How To Get a Butt Like Jennifer Lopez
Workout plan to get a bigger butt like Jennifer Lopez…
In Week 1…
- Warm-up for 5-to-10 minutes by jogging or fast-pace walking and then Do another 5-to-15 minutes of dynamic stretching and then…
- Do 5-to-7 50-to-100 yard hill sprints, Rest for 10-to-20 minutes and then do 5-to-7 more 50-to-100 yard hill sprints and…
- After you do each sprint, walk back down the hill and rest no longer than 3 minutes and…
Do this hill sprint workout 1-to-2 times a week during week 1 (pick any 1-to-2 nonconsecutive days of week 1 to do this workout) and To get bigger butt each time you do this hill sprint workout…
- Sprint faster and/or farther each time you do this workout and…
- You want to sprint so fast as if a dog or a serial killer was chasing you up that hill and…
- The stepper the hill is = the better butt workout you'll get and…
If you don't have any hills…
- You can do sprints without hills but you may or may not get the same butt building results you'd get from Hill sprints or…
- You can Do the Jessica Biel Butt Workout or Do the Beyonce Butt Workout instead and…
In Week 2…
- Do 4-to-6 sets of 6-to-12 reps of ONE of the butt exercises from GROUP A & then…
- Do 4-to-6 sets of 6-to-12 reps of ONE of the butt, hip & thigh exercises from GROUP B.
GROUP A
Click on photos to see how to do exercise
GROUP B
Click on photos to see how to do exercise
Do this butt workout 1-to-2 times a week during week 2 &…
- Pick any 1-to-2 nonconsecutive days of week 2 to do this workout and…
- Doing these butt workouts more than 1-to-2 times a week on weeks 1 or 2 will not make you get a bigger butt any faster and…
- Expect to see results every 2-to-4 weeks but make sure you…
Use weights heavy enough to only allow you to do 6-to-12 reps per set so…
- If you ever end up doing more than 12-to-15 reps on a set then That set does not count as an actually set (it can be counted as a warm-up) and…
- Keep a training log because you don't want to use the same amount of weight, reps and/or sets each workout because to get a bigger butt…
- You'll need to beat your last workout or set by trying to do more reps, sets or using heavier weight each workout &…
On Week 3…
- Repeat weeks 1-thru-2 until you get a butt like Jennifer Lopez and…
- Make sure you take 1-to-2 weeks off after every 2-to-8 weeks in a row of doing the Jennifer Lopez butt workout to allow your butt muscles to Rest, recover and get bigger and you also need to…
Follow this 4-step diet plan to get a bigger butt like J-Lo…
1. Eat 1200-to-2000 calories per day
This will allow you to lose weight or maintain your weight while getting a bigger butt. Please note: As your butt gets bigger you will gain some muscle weight but the weight you gain will not make you look fat. It will only make you look more curvy but…
How curvy you look as your butt gets bigger will also depend on how much fat you have hiding those curves if you're overweight. See how to tell if you're gaining muscle or burning fat
Quick Tip: If you want to lose weight faster while getting a bigger butt then follow these 8 rules, do these workouts or use this easier 90-day workout plan
2. Eat 90-to-200 grams of protein each day
Eat anything you want & Eat whenever you want (just like in the nowloss diet) but make sure you eat 90-to-200 grams of protein each day so your butt can get bigger & stronger and…
You can get your protein from these food sources and/or you can use protein shakes like Optimum Whey or MRPs like Labrada Lean Body For Her to help you get all the protein you need for a bigger butt.
3. Drink at least 1 liter of water per day
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 eating 1500-to-2000 calories along with 100+ grams of protein per day & you're not getting results then more than likely…
- You're not doing the exercises in the workout above correctly and/or…
- You're using weights that are too light by doing more than 12-to-15 reps per set and/or…
- You're using weights that are too heavy by doing less then 4-to-6 reps per set and/or…
- You're using the same amount of sets, reps and/or weight every workout but…
If you're unable to do the Jennifer Lopez butt plan…
- Do the get a bigger butt at home plan if you can't go to a gym or don't have access to heavy weights that allow you to do 6-to-12 reps per set or…
- Do the Beyonce butt plan or the Jessica Biel butt plan if you don't have any steep hills in the area you live in.
