The butt and thighs are prominent locations on the lower body. Under normal circumstances, the goal is to lose weight in these areas, but that is not always the case. Women who are extremely thin are often looking for ways to make these areas bigger. This can give the body a more full-figured look and help boost self-confidence. If you happen to fall into this category, you can achieve this goal by doing some specific exercises.
Step 1
Place a dumbbell on the floor in a vertical position to do sumo squats. Straddle the dumbbell in a wide stance with your feet turned out. Squat down and grab the under side of the weighted end of the dumbbell. Keep your back straight and stand up. Slowly lower the dumbbell by bending your knees. Stop when your thighs are parallel to the floor and your knees are bent 90 degrees. Stand back up and repeat 10 to 12 times. Do 3 to 4 sets.
Step 2
Step on and off a workout bench. Stand behind the bench with your feet together and dumbbells in your hands. Place your right foot on the bench and press your weight into your foot as you elevate your body from the ground. Let your left leg behind you. Lower yourself back down onto your left foot and step back up on your right. Repeat 10 to 12 times; switch sides and repeat. Do 3 to 4 sets.
Step 3
Execute side lunges with dumbbells. Stand with your feet together and hold the dumbbells down by your sides. Step to your left and turn your foot out slightly. Lower your body until your knee is bent 90 degrees and your thigh is parallel to the floor. Bring your feet back together and repeat to the right side. Do back and forth 10 to 12 times and do 3 to 4 sets.
Step 4
Target your butt and hamstrings with stiff legged dead lifts. Stand with your feet shoulder-width apart and hold a loaded barbell in front of your body with your arms fully extended. Keep your legs straight and bend forward, lowering the barbell toward the ground. Stop when you feel a strong contraction in your butt and hamstrings, then stand back up. Do 10 to 12 reps and 3 to 4 sets.
Step 5
Fasten ankle weights to your lower legs to do butt kickbacks. Come onto all fours with your hands directly under your shoulders and your knees directly under your hips. Lift your right leg off the ground and kick the sole of your foot straight up toward the ceiling. Slowly lower it back down and repeat 10 to 12 times. Switch legs, and do 3 to 4 sets per leg.
Tips and Warnings
- Do the above exercises in the order they appear, three times a week on alternating days. Keep your cardio to a minimum as it can burn significant calories and cause you to actually lose weight. If you still decide to do cardio, perform something that puts a lot of emphasis on the glutes and thighs like steep hill running or stair stepping. Keep it to no more than 30 minutes twice a week. Use the heaviest weights you can with all the exercises. Being that you want to gain weight, do not go on any crash diets or calorie restrictions. Eat enough food to give you substantial energy without any excess. Also keep your diet low in saturated fat and simple sugar.
Things You'll Need
- Dumbbells
- Bench
- Ankle weights
Member Comments