Booty workouts:
Best butt exercises!!
Between my extensive research and from my own experiences I have put together comprehensive techniques to help build those muscles in the glutes (butt)!!
The butt muscle is one of the biggest muscles in your body. That muscle can be worked and made bigger just like any muscle on your body. Staying consistent in the mission to get a bigger butt is one of the most important steps in making that muscle grow. When I workout my main goal is no longer to make my butt bigger (it’s already big enough) my goal is to keep it firm, lifted and round. But if you want a bigger butt here are some good ways to work towards it:
1. 5-10 min warm-up and a light stretch:
Warming up gets the blood flowing throughout the body. Stretching before a workout helps gets you going (at least it does with me) and prepares your muscles for a great workout. The hamstrings, quads, lower back and calves are good areas to stretch when working the glute muscles because it helps with flexibility therefore a greater range of motion and it also helps make the tissues more elastic around the butt muscles giving them more room to grow. Stretching during and after a workout is just as good too. Some people believe that stretching before a workout is not as effective as stretching after a workout. It’s a topic that’s very debatable so in that case I normally do what feels good to my body.
2. reps and weights:
When building muscle, I’ve learned to keep my reps (how many times I do an exercise) between 6-12 reps, while gradually increasing the amount of weight I’m using. Never start heavy, start light and listen to your body!! Start with weights that’s comfortable enough for you to finish your 6-12 reps with no problem at all. Gradually work your way up to a weight that you feel is really challenging your muscles. Avoiding injury comes with safety and safety starts with learning how to strength train properly. Consult a certified personal trainer when in doubt!!
3. Type of exercises:
Exercises I recommend for the butt: Leg presses, Squats, Hip Extensions, Lunges, Leg Curls, Kickback/Cable Kickback, Hyperextensions, Hip Extension and Step Ups. These are all great butt building exercises and they work the thighs too. You can start these exercises with little or no weights until you feel your body is comfortable, stable and your form is correct. The amount of weight, number of sets and reps, duration and sessions per week is always determined by your own personal goals. When in doubt, I always suggest consulting a certified personal trainer.
4. Eating:
I never suggest training on an empty stomach nor do I suggest training on a full stomach. Your body needs fuel to operate and that fuel comes from what we eat and drink. If you’re a person who normally engages in eating healthy, balanced meals on a regular basis then your reserved energy supply will probably get you through your workout with no problem at all.
Getting your healthy, balanced nutrition and not skipping meals is a key to helping build a bigger butt. Building muscle the right way means making sure your body is getting the proper amount of nutrients like carbohydrates, proteins and fats ( yes, fats). The amount of nutrients each individual need will be best determined by a nutritionist and/or a personal trainer. Everyone’s nutritional needs may vary particularly due to age, gender, genetics, weight and your health background. Nutrition and what you eat does not affect everyone the same even if two people are eating the exact same foods and potion sizes. When working out, your body may require a little more nutrient than normal because when working out you’re depleting more of your body’s nutrients than when you’re not working out and being sedentary. Keeping your body hydrated with fluids (water) before and after your workout is ideal for everyone.
5. Rest and Repair:
After an intense glute pumping session, allowing those muscles to rest and repair is just as imperative as the actual workout. Not letting your muscles rest and repair after putting excessive stress on them is defeating the purpose on hand. When you’re stressing your muscles to make them grow keep in mind that you’re actually causing microscopic tears in them. So allocating sufficient time to let your muscle heal and repair is very important. I normally give myself 2-3 days of rest, depending on how hard I workout, to rest my muscles and let them grow. Trying to go in the gym and work sore muscles is not good! It’s like beating something that’s already dead. GIVE THEM TIME TO HEAL TO BECOME STRONGER AND BIGGER!!
***Consulting a trained fitness professional, Physician and Nutritionist is what I always recommend when starting any workout regime and or diet program.
i recenntly started working out.i already have a big butt but want it bigger and more “bubbly”.how can i work out,not lose the booty i already have,get a bigger booty and NOT a bigger waist.im so confused.please help buffy!!
hey Buffy..first i wanted to say is fabolous boo..lol and hellp!! lol I wud like to have a big booty..just saw the advice u gave and im def. trying it thnks so much luv stay fly boo
how do i keep a flat tummy and keep my thighs and hips in a nice thick shape
how many do i suppose to do in a rep
how many sets am i suppose to do
3-6 sets, gradually increasing your weight while lowering the reps. For example with barbell squats…..(Do a light warm up set of however many reps first with just the bar).. then 100lbs at 12 reps first set, 110 at 10 reps second set, 120lbs 8 reps third set, 130lbs 6 reps 4th set. That’s just ONE way of doing them. Hope it helps.
i had a baby in january and i cant lose my love handles. before i had her i had i big booty bangin thighs and a flat stomach. now im on the depo shot and i want to build my booty back up and flatten my stomach. please help me
Hey Buffie,
I saw you on Tyra and can i just say AMAZINGGG!
