how can i increase the size of my bum and thighs? to be like jlo's?
82349
Lots of protein intake followed by an excercise routine that concentrates on bun and thigh work.  Squats and Leg Presses are perfect for this.  High reps between 12-15 will tone and burn fat.  Low reps at 6-8 reps will generally increase strength and muscle tone.  Another good exercise would be the forward lunge with dumbbells, the added resistence w/the dumbbells is perfect for a finishing movement after Squats and Leg Presses.  It is scientifically proven that the key to success for any part of your body is through your leg and thigh development program.
929166
Squats!\n\nSit back and straighten back up tightening your butt, thighs and abs! Inhale on your way down, exhale on the way up. For a bigger chalenge, hold down for a few breaths and straighten, then repeat. 3 sets of 10 each day and you'll be on your way to a fab bottom!\n\nMulti task and combine exercise with with dumbells in hands arms to your side. When sitting back in a squat, bend you elbows to a 90 degree angle ( L ) then straighten them as you get back up.\n\nGood luck!
349281
If you are a grown woman, your hip bones aren't going to get bigger.  If you want a bigger butt or thighs, you can try to gaining weight(fat or muscle) or you can get implants from the plastic surgeon.  Unfortunately, they don't make miracle grow for your bones.
538716
Try kickboxing or tae bo - all those kicks get your legs in shape!\n\nAlso lunges & squats help too.\n\nBallet moves and Ice skating are supposed to do great things for the thighs as well.
483663
there is no easy way.\n\ndo sit ups\ndo crunches\ndo leg raises\ndo dead lifts\n\ndo aerobics\n\nwatch your fat, sugar, and calorie intake...
88993
Do squats.  It should help with thigh muscles.\nWatch Michael Jordan clips.
196357
Try these exercises:\nSITTING OR BACK LYING \n\nQuad Set Exercise \nTighten the muscles on top of the thigh as tightly as possible and hold. \nPull your toes back. \nPush the back of your knee down to the floor. \nTry to push out and up through the heel. \nPull 10 seconds, trying every second to pull even tighter. \nRelax 5 seconds. \nRepeat for 2 sets of ten times. Rest 60 seconds between sets. \n\n  \nKnee Extension with Leg Lift \nStart as above, but with a full toilet paper roll under your heel. \nPush knee down. \nLock it. \nLift leg up. \nThen lower to roll. \nRepeat for 2 sets of 10 times. \n  \nDrake Exercise \nTighten top of thigh muscles. \nHold this for 2 seconds. \nWhile maintaining hold, raise leg 4 " from floor. \nHold this position for 2 counts (1-1000, 2-2000). \nWhile maintaining tension, lower leg to floor. \nHold tension for 2 counts while leg is down. \nRest for 5 counts. \nRepeat for 2 sets of 10 times. \n  \nStatic Hold Exercise \nPlace a hard, round object or toilet paper roll under your knee to hold it at a height of 4-6". \nKeep back of knee in contact with object at all times. \nLift heel off table as high as possible. \nStraighten knee and tighten top of thigh as tight as possible. \nHold for 5 seconds. \nRest for 5 seconds. \nRepeat for 2 sets of 10 times. \n  \nStraight Leg Raise \nTighten the muscles on top of the thigh as tightly as possible and hold. \nRaise the entire leg holding the knee as tight as possible. Hold 5 seconds. \nLower leg and rest 2 seconds. \nRepeat for 2 sets of 10 times. \nRest 1 minute between sets. \n  \nHeel Slide \nLie on back with legs out straight and back flat. \nSlide one heel up, bringing knee toward chest. \nThen slide heel back down. \nRepeat for 2 sets of 5 times. \n  \nHamstring Set Exercises \nBend the knee to a height of about 6". \nTighten the muscles on the back of the thigh fully by pulling down and back with the heel. The heel should remain stationary. \nPull for 5-10 seconds, trying every second to pull even tighter. \nRelax 5 seconds. \nRepeat for 2 sets of 5 times, resting 60 seconds between sets. \n  \nFlexion and Extension \nSit on something high enough to keep foot off the floor. \nBend the knee as far back as possible. \nStraighten knee as far forward as possible and hold it straight. \nThen relax. (Like pumping on a swing.) \nRepeat for 3 sets of 10 times. \n  \nAssisted Knee Flexion \nSit as above. \nPlace ankle of good leg over ankle of operated leg. \nGently push ankles back, bending knees. \nHold and then relax. \nRepeat for 2 sets of 5 times. \n  \nAssisted Knee Flexion \nLying on your stomach, bend involved knee up. \nUse uninvolved leg to help push knee into more flexion. \nHold for 10 seconds. \nRepeat for 2 sets of 5 times. \n  \n \n\n\n\n--------------------------------------------------------------------------------
517680
Stand in a low squatting position against a wall. Take a object like Pillow, beach ball etc Put it in between you thighs and use pulse like squeezes. The lower you stand against the Wall in a sitting position the better. It Willl wil work inner and outer thigh!\n\nor try:::::::: \n\nStand with your feet wider than shoulder width apart, with your toes pointed on an angle outwards. Hold a dumbell and let it hang in front of you. Keep your torso upright while moving downward as if you were lowering yourself into a chair until your thighs are nearly parallel with the floor. \n\nIf you don't have time to make it to the gym, this is a great exercise that can easily be done at home with an object like a jug of water.
