday I started to do the excerise for your butt with the two chairs and today my butt is sooo sore and are my thighs. I did 4 reps of ten with a 5lb weight, is that good if i want to get my butt bigger? Also you said that you should do this twice a week, so i shouldn't do any other butt building excerising in between those days? I was thinking that if i did donkey kicks in between i could gain more result, and another thing I want to lose 5-9 lbs will that interfer with my butt building?? I am about 5 6 and weight about 130 ish . Thank you for alll your help.

India | 04.23.08 - 9:35 pm

Michelle,

Yes, if you use anything "but" light weights - you'll be okay and stay within the 5-to-10 rep range

Adrian Bryant |04.20.08 - 4:36 pm

hi..i'm just wonder will this acually work if i do this exerise 2 times a week?

will my butt get bigger and rounder?

Michelle |   04.19.08 - 7:24 pm

thanks for all the tips and videos really helpful.

sarah | 04.15.08 - 12:55 am

Carla,

The running is probably causing you to lose total body fat including the fat from your butt area which is probably the reason why it's getting smaller and that's a GOOD THING if you're butt is getting smaller because of fat loss and...

To maintain and continue to build a bigger butt with this exercise - Use moderate-to-heavy weights for 4-to-6 sets of anywhere from 5-to-12 reps or better yet...

Do 1 set of 12 reps
Do 3 sets of 5-to-8 reps
Do 1-t0-2 sets of 8-12 reps

Do this 1-to-2 times a week (if done twice a week take 3-to-4 days off between workouts)

Adrian bryant | 04.14.08 - 7:31 pm

I already have a big butt but I love running. It seems that ever since I signed up for the gym and started running a lot on the tredmil my butt has been getting a little smaller and tighter. This exercise helps but how can I keep it big and still run?

carla | 04.14.08 - 11:34 am

Tyra,

It seems to me that buffie's butt is not a big & muscular one but a big and fatty one and...

I can only help you get a big and muscular one

Adrian Bryant |   04.10.08 - 11:10 pm

Jenny,

You should see postive results after your 3rd-to-5th workout if you keep progresivly using heavier weights to increase the size of your butt

Adrian Bryant |   04.10.08 - 11:00 pm

if i do these butt workouts to increase the size of it. how long till i see'll good results?

jenny |  04.09.08 - 8:34 pm

how do i get the buffy the body butt? is that possible? my butt is big but i want buffy butt

tyra |  04.09.08 - 12:06 pm

Kim,

The J-lo butt plan should be all you need and the sprint workout in the J-lo plan will help you burn fat off all over your body (especially your butt area)

adrian bryant | 03.10.08 - 4:04 pm

I cant figure out which exercise plan is best for me. I'm leaning towards the J-Lo plan and possibly adding a few exercises from the other plans but I'm not sure which approach will be best. My butt is flat but it has fat (flabby) and my goal is to make it bigger and rounder. What do you suggest?

Kim | 03.10.08 - 1:25 pm

Adrian,

Your exercises really come in handy at work as well as at home.

Regarding your video "How To Make Your Butt Bigger And Less Flat,"
I just tried this exercise the other day outside during my break at work. I didn't have chairs so I simply propped my leg on a big pile of snow and it worked perfectly. This was the same as using the hands-free method you demonstrated toward the end of the video. I could feel it working my muscle on just the 2nd rep!

I've also done the dust rag chest exercise at work. I figured, while I'm wasting 10 hours at a loathsome job, why not use that time to my advantage and get in some physical fitness.

Thank you again, Adrian, for these simple-to-do, home (or work) exercises.

"Candace" |02.17.08 - 5:19 pm

Paris, I will try to install a better video within 2-to-3 days

Adrian Bryant |02.06.08 - 10:04 pm

the how to make your butt bigger using a pillow video will not work on two computers. (the one using the chaair does) could you reinstall it? where is the pillow postioned? how high should i raise my legs. do you have photos that you could post of the exercise.

Paris | 02.06.08 - 10:57 am

Lindsey,

For a bigger butt - you need to do 4-to-8 sets of 3-to-8 reps using moderate-to-heavier weights to make your butt or any muscle grow and you only need to workout your butt 1-to-2 times a week when trying to increase your butt size.

Try these butt plans here:
Do these 3 exercises to get a butt like Jessica Biel
The Jennifer Lopez butt workout plan

Adrian Bryant |02.05.08 - 5:49 am

I need a booty! haha. I like your excersize and your advise. I'm excited to start! I do have a question, though. I've read this a few different places, but I'm not sure if it's true. I read that in order to get results faster and build a bigger butt, I should "burn out" those muscles. Such as, for the first few days, only do the excersize once a day, then bump it up to twice a day - once in the morning and once at night. I thought muscles needed time to repair and heal for the muscle to grow. So, which way is better? Burning it out, or doing it every other day? I really appreciate your help!

-Lindsey
I need help! |02.04.08 - 10:41 am