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

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 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...

*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...

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...

Put any questions or comments you have in the box here below & by the way... I'm Adrian Bryant & I will make you Look Good Naked - See the success stories if you don't believe me!

Raya

As far as losing hips...

See "Will I lose my butt if I lose weight?"

You can still tone your stomach

Adrian Bryant | 12.22.09 - 2:44 pm

Thanks for the recommendations!! Two more questions. Keep in mind that Im still breastfeeding and dont want to burn too many calories...can I still tone my stomach. And with hips being muscle...how can I increase my hip size. Or is it even possible??

Raya | 12.20.09 - 7:01 pm

Raya

The squats with ankle weights is not going to help

Look at this at home butt workout here

Adrian Bryant | 12.20.09 - 5:34 pm

I had a baby 10 months ago. It seems like everything went south. My breasts and butt are sagging and got a small pouch. Taking 100% Whey Protein shake with peanut butter, milk, oats and bananas as a weight gain supplement.Im also doing squats with ankle weights. Am I doing the right things to gain weight and lift butt. I want the J-Lo butt with a flat stomach. By the way, I breast feed at night time.

Raya | 12.20.09 - 12:30 pm

vivian

you lose fat in your butt and everywhere else in your body by going on one of these fat loss plans here

Adrian Bryant | 12.20.09 - 5:32 pm

hi please i want to lose fat in my butt pls help me i really need to lose all please

vivian | 12.19.09 - 8:52 am

Ilary

Everybody's different and to help you better answer that question...

Look at "How many times a week can I workout the same muscle?" but generally...

The most I would recommend anybody do is One squat workout (or other butt building exercises oneday) and sprint workout other day of the week but of course...

You may be able to do more or less depending on your own personal ability to recover

Adrian Bryant | 11.30.09 - 7:25 pm

Hi Adrian,
Just wanted to know what the maximum number of times is that you would recommend this workout. Because a year ago on this site you recommended doing the whole cycle in a week. Now it says do it over a 3 week period. I prefer doin it more often. What would the limit be, for it to have best effects, without it being overdone? Thanks.
Ilary P.

Ilary | 11.30.09 - 12:13 am

mz red

you need to look at "How can I Lose Weight, Get a flat stomach and a bigger butt all at the same time? "

Adrian Bryant | 11.28.09 - 3:55 pm

Hi there, I lost 10 pounds recently. However, I lost my bum but still have my gut. What can i do to loose the belly fat but build an ass and hips. Any advice on how to eat or exercises would be really appreciated...thanks

mz red | 11.27.09 - 11:36 pm

Sheila

NO

you are better off sprinting as fast as you can (as if a dog where chasing you) on a flat surface or hils

Adrian Bryant | 09.25.09 - 5:35 pm

Hi Adrian,

I've gotten great results from your squating workout. I'm thinking about doing squats one day a week and then doing your sprinting workout but I want to do them on a treadmill. Do you thinking sprinting 20 to 30 seconds on a 4% grade will equal your hill training?

Sheila | 09.25.09 - 9:02 am

Fille

that could work but also...

you can probably also get good results from regular flat surface sprints

Adrian Bryant | 09.25.09 - 5:35 pm

Hey Adrian.

There aren't any hills in Miami, but there are some pretty steep bridges. I know this because I have to bike them sometimes. Could this substitute the hills? I refuse to miss out on the hill workout! :P

Thank ya

Fille | 09.24.09 - 8:37 pm

ok soo ill jus keep eating like jlo n do the towel work out n ill send you pictures so u can see how it looks..!

trina | 09.23.09 - 8:13 pm

marta

everybody stores fat differently so I can't promise where any accumulated fat will show up BUT...

If you stay active and eat the right foods (see NowLoss.com/199) then you'll gain very little or no fat at all

Adrian Bryant | 09.24.09 - 9:07 am

Adrian,
I mostly gain the weight around my belly..Now if i eat like this plan states would all the fat accumulate around the waistline or would it go towards the bum?? Because I dont want to be fat

marta | 09.23.09 - 3:25 pm

Mari

My best advice is to stay off your legs or avoid running and rest your shins but then again - I'm not qualified to help you with this but what is your goal?

You don't have to RUN to reach your fitness goal

Adrian Bryant | 09.24.09 - 9:06 am

Adrian,
I have a problem! Everytime i try to run my shins start to hurt. I can be running on a tredmil or outside. I can't even run for 2 minutes before my shins start hurting. I'm a 21 yr old female. I'm 5'4, and 184lbs.
What can i do to make it better?!