916251
Squats and leg extensions
387080
Absolutely.\n\nBody Shaping Exercise - Butt and Thigh Toning and Exercising\nButt and Thigh Toning and Exercising\n(http://www.virtualfitnesstrainer.com/articles/Butt_and_thigh_toning.htm) \n\nYou will be happy to know that you are not the only one out there who wants to tone their butt and thighs into shape. How often, though, is it that you start a toning program for your butt and thighs and find your butt and thighs actually grow instead of shrink! This situation has a tendency to put people off training because they don't get the results they expect. \n\nWhy You have Problems Reducing Your Butt and Thighs Size? \n\nThe reason that you have so many problems trying to rid yourself of your thighs and butt is because these areas are main storage areas for body fat. For women reducing these areas can drive you nuts! The reason for having these fat storage areas is to assist us in times of survival. What?! You say? Let me put it this way. Say you were stuck out in the middle of nowhere with no food, and just water. Your body would, after a while, start "kicking into your body fat storage" to help you survive, because you are not consuming any food. In the case of women during pregnancy if this occurred you would be "surviving for two" - thus the larger fat storage area.\n\nHow Eating the Wrong Food Effects Your Butt and Thigh Size\n\nThe size increase in your butt and thigh areas can depend on the type of program you are performing and what you are eating. To start with if your body fat storage areas tend to be around your butt and thighs you need to be very careful of the extra bits and pieces you snack on. You can bet that most of the time when you consume extra calories and fat it will go straight to your thighs and butt. \n\nHow Performing the Wrong Exercises Effects Your Butt and Thigh Size \n\nThen there is exercise. What you need to know is that there are workouts to increase the size in your butt and thighs and workouts to re-shape and reduce the size of your butt and thighs. \n\nWHICH EXERCISES ARE YOU PERFORMING? \n\nSure it's fine to say "I am going to tone by butt and thighs" but if you are using a program that may not be correct for your body type you can easily, and unintentionally, increase the size of both of them! \n\nHow to Reduce Your Butt and Thigh Size! \n\nFat Burning Exercise\nFat burning exercise is a great way to help reduce the size of your thighs and butt. To start with try walking or using the treadmill. Bikes or cycling are great too just as long as you keep the resistance to an absolute minimum. Why!? Because often when first starting an exercise program your musclegrowth is easily stimulated, which means if you include too much resistance in your fat burning exercise you may promote muscle growth and size.\n\nToning Exercise \n\nIt is important that you perform a full body workout, rather than just concentrating on your butt and thighs. Perform an exercise on each body part using light weights and high reps on your lower half. One of the best ways to ensure you are re-shaping your body with the correct workout, especially if you are pear shaped, is to look into getting a program designed for you. It is well worth your while and it will save you allot of frustration. \n\nLow Fat Eating Program \n\nI know you think low-fat eating is boring but it's not. Although if you choose to make it boring and choose not to experiment with low fat foods then I guess it would be. There are so many wonderful ways to eat the supposed "fast foods" as "low in fat". Over the years I have gone out of my way to make an effort to find new and exciting ways of cooking low-fat tasty meals. There are so many options out there if you only look. \n\nA low fat "simple to follow eating program" is vital when re-shaping your body and will determine whether or not you achieve your re-shaping program goals. Your workout/s and eating program work hand in hand to
454966
Um, a lot of foods high in fat content.....but why would you want to do that?\n\nYou'd be better off starting an exercise regime that involves heavy squats and leg lifts to increase the size of your buttock muscles.  Do this while eating a high protein diet and you'll get the results the right way.\n\nGood luck!
310723
hmmmmm, interesting question.  email me lots of pictures of them and i'll get right back to you on how to make them bigger 'naturally'
38785
I HAD THAT EXACT PROBLEM YEARS AGO. TRY WALKING THE STAIRS. USE THE STAIRS AS A FORM OF EXERCISE. IT WILL NOT ONLY THIN YOUR THIGHS BUT IT'LL ALSO LIFT YOUR BUTT.
1035196
I prefer yoga, pilates, and leg lifts.  Don't freak out, just work on it.
42825
Various Squats and Hamstring exercises will add muscles mass to your buttocks.  This combined with a calorie surplus is a sure way to increase the size of the glutes.\n\nHere are some exercises to get you started.  Always seek the instruction of a personal trainer before executing squats.\n\nhttp://www.preventdisease.com/fitness/Strength_Exercises_legs.html
407542
Reports show to help tighten and lift your bum there are several ways of going about it .\n1. lie on ur back on the floor and lift your bum off the floor and tighten it as you hold repeat 3 sets of 10 .\n2. get on your hand and knees and lift one leg outward behind you and make small liffts up and down and roate to other leg .\n3.tighten your bum and let go many times a day even while you sit in a chair noone will even notice .\n4. lay on your side and lift your leg up into the air bring down very slowly then do the same thing towards the front of your body and brings in and switch sides .
961714
Remember, your butt is just a group of 3 muscles (gluteous maximus/medius/minimus - I'm not making this up as silly as they sound). Like any muscles you can overload them and they will bulk up. the best exercises are ones that force you to move your thigh backwards (ie. not leg curls or reverse leg curls - these exercise focus on the quadriceps and hamstring muscles. Try sitting on you hands and knees and lifting you leg up and down. Depending on your legs strength you can add ankle weights or resistance bands to increase the demands on your butt muscles. Just like any other routine it will take time butt you will get a stronger, more defined butt.