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How to Make Your Butt Bigger and Your Legs Smaller

author image Jacques Courseault
As a physical medicine and rehabilitation physician I have extensive experience in musculoskeletal/neurological medicine that will benefit the network.
How to Make Your Butt Bigger and Your Legs Smaller
A woman is doing a glute exercise in the gym. Photo Credit LUNAMARINA/iStock/Getty Images

Choosing exercises that focus on building your gluteal muscles can create the bigger butt you want. In addition, you must monitor your diet and perform cardiovascular exercises to make your legs smaller while you are performing resistance training exercises to make your butt bigger. Perform butt-building exercises regularly to get the big butt you desire.

Step 1

Perform hamstring curls to build your glute muscles without making your legs bigger. The hamstring curl is an exercise you should choose in the gym that isolates your hamstring muscles and your gluteal, or butt muscles. To perform, lie face down flat on the bench and place your feet under the lower bar. Slowly curl the weight toward your back, then slowly return to the starting position. Perform three sets of 10 to 12 repetitions with a moderately heavy weight to build a bigger butt.

Step 2

Include glute kickbacks in your workout regimen to build a bigger butt. The glute kickback exercise will isolate your gluteal muscles to make your butt more shapely. To perform, get on the floor on your hands and knees. Lift your right knee off the ground and kick back your right leg, while keeping your knee bent at a 90-degree angle. Try to bring your knee to the level of your waist. Return to the starting position. Repeat until you can no longer perform any more repetitions. Use the same technique for the left leg. Perform three sets on each side to build a bigger butt without making your legs larger.

Step 3

Perform cardiovascular exercises to make your legs smaller and your butt bigger. Run long distances on level ground to burn fat in your legs to make them smaller. In addition, choosing to run on a level surface will prevent additional calf muscle exercising that can make your legs bigger. Set a goal to run for 45 minutes to an hour four to five days per week to burn calories in your legs to make them smaller.

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