You said however you were skinny and you changed your diet and just worked on your abs. Is it possible for you to reveal what you ate to increase your weight in the first place. So we can just work on our abs and arms then everything else will go to the hips and the buttocks
I do not have a special diet. I eat everyday, ordinary foods. If you’re trying to gain weight you will need to increase your calorie intake. Here’s a video I did last week on my diet:
http://www.youtube.com/user/Bootynomics#p/u/1/8ZTjHmJTqdw
To gain weight you have to increase your calories. Just about any and everything you consume has calories. There’s not a specific food that that will make you gain weight. It’s all about the calories. Just try to stay away from too much of the empty calories (junk foods).
hi buffie. I am actually in nc and about an hr from Columbia. do you do little workout sessions?
Omg you are a life saver. i just recently desired a bigger butt and hips but all the other websites are a whole bunch of bs lol
Ok buffy , I went from 125 to 150 n a cuple of months so u can say I gain the weight I wnt to start going to the gym but all this excise. Talk it new 2 me hw did u start off on ur bootyluious booty n hw lng will it take unlike others I am determind n dnt want to take the easy way out (bootyshots) out…. Can u tell me wutt will be a good way to get started..diet also
Thanks for the guide! Is it possible to lose fat on a low calorie diet + some cardio while also building a bigger butt following these excersises? I’m trying to lose weight all over but also gain a bigger butt at the same time!
If you’re trying to lose fat you need to lower calorie consumption and increase you activity level. To build muscle in the glutes will include resistance training that targets the glutes and proper nutrition.
Hello! I’m a post transplant patient who has defied all odds. During my second pregnancy, I discovered I had renal failure and was hospitalized. I was told that continuing on with the pregnancy I could endanger myself as well as my baby. For the entire period of my hospitalization I endured painful tests and procedures, but carried on through my 34th week and delivered a 4lb 1oz boy. Five years later and a healthy little boy to show for all that I’d endured, I still had to bare the fact that my kidneys would last and my son could end up motherless. To my suprise and little did I know, God allowed my husband and hero, to be my perfect match and donor. My husband will tell you himself that he wouldn’t have it any other way. After recovery and getting back to life (healing and eating) I gained a significant amount of weight. I felt ashamed of the weight gain. It was as if I’d lost myself in trying to find normalicy in being a normal wife and mother. I learned to motivate myself and became my biggest cheerleader. I started small. Every trip to the grocery store I asked myself “Is this choice the best choice?” I educated myself on substituting not so good foods for better foods to the best foods. For example: Do I buy margine? Or use butter instead? Or substitute butter for olive oil. My sweets became fruits with a high water content for hydration, I added fiber rich grains, green vegetables, and programmed myself to eat on a schedule. I lost 50lbs over that year without working out, but I was always busy doing something. When I wasn’t busy, I planned naps rejuvenate from such a hectic lifestyle. I did incorporate a workout regimen the last two months to tone up and build muscle. I discovered who I was just by asking myself one question: Is this choice the best choice for ME? With my new kidney I fight to stay healthy so that I can be around to enjoy my family for as long as possible. I hope this encourages someone. Live to love and love to live…..be blessed. Thanks Buffie!
Thanks so much for sharing your story. I’m sure it will inspire many
Okay, so i watched your videos on how you use to be small and finally started to gain the weight. Im sure you have heard a lot of stories like yours. Im not sure how tall you are, but im about 5’8 close to 5’9…so kinda tall. Ive always wanted to gain weight, still do. but i have think thighs to be skinnny. Im always at the gym and very active, im currently majoring in excersice science fild, but i was wondering, when you do these butt exercises to make it sit up, tighter, and rounder …..since its muscle,does that make your butt harder ? hope you get what im asking,
I’m 5’7. The fat that lies over the top of my glute muscles is what makes my butt soft. My butt is not just muscle. It’s fat and muscle.
can you do all the exercises with how to get a bigger buttocks in ONE video so I can see them all cus I don’t know how to do any of them, hehe.
hey buffy!! first off i want to say that you are amazing and that i am truely happy someone finally came up with a work out plan like this. but i was watching your videos on you tube and wanted to know do u have them on dvd and how do i order them?
