It's very important your heels stay flat on the floor while doing this butt exercise and focus on pushing with your heels instead of your toes so you can feel it making your butt bigger and...
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
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
Sarah,
You can accomplish your goal through hill sprints (the stepper the hill - the better for your butt
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
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
Jess ,
To get the effect you want - you need to burn fat by going to NowLoss.com while doing these butt exercises here
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
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
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
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
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)
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)
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
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
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