Workout plan to get a bigger butt like Jennifer Lopez...

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 week 2 workout below for weeks 1 & 2

If you can't do squats...

• You can do the week 1 workout above for weeks 1 & 2 or...
• You can replace squats with Dumbbell Squats at home, Bulgarian squats, Lunges, or 1-legged dead lifts

jassigrl

Just go back to what you before to get a bigger butt and...

If you're not seeing the same results after a resonable amount of time...

you may want to limit your kickboxing to once a week to allow your butt muscles to rest, recover and get bigger

Adrian Bryant | 06.28.09 - 5:52 pm

ok. my but was getting really big. like every two weeks, i noticed increase.then, i got my braces and my weight just fell off. plus i hadnt did the sprints for about 3 weeks. im starting back today tho. ive noticed that my but and hips seem smaller now. what can i eat?what do i do now that im about to start kickboxing every monday and wednesday?how do i combine the sprints and kickboxing when i have braces?

jassigrl@gmail.com | 06.28.09 - 12:50 pm

Layla

start off with whatever weight challenges you for 5-to-8 sets of 3-to-8 reps of dumbbell Squats and then remember to try to add more weight, reps and/or sets each workout to get a bigger butt

Adrian Bryant | 06.28.09 - 5:50 pm

Hi. I'm a small girl at 5'3, 103 lbs. When doing dumbbell squats, how much weight should I be using? My stats are 34-25-35, but I'd like to get at least an inch or two bigger hips. Thanks.

Layla | 06.28.09 - 11:07 am

Jodi

It's no limit on where you want to be and yes...

You can get a butt like J-lo

Adrian Bryant | 06.25.09 - 8:40 pm

1. If one keeps increasing the weights and/or amount of reps/sets (as long as it's less than 10 reps per set), can one's butt just keep growing and growing, or is there a certain limit when one's gluteus maximus muscles aren't able to grow any larger?

2. And can someone with a really insignifigant, small butt, really get a big butt like Jennifer Lopez or Kim Kardashian?

In advance, thank you.

Jodi | 06.25.09 - 7:49 pm

Paula

You have to let them rest long enough to let them recover and get stronger and the time for that varies from person to person but taking at least a week off from intense workouts is a good start

Adrian Bryant | 06.25.09 - 8:39 pm

For how many days if im doing this workout do I have to rest to let my muscles grow?

Paula | 06.24.09 - 2:07 pm

Tee

I don't know what your fitness level is but probably...

After 3-to-4 weeks of only 40yd hill sprints - your body will get used to this and if you can't find any stepper 40-to-80+ yd hills then...

You may need to switch over to this butt workout instead

Adrian Bryant | 06.21.09 - 6:57 pm

First, I would like to thank you for providing this information for free. I have bought ebooks but they sucked and they don't work. They have some good information, though. Online, they have excercises that tone the butt but not make it bigger. You website has a ton of great information and best of all it is all in one place. You also show us the wrong way to do the excercises so we do not interfere our best results. Anyway, I have a steep hill near me but it is about 20 to 40yds. I would like to do hill sprints because I see it as good cardio. I really want a 42in. hips.
What do I do?
My stats:
Bust-very full 36 C(close to D)
Waist-30
Hips-38
Ht.-about 5'8 to 5'9
Wt.- 160lbs
Body Fat %-14.4%

Once again, Thank you. I know that if I can turn my flat booty into a nice plump booty, ANYBODY can do it.
(lil_tankbo@yahoo.com)

Tee | 06.21.09 - 6:47 pm

Ana

No this will not prevent you from getting a big butt

Building a bigger butt or bigger muscle is all about...

1. working out instense with heavry weights +...

2. resting your muscles to let them grow +...

3. feeding it protein and other nutrients to help butt growth

Adrian Bryant | 06.21.09 - 6:55 pm

Im doing this butt workout and I really enjoy it. I eat alot though not junk food but normal food, mostly meat. Will this make my butt workout not work out?