No, I don’t have a DVD yet. Coming soon.
That would be so perfect if you had ur own work out DVD!!! I wud definitely buy it!
how fast will i see results ? how many inch can i go up? I’m only a 35/36…
it varies from person to person and it has a lot to do with your body’s adaptability, reps, sets, duration, frequency, volume, tempo and rest intervals. Nutrition also.
ok, thanks cus I train every 3rd day three times a week and take omega3, 6, 9 ,a b c d vitamins and loots of proteins !! I also eat nuts, fruits and veggies but of course sometimes chocolate etc.. I’v tried your tips for a week, so I don’t expect to get results yet
but thanks ALOT!!
Thanks for the booty workouts. I’m definitely implementing that into my routine. My problem is with nutrition and weight gain. Im tiny 5’2 115. It seems like I can’t gain weight for the life of me. ( although most people would love to be that) I am tired of being the super skinny girl. Do I have to add more protein or stick to the calorie counting aspect of it?
hi, i do have a little stomach fat so i wanna go down in weight AND get a bigger booty. can i then do the treadmill to loose weight and exercise my butt also, will i get smaller allover but get a bigger butt then? please help me
) i love this site and YOU !
Hi, I already started my workouts, (twice a week), but I’m not sure how many different exercise I should do in each session. Also which ones should I combined, if any. My goal is to increase the size of my butt, hips, and thighs. pls help.
I just posted a video yesterday on muscle growth. Look at the first 10 seconds of the video. I will be explaining more about this in an upcoming video. Here’s the video: http://www.bodynomics.com/whats-a-typical-workout-for-buffie-the-body/
Hey, my butt is already big with nice thighs an decent sized hips. But i want to tone everything up, but i don’t want to lose my butt nor my hips an thighs and i’m also having problems with my stomach area :/ what are your suggestions on what i can do? i have also seen your videos but before i go crazy on working out i want to know what exercises i can do that will help me in what i want. thank you!
hello BUFFIE ,
Thanks for this info and your upcoming
Video .
I weigh 250 after two pregnancies and untreated diabetes.
Recently I have changed my eating and starting to exercise .
When I weigh 200 , I look to weigh about 160,170.
However , as soon as I lose weight , the first place I lose weight is my
Stomach and my butt . Stomach good , backside .. That’s
A problem.
Can I just do my Zumba , light gym work for cardio and fat burning
And just add in your butt exercises ?
I weighed 160 before and my booty looked sad .
It’s round now but will your exercises help me keep what I have
Now and give it more shape , keep it high ?
Or do I have to wait until I bring my weight down first ?
STAy BLESSED BUFF !
Audrey
Hey I have been doing your exercises although many of them are hard for me because I am just recovering from a broken tib and fib. Do you have any suggestions on which exercise is best wiyhout putting weight on my ankle?
It’s best to speak with a physical therapist since they normal deal with clients that’s had injuries in the past.
Hello Buffy, U put the A in AWESOME!!!
So i’m 23, 5’4 n 154pounds.
I’ve got a big bum, (not tooo big), hip size 41 waist 30.I go to the gym 4times a week, I’ve just started doing intervals for 20mins n free weights up to 8kg on one arm, n lunges as well. I want to lose some weight at least 20pounds, esp belly, keep my bum n tone up real good.. Am I on the right track?? I try to eat healthy but you know how it goes LOL! What can I do really?? Been watching your videos n I’m still not sure exactly what to do.. Help me ;;)
Cardio to lose fat is a great start. Continue to do the resistance training. It will help with building muscles especially the glute training since your goal is to keep your butt toned.
Hi buff….I’ve been in the gym on and off for 6 yrs but wasnt consistent…ive just started bac 2 months ago because I must have the bay watch bod like u for my 35bday n july…i do have a nice sized butt but not like urs and thats wat I’m trying to obtain!i have been doin several of the excersizes n some of ur videos but I want to know is getting on the treadmill goin to make me lose my but or should I jus up the weights?keep up the good advice and workoutsfor us and urself…i hope to look like that when I get ur age!!!