Mari | 09.22.09 - 6:16 pm

Awfully Shaped!

See NowLoss.com/p and pick women option and contact as soon as you may need more help

Adrian | 09.21.09 - 9:10 pm

Hello, I'm a 28 year old mother of 2 and I'm 5'5 - 1/2 and 151 pounds! I would say my shape size is apple because I have always been top heavy, since the kids I have no waist line and with the stretch marks and extra fat around my waist I don't think anything will help! I leaning towards a tummy tuck! I have a lot of loose fatty skin around my mid-section. Before my kids I was always skinny and just chest heavy! My bottom is flatter then most also! I am just wondering if there is any alternatives before I seek surgery! I would love to have a smaller waist and Bigger back side! Is there anything that can be done on my own? I do go to the gym 3 times a week on my own just to do card! Please help if you can although I think the tummy tuck might be a better option! I am however willing to put in hard work if there is a workout that will help! Do I need to send you a pic?
Looking forward,
Awfully Shaped!

awfully shaped | 09.21.09 - 8:02 pm

Jenna

For squats or other weighted stuff...

You can

Increase the weight and do less reps 3-to-8 reps, do more sets (5-to-10) and...

dancehall will help shape & firm but will do very little to add size and yes...

if you're lean then as you lose weight (fat) you should not lose any butt muscle

Adrian | 09.21.09 - 9:09 pm

I've been doing this workout for some months now, and my butt has gotten bigger, but the development seems to have stopped.
I do hillsprints (though a little bit shorter ones) followed by 5 x 8 squats with increasing weights every week. Anything I can do to make my butt grow more?
Also, I'm going to start dancing dancehall (you know that dancestyle that originates from jamaica) could the help me get a bigger butt and achieve a more
hourglass-like shape?
Last question:
I'm planning to begin a diet after today's butt workout, to lose fat around my waist and belly. As my butt is mostly muscle, I doubt I'll lose it as long as I do some kind of strength training that targets the butt. Will this work? I mean to first get a butt made out of muscle and then do a weightloss plan to lose excess fat.

Sorry, I know this was a lot of questions. Hope you can help.

Jenna | 09.20.09 - 7:54 am

shana

Yes - any dream or goal is possible!!

Adrian | 09.21.09 - 9:07 pm

am an apple shape is it possible for me to get a bigger butt and bigger thighs

shana | 09.19.09 - 4:36 pm

trina

Yes,

that will make you burn off any unwanted fat

Adrian Bryant | 09.15.09 - 4:55 pm

thank you but will that make me lose weight??? i jus want a flat stomach no weight loss jus flat stomach n slim arms

trina | 09.14.09 - 3:10 pm

trina

Not situps but intervals (see NowLoss.com/i) and also look at NowLoss.com/4

Adrian Bryant | 09.14.09 - 11:20 am

hi its me trina again umm i wanted to no if i do sit up will that slim my stomach i want to no wat can i do it slim my stomach but still eat how i need to eat to get a bigger jlo butt by november for my birthday... i want to look sexy like trina in my dress..??!! please help

trina | 09.13.09 - 10:32 pm

StarGold

I usually don't get asked how to increase appetite so...

Here's some tips on how to increase appetite here

Adrian Bryant | 09.12.09 - 9:57 am

Adrian I Need To do your eating plan 4 my booty. But I don't eat a lot how do i increase my apetite

StarGold | 09.12.09 - 9:47 am

S.A.M

no more than twice a week with at least 2 days off is the max you want to do but as you use more weight or as your workouts get more intense as you get more advanced - you want to limit how mamy time a week you workout

Adrian | 09.08.09 - 4:13 pm

So you only have to do the workout once a week? How is it possible to achieve a bigger butt, with just once a week workout.

Thanks in advance.

S.A.M | 09.08.09 - 2:04 am

tera

Changing up things is good but for faster results...

Just increase the intensity every week

Adrian Bryant | 09.05.09 - 12:12 am

Hi again,

Just a very quick quick question

If I do single leg butt bridges /squats /Bulgarian Squats on Week One

and then

Bulgarian Squats /lunges /1 legged dead lifts on Week Two

Would this help speed up the process, if I just keep changing up the combos with heavier weights every week?

tera | 09.03.09 - 3:12 pm

StarGold

Sorry I didnt get to your previous question.

can you send me a pic of how your butt/body looks now?