Make sure you also see…
Tips for a bigger butt
How much muscle can I gain in a month?
Will my butt get smaller if I lose weight?
Will protein shakes make me gain weight? and…
You may also want to see…
How to sprint for a bigger butt
How to gain weight & get curves
How To Get Rid of Cellulite on your legsHi Adrian,
Do these exercises work out the gluteus medius and gluteus minimus? If they don't where can I fit these exercises in this workout?
Thanks!
Kim
May 21, 2013
of course they work! sorry I must have confused myself. I meant to ask how I can incorporate thigh workouts in with these butt workouts. When i do the jlo butt workout i don't feel it in my outer and inner thigh so i would like to add thigh workouts but i'm not sure which way would be best.
Thanks
May 22, 2013
This is from a typical male, I have to ask the question why would anyone want a big butt? Sure I love tone butts and tone legs and bodies. But why not just love what you have and just tone it up?
May 19, 2013
Adrian you are awesome! I have been following this site for about 3 years now and I lost over 50Lbs thanks to your tips & tricks. Now I want to take it to the next level. I was blessed with strong shapely legs but I want my glutes to be stonger. I have been doing a combination of supersets of some of these exercises 2 times per week. The results have been fair but I know I gotta push harder so I am aiming to lift heavier. I have a question, is it only one exercise in each group a/b or am I to select either one group of exercises? I dont have access to hill sprinitng. I use the stepper, cybex or treadmill and also do spinning as my cardio. Can you give me an intense interval for these machines that will help me build my butt? Thanks :)
May 09, 2013
#1 - if you don't have a hill then do this plan and only do ONE exercise from group A & B
#2 - using any of those machines will firm your butt BUT the weights will help make your butt bigger and curvier
May 10, 2013
Hello :)
i have a question. is a 50-80 metre hill alright? :)
can i do a combination of butt workouts and cardio in one week?
May 05, 2013
On the weeks that I'm supposed to take off, is it ok to still do cardio 3 times a week to maintain the rest of my body like my stomach for example?
April 24, 2013
Hi, I have a question about the singe leg deadlift. One side of my butt is smaller (left) so i am trying to target the left cheek first to get it the same as the right. If I am doing the single leg deadlift what leg do i stand on to target the left butt cheek?
April 17, 2013
Ive been doing the squat challenge but ivew decided to start this workout out today because i need faster results if at all possible...can i still do the squat challenge and do this 2 per week? Thank you
April 08, 2013
Hi my name is elizabeth i weight 108 pounds and i want to get big butt and a flat bell. by me doing this workout in week1 run and sit ups and week2 doing weighted butt bridg and dumbell squats of 4 sets of 6 reps once a week will help me get the results i want?
April 23, 2013
Hi. Im 22 years old...I weight 106 lbs...I want a bigger bottom and wider hips..can you please help me..please..I want to get right for the summer..and I feel you can help me
April 07, 2013
Hi I'm 14 years old and 5/1 and 90 lbs. I want a better butt in time for summer, but I don't have super heavy weights just 10 and 20 pounds. Which workout do you recommend?
April 06, 2013
I started a butt workout with my client and will incorporate some sprints to the workout. We took some before pictures so I will show you the results in 6 to 8 weeks.
March 29, 2013
I'm 5'0 163 my mesurments are 36 32 45 I want to get a bigger butt I know I have weight I have to lose on my love handles but I want to achieve a butt like Kim k any tips on what I should do? And any other eating tips?