Cardio (treadmill) will mainly help burn fat and condition the heart. If you’re looking to build muscle in the glutes you have to target those glute muscle specifically. Try incorporating glute training into your workout regime. I have many glute exercises on my website under “Videos”.
Hi buffy , im so happy i found this website . My question to you is , i already have a pretty big butt but i also have a big stomach to go with it what can i do to lose the belly fat but keep my butt and thighs . Im afraid that if i work my whole body out that im going to loose my ass and thighs . i love my shape just dont love my stomach . Also what is a good workout for arms . My arms are huge and i want to loose the fat but i dont want to be buff in my arms…… Please help me . Thank you Red @ redbone0205@gmail.com
I have arm workouts on my website. Try them out and determine what works for you and stick to it. You won’t know what works until you actually try it. To help reduce the fat in your midsection would means reducing your calorie intake and increasing your physical activity. Cardio will definitely help you achieve this. To help build muscle in your glutes, you will need to incorporate resistance training that target the glutes. I have many glute exercises on my website under “Videos”.
HI THERE CAN YOU PLEASE HELP ME I HAVE ALREADY SEND A MESSAGE BUT NO REPLAY I CAN UNDERSTAND WITH ALL THE EMAILS YOU GET YOU CANT GET ALL TROUGH THEM BUT I HAVE A PROBLEM IM A HOURGLASS SHAPE THAT HAS HAD 2 KIDS I CARRY ALOT OF WEIGHT ON MY STOMACH AND BACK I WANT TO GET RID OF IT NAD BUILD THICKER THIGHT AND BOOTY I WAS TOLD IF I DO THE SAME EXERISE MY BODY WILL GET USE TO IT AND RESIST IT IS THIS TRUE ALSO I HAVE BEEN ON DIETS THE FIRST THING THAT GO IS MY BOOTY AND THIGHTS WHAT CAN I DO TO BUILD THIS UP AND KEEP IT .HOPE TO HEAR FROM YOU SOON I WISH I HAD I BODY LIKE YOUR ITS SO FEMININ. ALSO DO YOU HAVE A DVD OUT YET.
PLEASE HELP
MANY
Hello Buffy!! I was wondering how many times a week should I work on my butt? I do 3 sets of 20 reps with 70 pounds on the cable glute machine. I do 4 sets of 15 reps with 130 pounds for the hip abductor. I ALSO do elliptical cardio 30 mins. I do these all together in a consecutive 4 day span. I can tell the cable glute has been working. How many reps and sets should I do correctly for the maximum booty!!
I would like to add that my booty looks nicer, but your professional opinion would be greatly appreciated.
Hey Buffie I have a quick question, You said earlier that your but is both fat and muscle..But doesn’t muscle burn fat?.. How do you get the meat on your butt versus muscle? Ive always been skeptical to do butt exercises because I know my body and I’ll loose the little fat that I do have back their “lol”. How do I add the “FAT” to my lower half (Hips, thighs, Butt) ?
Hi Buffie. I love your body. I’m 5′ 6″ and only 115 pounds. Yes, I’m small, but I’m not shapeless. I’m a Skinny Minnie, but I have curve to my body. I see great potential in my body. I know that if I get bigger thighs, hips, calves, and a booty, my body would be BANGIN’. I already have a small waist, and no fat in my belly. I want to keep my waist the way it is, but have the lower half of my body get JUICY. I’ve already been told my body is great. I look good in a swimsuit, and I’ve been called by modeling agencies. I think my body looks good too, but it’s not the way I want to look. I want a fuller figure. I’m going to start these thigh, calf, and booty exercises TONIGHT, and see what results I can get in a few weeks. If you have any advice, it would be greatly appreciated. Thank You.
-Brittany
P.S.
You looked SO GOOD on Tyra.
Hey Buffie,
I am 20 years of age and i am not happy with my body at all. Unlike most people here i don’t put weight all over, i tend to keep most of my waist on my abdominal area (front and back). I am slim but extremely slim on my lower part i am like a size 6-8. I want to get bigger thighs, legs and a bigger butt to match my breast. but i also want to loose the extra fat that i have on my lower, upper back, sides and belly.
What would you suggest i do?
Please help me. I’ve tried everything else but nothing seems to work and i’m hoping that you can help me get the body I’ve always desired for myself.
