This workout plan will get you a big butt like Jennifer Lopez
On Mondays you'll do Hill sprints to build up your butt & burn overall body fat...
- Warm-up for 5-10 minutes by jogging or fast-pace walking and then...
- Do 5-8 60-100 yard hill sprints, Rest for 10-20 minutes and then do 5-8 more 60-100 yard hill sprints.
- After you do each sprint, walk back down the hill, and take a 2-3 minute break.
- The stepper the hill is = the better butt workout you'll get and
- The faster you sprint up the hill = a better workout for your inner thighs, hamstrings, and even your abs so...
- When sprinting... Imagine that a dog is chasing you and you're running for your life and...
- If you get tired while running your 60-100 sprint... jog or walk the remaining distance.
1.
Single Leg Butt Bridge
Hold for 45-60 seconds and then do 15 more reps lowering your butt up &
down off the floor.
Watch this short video to see how to do the single leg butt bridge correctly.
Take a 1 minute break before doing the last exercise.2. Bulgarian Squats using chairs
Do
4-5 sets of 6-10 Bulgarian squats while holding two 10 lb. dumbbells and
if you have trouble balancing...
Hold a 20 lb. dumbbell while the other hand holds onto the chair for better balance. Watch this short video to see how to do Bulgarian Squats correctly.
Take a 2-3 minute rest after each set and try to use heavier dumbbells or increase the number of reps you do each time so you can continue to add the size you want to your butt.
Workout tips for getting a butt like Jennifer Lopez
- Don't workout for long periods of time on the treadmills, bike, or take aerobics because these activities will prevent you from getting those bigger sexier curves on your butt and...
- Since Jennifer Lopez is 5'5" and weighs somewhere between 120-130lbs... You may have to lose some weight by doing Jillian Michaels weight loss plan and/or...
- Do other at home body sculpting exercises to actually get a figure like J-Lo's and you may want to see...
- How Jennifer Lopez lost 40 pounds in 2 months after having twins
45 Responses to "The Jennifer Lopez butt workout plan "
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
Lizzy,
If you're trying to gain a little weight - Do these workouts while doing this weight gain diet
Jen | 05.09.08 - 10:50 pm
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,
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,
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
daisy | 05.06.08 - 1:53 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
wanda | 05.04.08 - 9:11 pm
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
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.
Meagan | 04.26.08 - 2:15 pm
kim | 04.25.08 - 8:16 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
I'm 5'9 and weigh about 135 I'm very thin and have been wanting to get a healthier (bigger,sexier) lower body. My routine thus far has included Buns & Thigh Pilates, leg lifts (don't know all proper names for exercises)with ankle weights, pelvic thrusts, lunges, and squats. I'm not really a runner so the whole sprinting thing has me at a loss. Can I use an elyptical machine or stairmaster and get the same results? Also I'm trying to gain weight to help my booty look bigger by drinking weight gainer shakes from GNC or whey protein after working out. I have just added your butt bridge and step ups, and tried the dead lift but feel nothing so I'm not sure I'm doing it correctly. I also run the stairs at work but I'm looking for a noticeable diffence in about 8 weeks. Can you tell me what plan I should do and what days? Also any changes I should make? Thanks so much.
Lana | 04.23.08 - 1:20 pm
You can have a J-lo butt at any weight but you'll need to burn off enough fat to bring out J-lo's curves and figure and to lose weight - Just go to NowLoss.com to see how to burn fat so you can see your curvy figure
That sounds okay - just keep me informed on your results so i can help you just in case the stair workout isn't giving you the results you want but...
I do know for sure you are getting a GREAT fat-burning workout!
Sabrina | 04.11.08 - 6:21 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
on the jlo workout it says to do hill sprints, is that to loose fat on the butt? cos i have no fat in that area so i dont want to lose the little bit i have. also will this workout still work if i skip the running bit and the hill bit and just go onto the other bits. thanks.
tina | 04.08.08 - 8:13 pm
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
First of all, THANK YOU FOR YOUR HELP ... I just wanted to ask you something. I live in Miami Beach, so we do not have hills, but I live in a 26 story building and I have been climbing stairs for a while. Can this help me to build a big butt? I have belly fat, but my legs and butt are very thin, so I am doing interval training while climbing stairs. Do you think this kind of exercise is going to help me to build a big butt?
Sandra | 04.08.08 - 1:52 pm
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
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
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
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
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,
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
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
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
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
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:
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
