Workout plan to get a bigger butt like Jennifer Lopez...
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 take a 2-to-3 minute break and...
- Do this hill sprint workout once a week (pick any one day of the week to do this workout)
- The stepper the hill is = the better butt workout you'll get and...
- The faster you sprint up the hill also = the better butt workout you'll get so Imagine that a dog is chasing you and...
- *See more tips on How to do hill sprints for better looking legs
- 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 Just do the Jessica Biel Butt Workout here
Week 2
*Do 4 sets of 10-to-20 reps of JUST ONE of these FOUR exercises...
*Only do 4 sets of ONLY 8-to-12 reps if you'll be using extra weights with any of these 4 exercises And after you've done 1 of the 4 exercises above...
*Do 5-to-7 sets of 5-to-10 reps of ONE of the these 7 butt exercises...
- How to do Leg press for a bigger butt
- Elevated Lunges for making your flat butt bigger
- How to do squats for a bigger butt
- How to do walking lunges for hips, thighs & butt
- Dumbbell Squats at home for a bigger butt
- Doing Bulgarian squats to make your butt bigger & less flat
- Single Leg DeadLifts
*Don't use weights that are TOO LIGHT or TOO HEAVY - pick a weight that's so heavy you can only move it 5-to-10 times all by yourself with very little or no cheating or with very little help from a partner so...
If you can't lift a weight more than 4 times then it's
TOO Heavy and... If you can lift a weight way more than 11 times
then the weight is TOO Light and...
ONLY Do this week 2 workout once a week by picking any one day of the week to do this workout
If you don't understand...
Click here to see an example of the Week
TWO J-Lo Butt workout
Week 3
Rest to allow your butt muscles to Rest, recover, grow, get stronger and get bigger.
Week 4
Repeat weeks 1-thru-3 until you get the bigger butt you want
To get a bigger butt like Jennifer Lopez...
- You only need to do the WEEK 1 & WEEK 2 workouts ONCE a week and if you think you can get a bigger butt faster doing this more than ONCE a week - Look at How many times a week can I workout the same muscle? and...
- Go here to see why you need to Keep a training log so you can make your butt get bigger every time you do these workouts and...
- Use JUST THE DIET PLAN here to burn fat & gain muscle for a bigger butt and...
Here's other workouts you can do for a butt like J-Lo...
- Your at home 4 minute butt workout
- Workout plan to get a butt like Jessica Biel
- The Ultimate Leg, Butt, Hip, Thigh and Tummy Makeover
If you want to lose weight & get a bigger butt at the same time...
You should focus on losing weight first (Only if you are overweight) like with Jillian Michaels weight loss plan here and getting down to a weight you like before you focus on getting a butt to get the perfect hourglass figure like J-Lo and...
Look at these 2 articles here to understand why...
- How can I Lose Weight, Get a flat stomach and a bigger butt all at the same time?
- Will I lose my butt if I lose weight?
- How to make your (butt) muscles get bigger and bigger
How are you so sure that this plan works? Do you have any sucess stories or before and after pics I could see? I'm having trouble having faith in this since I have very small hips and I thought it all comes down to bone structure and genetics.
Hi Again,
Thank you for replying so quickly. I just have one more question after I do the jlo butt workout plan my leg muscles and my gluetus muscles are so sore..how often and when should I do the ski steps? and is it okay do do the ski steps rigth after I do the jlo workout?
You can do that but how about doing it later on in the day or at least 2 hours after your butt workout?
I should also add that you shouldn't really go over 20min for yoru ski step workout but give it all you got and make it real intense for a QUALITY workout
If you're doing the butt workout ONCE a week - you can get away with 3-4 times a week of ski steps
Hi Adrian,
I have a very flat bum which i want to make bigger and I do this workout plan one day a week, every tuesdays. I'm starting to notice that Im gaining belly fat around my tummy and I know you said in order to get you bum bigger you have to gain weight first by eating alot of calories and protein.
my question is if i do this bum workout plan can I also do the ski steps interval training ( www.nowloss.com ) to lower tummy fat? or would this slow down my butt building progress? if it is possible please tell me how many days per week i should do the interval training.