March 22, 2013
Is it possible that my butt would become more square?My butt isn't very flat but I'm afraid it would become smaller or square. I'm 5ft 1'' and weight 121 pounds. What exercises should I do to avoid having square butt?
March 22, 2013
Hi Adrian. I'm about 5 ft 06 and weight about 121 pounds. My butt isn't completely flat but I would like to make it bigger. Is there any risk that my butt would actually get smaller with these exercises?
March 18, 2013
And I thinking exercising with Jessica Biel plan
March 18, 2013
I really appreciate that. thanks!
March 19, 2013
Hi Adrian,
I used to have great legs and round butt naturally, but since I graduated college it's all disappeared. I need to do some major building of my butt and thighs/legs so that they're all much bigger again. That said, I'm 5'4" and weigh about 150, so I've also got about 15 lbs or so to lose.
I was wondering what the best order of operations is here...should I start with the J-Lo butt workout first, then move on to my thighs/legs, and then (after building all of that to the size I want it to be) focus on losing any weight that has stuck around? Or should it all be done simultaneously? I'm really focused on building size in my lower body so I want to know what's best based on that--losing the weight up top is secondary.
Thanks for your help and this amazing website!!!
March 08, 2013
Since i dont have acces to hills i was wondering which of the other two plans ( the beyonce workout, or the jessica work out) will be more effective in making my butt a lot bigger and building the muscles at the top of my butt
February 28, 2013
either one will work. the beyonce is for people who are not able to do squats
February 28, 2013
Hi!!! I love your page, you are really down to earth and sincere. Well I'm 18 years old, I'm a girl, I measure 5'6 and weight about 130 - 135 pounds. I'm big bone, that's way I LOVE my weight, and I have a nice ass but I want it more big, strong and rounded.. sou i'v being doing squats starting from 12 - 10 - 8 - 6 sets, and adding weight to every repetition. What do you think?
February 27, 2013
I want to start this program. How much weight should I start out using?
February 19, 2013
I mean what size dumbbells? I workout regularly about 2-3 times a week but have only been using really small dumbells like 5 lbs
February 19, 2013
use a weight that will only allow you to do 6-12 reps per set and that is usually more than a 5 pound dumbbell
February 19, 2013
Hi Adrian.
I will start to do this workout, I realy want a butt like jennifer
I have a few questions: You say that I should make ONE exercise from group A and one exercise from group B, if i choose hip trust and squats, can i add elevated lunges, bulgarian squats, butt bridge and dead lift to my training as well, or only 2 exercises as you say? and why only 2? a nother question is can i do these exercises 3 times a week instead of 2? Thank you for a great page!
January 21, 2013
only 2 and here's why... if you use enough weight and challenge your self you shouldn't fell like doing anymore plus there is no need to do many exercises that do the same thing.
Pick 2 for now and switch every 4-to-6 weeks.
do 2 times per week at the most. doing more will not give your butt time to recover rest and get bigger
January 21, 2013
Hi, Im trying to lose weight in my stomach and thighs. I was wondering can i do this excersie twice a week and still go to the gym to do my regular orkout.
January 18, 2013
Hi, this is the work out I am looking for for my Butt. My butt seemed to have gone into my legs and I need to firm this back up and get it lifted but I want it to be as tight as Jlo's. I want to start up with this workout on Monday. Thing is that its very cold and wet where I live at. Do you have any recommenations on how I can get these sprints done at home or at a gym?
January 17, 2013
do I have to workout only twice a week can i workout as soon as my muscles heal?
December 27, 2012
i understand but it takes about 3 or 4 days for my muscles to recover anyways because i can't always stick to a specific schedule
December 28, 2012
If you're going to be working out ONCE every 5 days (4 days rest) then that'll be fine
December 29, 2012
Should my glute muscles be sore the next day after a good glute workout? I was disappointed this morning because my muscles weren't sore and I worked hard yesterday. At least I thought I did...
November 14, 2012
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