It could be a simple matter of continuing to do this workout but remember to keep trying to make each workout harder than the last to keep progressing or make your butt bigger

Adrian | 08.31.09 - 4:53 pm

Hi Adrian,

Your workouts shows great results.But what can I do to get a butt like http://www.assmatrixreloaded.com...ed.com...ss-01- thumb.jpg ,.http://www.assmatrixreloaded.com/wp-content/ uploads/2008/09/kimmy2.jpg , http://www.assmatrixreloaded.com...8/09/ kimmy3.jpg Should I just keep doing the exercise? Thank You,Adrian

StarGold | 08.30.09 - 10:14 am

trina

My email is nowloss@gmail.com

Adrian Bryant | 09.01.09 - 12:03 pm

thank u soo much u are so helpful im sorry to keep bothering u but i jus want to look good naked do u have any email so i can send u a picture n u tell me if it look like progress..How long will it take for it to sit up high n be big so i can start losing my stomach?? to get the jlo butt how long will it take??

trina | 08.31.09 - 10:54 pm

trina

NO

If you gain weight then yes - your butt may possibly get bigger by adding more fat to it BUT...

If you want to get a flat stomach - you'll have to lose bodyfat and as you try to get a flat stomach - you will lose your fatty butt so what I meant to say is...

Your best option is to get a bigger muscular butt which you can most likely have at the same time with a flat stomach and NO...

Doing butt workouts everyday will slow down results b/c you are not giving your butt time to rest and grow.

Adrian Bryant | 08.29.09 - 6:26 pm

thanks so much i understand so can i gain weight get the bigger buttt then try to lose my stomach?? oh and you never answered if i was to do the butt workout everyday(5day)
will it speed up the growing of my butt? Am i pose to workout doing the week besides the butt workout because i dont want it to mess up with my butt gettin big. And i do eat alot like buffie did so i might get it?? please help!!!! thanks

trina | 08.28.09 - 3:07 pm

trina

You got understand that buffie the body butt is a fatty butt while J-Lo's, beyonce's and Jessica Biel's all have althletic & sexier bigger butts and that's what I can help you do and...

I can't help you nor would I even know how to add FAT to a certain spot on a person's body so I guess...

Just like you can't spot reduce - you also cant gain fat in only certain spots and...

As for for your goal of a bigger "fatty" butt and small stomach are both conflicting..

To get a small stomach = lose fat
to get a bigger fatty butt = gain fat.

You can achieve this goal BUT...

You have to someone (like Buffie) who stores most of their excess fat in their lower body

Adrian | 08.26.09 - 6:42 pm

hi i have a nice butt but i want a buffie the body butt what will happen if i did the butt workout everyday? will it work better and i just dont want a hard butt i want a fat firm but soft butt.. oh and i have a stomach and i was trying to lose weight too butt i want my butt to get real big fo the wedding. how do i eat t get a bigger butt but not make my stomach bigger by doing this?.. please help

trina | 08.26.09 - 4:01 pm

sylver

You can do 10 at first but of course...

As you go heavier you'll need to increse by only 2-to-5 pounds at a time

Adrian | 08.26.09 - 6:38 pm

What increment do you suggest to increase weights by? Do you think 10 lbs is enough?

sylver | 08.24.09 - 10:35 am

Candy

Sorry it took so long but...

THe top of butt should round out as you continue to get results

Adrian | 08.26.09 - 6:37 pm

Hey! I have been doing week 2 of your JLO workout plan once a week (taking every 3rd week off) and it is working great! I have a question though. Do you know of any exercises or anything I can do to build up the top part of my butt? The bottom is getting bigger but the top looks kinda flat. I'm going for that nice bubble effect! Thanks in advance.

Candy | 08.22.09 - 7:54 pm

maria

My bum plan makes you butt more rounder and sexier by adding muscle.

stick to my plan + this diet plan here to get the effects you eant

Adrian Bryant | 08.17.09 - 9:54 pm

hey adrian

I'm 5"2 and i weigh 124 i used to play soccer and was in more shape, i had a small waste and a big bum. Now i want to gain weight so it can go to my bum while im doing your bum plan so i can get a bigger bum. What foods do i eat? I only eat 2 times a day. is that bad? I want my bum to be in shape but i want a little fat on it, i don't want it to be hard. Does your bum plan do that?

maria | 08.17.09 - 11:09 am

buttless

Your butt is getting worked out as well. No soreness does not mean your butt did not get a workout.