Thanks so much.
you can do the ski steps workout and you dont have to gain weight but you also shouldnt be on a weight loss either.
Go here and eat enough to maintain your weight OR you can eat no more 250 cals. less than this to lose some fat
I need to know how heavy the weights i should start using while working out the butt, like squats or lunges,
i never lift that heavy weight before,
female age 22 height 155 cm weight 50 kg
im not sure how much to start lifting and how much i should lift for really huge noticable butt?????????? 
and, one more question please, ..
im planning to workout once a week, all the workouts that are mentioned for butt enlargement once a week, i want fast results :'( is that ok? or will it hurt my results?
thank you very much
Pick a weight that will allow you to do the required amount of reps like for squats you need to do 5-to-10 reps so...
If you cant do 5 reps = TOO HEAVY
If you cando more than 10 reps = TOO light
please look at this to answer the second part of your question
what are hill sprints?
iv had a flat bum for ever and i hate it!!iv tryed convincing myself its nice and round but its not im seriously considering butt implants coz nothing seems to be working,i wanna big round but now sooo please help me get it!
just stick with the plan on this page and you'll have your dream butt
I use to be very active. I use to swim alot and do gymnastics and worked out in the gm in my early 20's. I use to have a nice butt, but over the years it seems as if it just feel from grace. I want to lift it back up! I have been doing a lot of squats and lunges for the last 6 months. It has gotten a little better. I don't go to the gym and I don't have a hill to sprint. What can I do in my house that can improve my butt! I tried doing the hip/thrust and I just feel it on my thighs and knees and lower back. I don't feel the burn on my butt. May it be due to my height, I am 4'11 and 120 (chair is to high)? 
I think the main thing you need to do is (which you're already doing) is to find some new butt exercises.
go here for all butt stuff but just try to mix things up and you can even still do the squats and lunges but you have to do something to make them more intense like...
using more weight, reps and/or sets
as for the hip thrust...
-Try doing them with extra weight
-Try pausing at the top for 2-to-5 seconds and squeeze butt
Let me know how this works out and contact me again if you still need help
Hi Adrian!
I just want to say thank you for this site,cuz it is really help alot!
I have been doing your exercise over 1 year I guess,and I love them!
I have tried the butt/hip thrust and I must say it REALLY give the butt a good lift 
I have been working out for a long time 6 years,the first 3 year was superstrict,and then I got pregnant,and I did a long break
and I had some trubble fo to find my way back to my workout
but then I found your site and it helped me alot,so now I am hocked lol
I am a living proof that you can get yourself a bigger butt and transforming your body with exercise and the right food
have a peak in my blog to see my transformation
keep up the good work!
best wishes
/buttgirl
So Im 5'2 and weigh 120. I don't want to lose weight but I do want to gain muscle. I recently started going to the gym. My goal is to get a big butt and get thick legs. If possible can you give me any tips on what machines to use, how many times a week, and how many reps please??
I will appreciate your help!
will sprinting on the treadmill at a high elevation help?
also, i have fat on my butt but its not shaped how i would like it to be...will these exercises get rid of the fat that i do have or just make it sit better?
you shouldn't lose too much fat doing just the butt exercises but being on a fat loss diet and exercise plan will burn off butt and overall body fat
Hi Mr. Bryant
I was wondering if I did this workout, would it also make me lose weight? Because I am like 102 pounds and I am trying to gain weight but along with that I want a bigger butt. I used to be in shape lookinhealthy but I am not sure how I lost my thighs and my butt. I am just much too skinny now. What do you think will help me gain some weight along with having my butt get bigger? And no, I dont mean muscle mass
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