Hope to hear from you soon
Rosalinda
Rosalinda
Hi, just wanted to let you know that you are definitely an inspiration to me and many others. I have watched several of your yt videos and am really impressed with them. I was wondering when I saw you on the Tyra show you said you were 5ft 7in tall are u still that height? Also me I’m 5ft 10.5 inches and am proportioned, well except for my mid section. I also watched your video when you measured your hips and yr waist and if I can recall correctly yr hips were 45 3/4″ and ur waist was right under 31. My measurements which btw I am not to thrilled to state are hips 47″ and waist 43. Yeah, I know sad but true. Your hips looks so much bigger than mine and I don’t think it’s just bc your waist is smaller. I do think the height factor’s into this as well. Can u give me yr thoughts about this? I will start slowly some of yr exercises bc I think along with better eating habits I can get my waist down to what it once was 30-31 inches. Can u help a girl out??????? PS, looking at the height I do believe that the taller a person is the more the body seems to look elongated opposed to a shorter stature where the body is more compact hence the illusion of a bigger behind? Just guesstimating!!!!! And I did forget to mention that I am insulin dependent type 2 diabetes since Oct 2002. Your thoughts, opinions and suggestions are most welcomed. Thanks for your time on this:)
Hey buffie.
I don’t understand what you did to gain your butt and make it bigger, you sai you ate things high in calorie and exercised your midsection to keep small there, but you started working out your butt as well to “keep” it the way it is, if you’ve never exercised it before and only exercised your stomach wouldn’t you loose the fat on your butt and just gain muscle?
Hi Buffie, i would like to make my booty bigger an rounder.. I go to the gym and do workout with weights, but what should i eat to build muscle? thank you in advance
Hello,
It’s best to speak with a nutritionist. She can give you better info on what your diet should consist of. I can’t advise you on what to eat.
I looked at your youtube video when you were skinny, I use to be the same way until I started using birth contol called DEPO shot, from 140 I gaIned 46 pounds leaving me 186. I love the weight i have on my thighs and have a butt now. My main problem is I want to lose only my stomach without losing any of my lower body weight. What do you think is best for me to do?
I love all the advice and how to videos, but is there a DVD I can purchase with all of Buffies workouts? If so where can I purchase it…
Thank you. No DVD yet but it’s coming.
My body is genetically built with the hour glass frame. However, my Main goal is to enhance my butt by making it hopefully as big as yours
my waist is small but I want to lose the little bit of fat in the lower area and sides. My butt is great but not where I can fit my whole hand underneath which is exactly what I’m looking for. My question is how can I do this without turning my butt into complete muscle? Squats are my favorite, but I’m afraid my butt will lose it’s natural fat and not bounce so to speak. Please help !
The glute exercises seem to be making my butt smaller please help on what I should do.
HI THERE CAN YOU PLEASE HELP ME I HAVE ALREADY SEND A MESSAGE BUT NO REPLAY I CAN UNDERSTAND WITH ALL THE EMAILS YOU GET YOU CANT GET ALL TROUGH THEM BUT I HAVE A PROBLEM IM A HOURGLASS SHAPE THAT HAS HAD 2 KIDS I CARRY ALOT OF WEIGHT ON MY STOMACH AND BACK I WANT TO GET RID OF IT NAD BUILD THICKER THIGHT AND BOOTY I WAS TOLD IF I DO THE SAME EXERISE MY BODY WILL GET USE TO IT AND RESIST IT IS THIS TRUE ALSO I HAVE BEEN ON DIETS THE FIRST THING THAT GO IS MY BOOTY AND THIGHTS WHAT CAN I DO TO BUILD THIS UP AND KEEP IT .HOPE TO HEAR FROM YOU SOON I WISH I HAD I BODY LIKE YOUR ITS SO FEMININ. ALSO DO YOU HAVE A DVD OUT YET.
thnaks you
Cardio is a great way to lose the fat in the back and stomach area. Wanting to be “thicker” is basically gaining either fat or muscle or a combination of both. In your situation, burning fat by means of cardio and building muscle via resistance training is your best bet. I don’t know if this route will give you the “thickness” you want but with all exercises you have to have realistic expectations.
A person’s body normally adapts to a phase of training between 4-8 weeks. After this time you will never to make changes to your exercises whether it’s the intensity, sets, reps, exercises selection, volume or a combination of each.
I don’t have a home DVD yet. I will soon. Thanks and hope this helps.
Buffie, you are an inspiration! I love that you know what you are talking about, give sound advice and practice what you preach. Thanks for all of your help, I am a regular visitor to your site for the best workout advice.
