When you have a skinny butt and thighs to match, it can often cause self-consciousness similar to those who are overweight. The butt and thighs are two areas that accentuate curves on the body, and they also help facilitate daily activities such as bending down and picking up a heavy box from the floor. Your best bet to gain weight in these areas is to tweak your diet and squeeze some weight-training exercises into your schedule.
Step 1
Eat more calories every day. Any time you want to gain weight, you need to eat more food. Find out your daily average intake and add 500 calories to it. Resort to an online tracker such as the Daily Plate for assistance.
Step 2
Feed your body high amounts of complex carbs and quality protein. Stay away from frozen dinners, processed meats, fast food, commercial baked goods and refined grain products. Eat nothing but fruits, vegetables, seeds, nuts, lean meats, fish, whole grains, beans and low-fat dairy products.
Step 3
Perform minimal amounts of cardio. High amounts of cardio will reduce your weight even more. Do cardio for no more than 30 minutes twice a week and choose something that places a high emphasis on your butt and thighs such as stair stepping, cycling or rowing.
Step 4
Target all areas of your butt and thighs with weight-training exercises. Focus on compound exercises for your workouts, as they involve more than one muscle at a time. Take the barbell squat, for example. It works the glutes, hamstrings and quadriceps simultaneously. Include other compound exercises such as lunges, step-ups, leg presses and stiff-leg deadlifts into your routine, as well as isolation exercises such as leg extensions, lying hamstring curls and glute kickbacks. Do your compound exercises first.
Step 5
Execute proper form with your exercises. Move through a full range of motion, do each exercise in a controlled fashion without momentum and squeeze your focus muscle forcefully at the midpoint of the exercise. Take the stiff-leg deadlift for example. Stand with your feet shoulders-width apart, hold a barbell in front of your thighs with your hands shoulders-width apart and bend forward at the hips. Lower the bar down until you feel a strong contraction in your hamstrings and stand back up. Squeeze your glutes forcefully for a full second and perform your next rep.
Step 6
Lift heavy weights and use a spotter when applicable. To gain the most size, you need to lift heavy amounts. Use a weight that will allow you to do only 8 to 12 reps of each exercise with good form. Aim for three to four sets of each exercise.
Step 7
Work out often enough to see results, but also get enough rest. Take two days off in between your workouts and make sure to get enough sleep to promote faster recoveries. The Centers for Disease Control and Prevention, or CDC, recommends that adults get seven to nine hours of sleep a night.
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