Ana | 06.21.09 - 5:46 pm

madin_t@inbox.ru

Go here for fat loss plans

Adrian Bryant | 06.20.09 - 6:52 am

hey Adrian, wanna say thank u for such a great website. you have amazing body ! i`ll start to do excercises tomorrow, if you have any advices can you send on my way. my e-mail: madin_t@inbox.ru and do you have any diets or its all only excersises? (sorry for my english...)

madin_t@inbox.ru | 06.20.09 - 1:14 am

Candace

What you mentioned doesn't sound like it would hurt your butt building goals...

It's gong to the extreme by doing 45-to-60 mintues or more everyday that may hurt your results and...

I haven't seen the ab bootcamp but I'm assuming that you lower body isnt too much involved so that's okay

Adrian Bryant | 06.19.09 - 10:25 am

Hey I just started the JLO workout. I want to know can I still do 43min of ab workouts 2 x's a week (Billy Blanks Ab Bootcamp) and do 3 x's a week cardio for 15 minutes or is that too much? Should I cut it down to the 10-20 minutes that you said or is that just for cardio workouts?

Candace | 06.19.09 - 1:15 am

dearestone10

Are you using the same amount of weights and reps every workout?

It also seems to me like your workouts are not intense enough if you can do them twice a week for 4 weeks in a row

make sure you use heavier weights and do more reps (no more than 10 reps) each time you workout to make your butt muscles get bigger everytime you workout

Adrian Bryant | 06.18.09 - 3:59 pm

hello please i have been doing bulgarian squats and dumbell squats twice a week but have not seen any improvement for the past 4 weeks. My bust is 36, waist 30 and hip 38. can i increase my hip to say 43 and reduce my waist to say 28? how do i do that? i use weights for the exercises as well. thank you.

dearestone10@yahoo.com | 06.18.09 - 10:36 am

SW1197

NO

Do the Jessica Biel workout if you have no hills

Adrian Bryant | 06.15.09 - 6:09 pm

can i run for a minute on the treadmill on an incline to act as hills to get a bigger butt??

SW1197 | 06.14.09 - 6:38 pm

deborah asare

Just go here to see what you need to do for bigger butt and hips

Adrian Bryant | 06.12.09 - 6:14 pm

hi,am slim and i wnt to get my butt bigger and my hips 2 get wider

deborah asare | 06.12.09 - 7:36 am

Janelle

Either way will work but to motivate you better

Go here to get a body like melyssa ford

Adrian Bryant | 06.08.09 - 8:00 pm

Jenny G

Look at the perfect body plan

Adrian Bryant | 06.08.09 - 8:04 pm

Hi, I want to add 2 inches to my butt, and remove 2 inches from my waist, to get a more hourglass shaped figure. My waist is currently 29 inches and my hip measurment is 39 (measuring across the largest part of the butt. I am 5"8 and I weight about 150 pounds. I think my bmi is around 22. Please show me how to achieve my goals!

Jenny G | 06.08.09 - 3:54 pm

slchick1992

Only do the workouts ONCE a week and you can try twice a week (Mon & thurs) but if you do the same weights and reps on mon And thur then you are wasting your time and...

After 3-to-5 weeks to see difference

Adrian Bryant | 06.08.09 - 8:01 pm

Hello!

Can i add as much inches as I want by repeating this workout? Also, I am SO glad to read that genes do not affect the goal butt size. Trust me it is great to here that after all those people around me saying that it is impossible for me to get a big butt! I will keep you posted on the results.

Also I have a question as to when I will start seeing result. I know this maybe a silly question, but i am 5'3" and 125 pounds - so maybe with your experience you can tell me when I will start seeing result - I am just so impatient and excited!!!

Thank you so much for all this!!

slchick1992@live.com | 06.08.09 - 8:34 am

yvette

So I can help you better - tell be some of the things you tried in the past for a bigger butt

Adrian Bryant | 06.07.09 - 10:28 pm

hi adrian,
ive already had somewhat of a butt, but after my last child i worked out and ran all the time i lost my beautiful curves i had already and am very insecure about the way i look now. ive tried pretty much every butt workout i could think of and never saw a increase in butt....please help me.!! yvette1423@yahpo.com

yvette | 06.07.09 - 12:51 pm

mpa

THe answer to how many times a week depends on your recovery so...

