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How to Get a Big Booty and Thighs

by
author image Kathryn Vera
Kathryn Vera holds a master's degree in exercise physiology, as well as licensure as a Registered Dietitian. Currently, she works as a Clinical Exercise Physiologist in Cardiac Rehabilitation, where she provides care to patients living with chronic heart disease.
How to Get a Big Booty and Thighs
Squats are a great exercise that can increase muscle mass in the booty and thighs. Photo Credit Antonio_Diaz/iStock/Getty Images

When it comes to exercise, many adults focus on the numerous health benefits associated with the activity. Others, however, choose to focus on aesthetics and may set goals to improve the appearance of certain body parts through physical activity. Those who want to increase the size of their booty and thighs should be sure to incorporate resistance training and specific types of aerobic exercise into their regular routine. Following a healthy diet can also be effective when it comes to increasing booty and thigh size.

Incorporate Resistance Training

How to Get a Big Booty and Thighs
Resistance training is crucial when it comes to increasing muscle mass in the thighs and glutes. Photo Credit Robert Deal/iStock/Getty Images

According to the American College of Sports Medicine, resistance training is crucial when it comes to increasing muscle mass in the thighs, or hip flexor muscles, and gluteus maximus, sometimes referred to as the "booty." Squats -- an exercise in which individuals slowly lower their booty towards the ground and bring their upper legs parallel to the floor before standing back up -- are a highly effective exercise that targets both the gluteus maximus and hip flexor muscles. In addition, exercisers should consider incorporating deadlifts, leg extensions and lying thigh lifts into an exercise routine to target the booty and thighs. The American Council on Exercise states that using light weights and performing a high number of repetitions is best when it comes to increasing muscle size.

Incline Training During Aerobic Exercise

How to Get a Big Booty and Thighs
Aerobic training at an incline can help build muscle mass. Photo Credit kzenon/iStock/Getty Images

Including aerobic exercise that features changes in incline can also help build muscle mass in the booty and thighs. Exercisers should consider performing a hill interval routine, either on a treadmill or outdoors, to increase muscle fiber activation in the hip flexors and gluteus maximus. Using a stair stepper or elliptical can also be useful when it comes to maximizing muscle hypertrophy in this part of the body. Individuals who have not performed this type of exercise before may notice substantial soreness in the muscle groups described above, as increased stress is placed upon them.

Consume Adequate Protein

How to Get a Big Booty and Thighs
Be sure you are following a healthy diet. Photo Credit Shaiith/iStock/Getty Images

Following a healthy diet is also important for those who want to increase booty and thigh size. The American College of Sports Medicine suggests that individuals who want to boost muscle hypertrophy should aim for between 1.4 and 1.8 grams of protein per kilogram of body weight per day. Lean protein -- such as that found in fish and chicken -- provides a healthy source of muscle fuel without high amounts of added fat. Those who have a hard time getting enough protein from natural sources may want to consider the use of supplemental whey protein powder.

Be Patient

How to Get a Big Booty and Thighs
Results aren't instant, so be patient. Photo Credit Antonio_Diaz/iStock/Getty Images

With time, exercisers who incorporate resistance training, include incline intervals and consume adequate protein will begin to notice a change in the size of their booty and thighs. It is important to remember, however, that these changes will not happen overnight -- in fact, they may not happen for several weeks. The American College of Sports Medicine reports that most exercisers will begin to notice increases in muscle size by four to six weeks of regular physical activity. While it can be difficult to wait this long, the results will definitely be worth the hard work.

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