The problem with the buttocks and the breasts are that both of
these areas are suspect to the additional laying down of adipose
tissue (fat cells). Essentially, however, exercising these
particular regions will generally firm and increase size of the
muscles of these areas, especially if using the right exercising
regime. You can tighten or tone your butt and your boobs. This is
likely to improve their shape and appearance.
The muscles underneath your boobs are your pectorals and those
shaping your butt are often called, "the gluteals".
Here are exercise suggestions from other contributors, they
may or may not work:
Personally I have found that doing exercises such as push-ups
and bench press builds muscle beneath the chest area allowing the
breasts themselves to look firmer and larger.
Doing an exercise such as the squat or leg press enlarges and
firms the gluteus maximus thereby leading to a great looking
To make your butt bigger you should do leg presses, lunges, and
single leg squats.
The butt is essentially so-shaped because of its muscle, unless
you have a very great amount of fat - which will also contribute to
a degree, but it will look sloppy. To build muscle in this area and
at the back of the legs generally, great non-weight exercises
include running up and down hills -especially sand dunes [better
still], or climbing trees or running up and down stairs -
especially 3 steps at a time.
Also, many here have mentioned lunges: they are certainly
contributors; but a better exercise for the development of the
gluteal muscles are jump squats. They are great for the gluteals
and the legs generally, and for the lower back and stomach muscles,
Lunges. Start with stationary lunges if you are a beginner and
progress to walking and reverse lunges. Single-leg squats also seem
to work. The biggest mistake is to use light weights, the heavier
the weight, the bigger the muscle!
Do large amounts of sit-ups and twist sit-ups (sit up to the
right and then sit up to the left).
You cannot make your boobs bigger, but you can RISE them by
benchpressing, although too much of it or using too heavy of a
weight could give you a manly looking chest (speaking in shape).
Get a weight you're comfortable with and it should make your
breasts rise some.
In addition to bench presses and twist sit-ups, push-ups will
help your breasts.
From experience to help get that great "bubble butt" look is to
do stairs! In cheerleading over the summer our coach made us run
stadium stairs and I had noticed that my thighs were getting bigger
and looking nice, and also my butt had been gettin bigger!
If you want a bigger butt you have to do a whole lot of lower
body exercises such as lunges, squating (with heavy weights),
walking and stairs. The butt is nothing more than a muscle, to make
it grow you also have to put more food into your body, but mainly
foods with a lot of high amounts of protein, plus you have to
gradually increase the amount of calories you are eating (usually
they suggest starting with 500 more calories than normal per day).
The only way you won't see results you want exercising is if you
aren't also implementing the suggested diet.
Some people argue push-ups will flatten your breasts and lunges
will make your butt flatter. ["Some people" will argue anything
given half a chance! Many answering this question have solid
physical education backgrounds, and know the friendus.]
You want to do decline bench presses, not regular flat bench
presses, so that the lower pectoral muscle pushes the breast up
making them look bigger and perkier. Dips are another great
exercise for this. If you can't push yourself up, do reverse dips
by jumping up, and trying to lower yourself as slow as possible,
you will eventually be able to complete a proper dip!
Bigger butt: Speed skating.
First of all you need to workout everyday! Try this it works
very well for me: Lift your leg in front of you and don't let it
touch the ground and don't get any higher than your breasts! Do a
lot of sit-ups and twister sit-ups.
For my butt I do a lot of squats a day, around 50. I do squats
when I wake up, when I brush my teeth, after I eat, and before I go
I read an article about a female fitness competitor who had a
flat butt and did a lot of lower body exercises to increase the
size of her rear. Here's one exercise she did that she claimed
worked was (excuse me if I don't know the technical name for it):
she laid face down on a bench with her upper body over the edge and
secured her feet so she could bend backwards (as if doing the
superman) except she added weights and squeezed her buttocks
tightly as she did each rep. Apparently it worked.
I believe flat back dead lifts, squats, lunges, leg curls
(lying and standing) are all beneficial. As long as you use weights
and you are able to get between 6-15 reps out each set and feel the
burn by the end of each set. This is important because this will
build muscle. Otherwise you might as well just be burning more fat.
And if you have no butt you don't want to lose more.
A lot of experts recommend a low-calorie fat-reduced diet with
healthy proteins (such as tofu, fish, and chicken) and a healthy
amount of whole grain products as a good safe way to lose the fat
that covers the butt preventing the underlaying layer of muscle to
show. While following this diet, at least two or three days a week
do 4-5 sets of lunges, squats, dead lifts, leg lifts. Go really
slowly, contract the muscle on the full range of movement squeeze
hard, and use heavy weights.
Whoever said that eating a lot of foods will help get you thick
is WRONG. Eating junk foods and candy will only help in putting on
sloppy weight. It will make you FAT, NOT THICK. Remember that. The
types of foods you should be eating if your trying to gain the
right weight is protein's so make an effort to put more proteins in
your diet. You can eat good carbs (like wheat bread, brown rice)
and not the bad stuff (potatoes, white rice). Also, eat more
calories than you normally burn and keep cardio exercise to like 2
times weekly. To gain a bigger backside, you need to lift weights.
And not light weights, I'm talking about heavy. In order to make
muscles grow you must lift heavy. I suggest starting with light
weights at first though so you won't stress or pull a muscle. Get
accustomed to light weights before working with a heavier set. If
your lifting weights and you don't feel a good burn in your butt
after 15 or so repetitions than it's time to use heavier weights.
Don't be disappointed or discouraged and stop exercising if you
don't see results right away because this isn't some kind of
overnight miracle. This takes time and effort and in time, maybe a
few weeks to a month or so, you'll see the results you've been
Do lots of squats. They also help thighs. Also lay on your side
and bend one leg at the knee pull it as close as you can to your
chest and then as far as you can behind you.
I learned this from one of my black friends and it really
worked. This doesn't involve eating alot or doing squats. Main
thing you gotta do is the "BUTT SQUEEZE". Basically, you just
squeeze your butt (hence the BUTT SQUEEZE) for 20 seconds and let
go. Repeat it 3 times.
There are muscles in your butt and boob but if you work your
breast muscle it gets rid of fat and some of your breast tissue is
I did lots of squats with weights, donkey-kicks with
ankle-weights, butterflies with dumbells and machines. These
exercises worked very good and gave me good results. I got greater
results when I started to take a supplement complex called Femimore
and other B-Boost (already well balanced but expensive) You can
also make your own supplement combination (cheaper even if not
remotely as good) My results from the exercises before and after I
added the supplements was impressing, I more than doubled the
results after starting the supplements. But you can start up with
the exercises alone, later you can think about more.
A product that worked well for me was "The Woman's Body Bible"
by Adrianna Bocanegra. It's a book. A few tips from the book: Butt:
Exercise; Do targeted weight training. Protein: Make sure you get
protein after you exercise. Fish Oil: Rub into your butt twice a
day. Breast: Fenugreek: Most effective herb in natural breast
enhancement. Breast massage: Promotes healthy breast and breast
A bigger butt can only be gained through weight
training/lifting. Lifting heavier weights will shock the muscles
and make them grow bigger. If you use light weights, it will only
shape and tone and not make the muscles bigger. Also, after
sometime you'll need to get heavier weights so that the muscles can
continue to grow. If your using the same weight your muscle will
adjust to it and therefore not allowing it to grow any bigger.