You can try sprinting faster or running up a stepper hill

Adrian Bryant | 08.14.09 - 11:41 am

Hey Adrian
Ok, I did the J-Lo butt plan for the first time. I ran the hill, but the next day, I felt sore only on my thighs. I don't usually exercise, this is the first time in a long time that I began exercising again. I tried to run as fast as I could, which wasn't very fast. Is there something, besides not sprinting, that I'm doing wrong? I want to be able to feel it in my butt to make sure that the muscle is getting worked out too.

buttless | 08.13.09 - 1:58 am

Ninna

The speed of results all depends on your fitness level combined with your experience with doing butt exercises/workouts so basically...

you'll get quicker results if you've never hardly worked out or did butt exercises before

Adrian Bryant | 08.07.09 - 3:26 pm

hey adrian
another question, how long till i will start seeing results, without hills with this one and the jessica biel workout?

Ninna | 08.06.09 - 11:45 pm

Ninna

Go here and watch this entire video to see what I mean by using a chair

Adrian Bryant | 08.06.09 - 12:21 pm

hey adrin i was wondering... i was a little confused about using the chair for the single leg butt bridge... what do you mean by this?

Ninna | 08.05.09 - 11:45 pm

pam

the bigger butt you get will be more muscular with very little fat similar to J-Lo's or track athletes butts

Adrian Bryant | 08.05.09 - 5:45 pm

Hi,
What will you get doing this workout?You say a bigger butt but will it be a firm hard butt with no fat or what?Just curious why people would want a butt with just muscle

pam | 08.05.09 - 11:56 am

becca

Yes a backpack with weights would have same effect

Adrian Bryant | 08.04.09 - 4:21 pm

Hello Adrian
You recommended using a weighted vest when doing the hill sprint exercise. I was wondering, if I used a backpack with heavy objects, would it have the same effect?

becca | 08.04.09 - 4:07 pm

Marie

Yes - your butt can get bigger from doing this and if you truly eat 3000 cals a day at your low weight and height - you can expect some fat gain as well and...

it doesnt matter if you eat before or after workouts

Adrian Bryant | 08.04.09 - 4:21 pm

Im 21,5-2 and weigh 114.I eat and eat and cant gain weight. My butt is on the small side.Can I get bigger rounder butt just doing squats and increasing the amount of weights used? Im also trying to eat more calories,3000 a day.

Marie | 08.04.09 - 12:17 pm

sylver

You would still do at least 5 sets and no more than 10 sets

Adrian | 08.03.09 - 3:37 pm

I have a question. I am up to doing 10 sets. I am going to up the amount of weights I work out with. How many sets do I do when I increase weights?

sylver | 08.03.09 - 3:19 pm

Tera

Not really.

Try regualr sprints on a flat surface or do this plan here for a bigger butt

Adrian Bryant | 08.01.09 - 11:14 am

Hi Again,

Would running up the stairs have the same effect or work better if there are no hills around that are steep enough?

Tera | 07.30.09 - 10:48 pm

CRYSTAL

I really bont understand what you are asking (please re-phrase if you can) but...

Doing the J-lo workout here will solve your problems

Adrian | 07.29.09 - 8:31 pm

CRYSTAL HERE ONE OF MY BUTT IS DROPPED AND THE OTHER SIDE IS UP I NEED YO TELL ME WHAT COULD I DO ABOUT THAT AND I NEED HIP AND LEGS YOU FEEL A SMALL PERSON FROM HAVING NOTHING COULD GET A BEST SHAPE

CRYSTAL | 07.29.09 - 3:38 pm

Needabutt

Yes & YES

Do week 2 for weeks 1 & 2

At your weight and height - go ahead and do steps 2-thur-5 here

Adrian Bryant | 07.26.09 - 1:40 am

Hello Adrian,

I weigh 118 and am 5'4", I have lost 49 pounds since my pregnancy and am ready to tone and build a big a butt? I don't have hills so should I just do week 2 of the JLO workout here for week 1 and 2? Also, should I just do steps 3-5 of how to get an hour glass figure? Thank you!!

Needabutt | 07.26.09 - 12:45 am

See the rest of the Questions other people asked about how to get a bigger butt like J-Lo or...