For women, accentuating the backside has become quite fashionable, despite wanting the rest of the body to be thin. Dieting and exercise cause the body to lose fat and you can't fight genetics, but women who want a rounder, more full-figured look can incorporate specific strength-training exercises that will isolate and target the butt and thighs, in order to build them up through muscle.
Step 1
Run up hills. Running up hills, or on an incline if you're on a treadmill, specifically targets your butt, hamstrings and quadriceps, allowing you to increase the shape and build them up through bulk and muscle. You'll also be doing the rest of your body a ton of good since cardiovascular exercise has far reaching benefits, including warding off heart disease, high cholesterol, high blood pressure, type 2 diabetes and obesity.
Step 2
Incorporate squats in your strength training routine. Squats target the booty and thighs. Hold 8 to 10 lb. dumbbells in your hands to increase the resistance. Place your feet about hip-width apart, bend your knees and lower your booty down as if you are about to sit in a chair. Make sure that your knees do not extend beyond your toes. Push through your feet to return to starting position. Complete three sets of 10 to 12 repetitions.
Step 3
Lunge to increase the size of your booty and thighs. All types of lunges are beneficial to the glutes, hamstrings and quadsriceps, including walking lunges, lunges with a twist, stationary lunges and reverse lunges. The most basic of lunges is the stationary lunge. You may hold 5 to 10 lb. dumbbells in your hands during this exercise to increase the resistance. Stand with your feet together and step your right foot forward about 2 feet. Bend your right knee until your thigh is parallel to the floor. At the same time, lower your left knee until it slightly touches or almost touches the floor. Push through both feet to return to starting position. Repeat on the other side. Complete a total of three sets of 10 repetitions on each side.
Tips and Warnings
- Use exercise rather than food to increase the size of your booty and thighs; using food will only increase your level of unhealthy fat.
Things You'll Need
- Running shoes
- Treadmill
- Running course
- Dumbbells
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