It'll probably be 1-to-2x a week but here's how to see how many times a week you can workout...

If YOU ARE NOT going up in weight, reps or set from workout-to-workout then that's a sign you need to rest so for example...

If you do 5 sets of 8 reps with 100 pounds on the squat on Monday and then you come back on thursday and you can't do more than 5 sets, 8 reps or squat more than 100 pounds then that means you need to rest more to let your muscles recvoer, grow and get strong enough to lift more but...

If you were able to squat more than 100 pounds on thur. for example then in tha case - it's okay to workout 2x a week

Adrian Bryant | 06.06.09 - 5:41 pm

How many times a week should I work out my butt to see the best results? I want to get it bigger and I've been doing sets of 5,3,2 per set (10 all together) either with heavier weights or just trying to do the actual movement slower to try to gain more muscle thus making my behind larger. And another thing, I don't understand how to make my hips wider. I can't really find any exercises that will increase the size of my hips. Please help!

mpa | 06.06.09 - 1:51 pm

gOttafindaway!12

To keep seeing results you have to keep on making each workout you do harder and harder by...

Frist - increasing the weights or using heavier weights and/or...

Then - doing more reps (usually no more than 8-1to-12) and finally..

Doing more sets so...

What happened to you was - you was probably doing the same workout over & over with the same weight and reps which = same results so...

to keep seeing results - make each workout a little bit harder than the last and...

Either one of the butt workout options here will work

Adrian Bryant | 06.06.09 - 5:38 pm

Ok well my story is longg!
I am 18 yrs old 5'3 and weigh
About 118 or 120 pounds ..i want a bigger rounder butt and wider hips. I did some of your execise before last summer and saw results in my butt getting bigger not really my hips. After 2 or three weeks my butt seemed to not show anymore results so i stopped ..

Is there anyway for me to get a bigger rounder butt and curvier hips ..even thou im semi petite? And which plan tO use that i would see instant results or at least results that can last?? Pllz && thank u

gOttafindaway!12 | 06.05.09 - 6:18 pm

ToneandBuild

focus on 1 goal at a time

Lose weight first and then go for a bigger butt

See How can I Lose Weight, Get a flat stomach and a bigger butt all at the same time? for more info

Adrian Bryant | 06.06.09 - 5:35 pm

Hello Adrian,

I have a few questions / comments, I am 5'4" and weigh 123 pounds. I have lost 40 pounds since I had my baby ( a year ago)and I am happy with my weight right now, although I am not back to my pre-pregnancy weight of 114 (I think I looked too thin at that weight, 120 is my goal). I am ready to tone and build and I want to make my stomach firm again. I have been doing your TVA exercises since last November and have definitely seen improvements. I also tried your "How to lose 10 pounds in 40 days" except I didn't do it consistently for 40 days. So I wanted to try that again to finish burning off the last layer of fat on my belly. Finally, I also want to build my butt. That being said:

1. What should I do? The "How to lose 10 pounds in 40 days" in order to get rid of the last bit of fat?

2. Will I still see results in my butt if I do the "How to lose 10..." weightloss program as well as the butt building exercises here?

3. Or do you have another weightloss program that will help me burn that last bit of fat so that I can tone my tummy and build my butt at the same time?

Thanks for everything, I love your site!

ToneandBuild | 06.05.09 - 4:29 pm

Dear mr. bryant

I used to have a little flat butt, and now it's much bigger and rounder, after about six weeks of doing some of the butt-building exercises on this site. I even got a bigger butt than my boyfriend, who is african american and used to have a much bigger and nicer butt than me. Great site, the only page I found that shows you how to get a hot body without charging anything, and without making you buy pills or lotions. This works!

UsedToBeFlatNowImNot | 06.04.09 - 1:45 pm

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