I have one question for you, what is your body fat percentage? Besides weight and height, I think it’s an important measurement to track health and fitness levels. It would be great to know what BF% range you are in so I know what a healthy goal is to aim for. You really do inspire me to be my best and I would love to know the answer to this
Thank you!
Remember, it’s never a good idea to track someone else’s body fat %, weight, caloric intake, amount of exercise, results, health, etc. Everyone is different so what works for one person may or may not work for you. It’s always best to focus on your own body and find out what works for you.
Here a link about Body Fat Percentage directly from the CDC (Center For Disease Control and Prevention): http://www.cdc.gov/healthyweight/assessing/bmi/adult_bmi/index.html
The chart on that link is the only chart you’ll need in order to know what’s standard range for body fat in America. Thanks.
Thanks for your response. The reason I asked for BF% and not BMI is that the latter has been shown to be inaccurate in terms of assessing true body fat. It is possible to have a low BMI but high levels of body fat, so it is more beneficial to know body fat % than it is to know BMI.
I believe that, especially when starting out, it is helpful to model those who have achieved what you want to achieve. It is especially helpful to find someone of the same gender, height, and general body shape to inspire various goals. I agree that it doesn’t help to track calorie intake or other factors you listed, but I think for women like myself, it would be nice to know what general measurements you have so we can have a general ballpark figure to aim for. It may be different for every woman but it doesn’t hurt to know where our role models stand in terms of body measurements. Just like you’ve shared with us your weight and measurements (thanks you!), body fat % would be good information to inspire women to get into great shape.
I personally don’t rely on numbers like weight, hip to waist ratio or body fat percentage to tell me whether I’m healthy or not. According to American’s standards, I’m overweight. So overweight could easily mean I’m unhealthy in their eyes. I don’t listen to any of that. Only I know what my health condition is. I’m not telling people to NOT pay attention to their weight or BF% measurements because they could be good indicators that you have current problems or emerging problems. But don’t let those measurements be your only means of knowing your body’s health status. People need to have regular routine physicals and know what’s going on internally with their body. Most routine doctor visits doesn’t even include a cholesterol screening. Some test you have to specifically ask your doctor for.
Thanks for your comments
*edit:
Thanks for your response. The reason I asked for BF% and not BMI is that the latter has been shown to be inaccurate in terms of assessing true body fat. It is possible to have a low BMI but high levels of body fat, so it is more beneficial to know body fat % than it is to know BMI.
I believe that, especially when starting out, it is helpful to model those who have achieved what you want to achieve. It is especially helpful to find someone of the same gender, height, and general body shape to inspire various goals. I agree that it doesn’t help to track calorie intake or other factors you listed, but I think for women like myself, it would be nice to know what general measurements you have so we can have a general ballpark figure to aim for. It may be different for every woman but it doesn’t hurt to know where our role models stand in terms of body measurements. Just like you’ve shared with us your weight and measurements (thank you!), body fat % would be good information to inspire women to get into great shape
Buffie I am so silly lol…you already did a video about this. Thank you!! Seriously, you are my fitness role model
Hey
Buffie.. I watched your youtube videos and I am amazed in seeing your transformation.. I think i’m going to ask the same question everyone is asking.. but this dang on gut (yes gut) is driving me nuts…. I have swayback too and that dont make it no better.. I tried every diet pill, shake, personal trainer (until I couldnt afford them anymore), p90x you name it I have done it.. My measurements is 40, 38,44 my focus is to put my stomach to a 32.. Do you have any suggestion on what I can do to slim down my stomach, and how many times a week I should do it.. Thanks
Hello,
The bottom line to ANY weight loss program is creating a calorie deficit… and this applies to EVERYONE. You have to burn off more energy (calories) than you’re bringing in. Weight loss is achieved when calories consumed are LESS than calories expended. But first you need to determine how many calories you’re consuming. You can’t create a deficit until you know this. Lowering calories and increasing physical activity is the key.
I am 5’5 130. I have a flat stomach and I would like to get a booty. What do you suggest would be the best way to get a nice round booty fast. right now I’m pretty flat. Help a sister out
I have a lot of videos on building the glutes. Please take time to watch them and find out which ones work best for you.
Ok thank you<3
Hi BodyNomics, I’m a guy. I would love to gain weight in my butt and thigh. Please what do I do?
Thank you for your kind response,