Exercise

The problem with the buttocks and the breasts are that both of these areas are suspect to the additional laying down of adipose tissue (fat cells). Essentially, however, exercising these particular regions will generally firm and increase size of the muscles of these areas, especially if using the right exercising regime. You can tighten or tone your butt and your boobs. This is likely to improve their shape and appearance.

The muscles underneath your boobs are your pectorals and those shaping your butt are often called, "the gluteals".

• Here are exercise suggestions from other contributors, they may or may not work:
• Personally I have found that doing exercises such as push-ups and bench press builds muscle beneath the chest area allowing the breasts themselves to look firmer and larger.
• Doing an exercise such as the squat or leg press enlarges and firms the gluteus maximus thereby leading to a great looking butt.
• To make your butt bigger you should do leg presses, lunges, and single leg squats.
• The butt is essentially so-shaped because of its muscle, unless you have a very great amount of fat - which will also contribute to a degree, but it will look sloppy. To build muscle in this area and at the back of the legs generally, great non-weight exercises include running up and down hills -especially sand dunes [better still], or climbing trees or running up and down stairs - especially 3 steps at a time.
• Also, many here have mentioned lunges: they are certainly contributors; but a better exercise for the development of the gluteal muscles are jump squats. They are great for the gluteals and the legs generally, and for the lower back and stomach muscles, as well.
• Lunges. Start with stationary lunges if you are a beginner and progress to walking and reverse lunges. Single-leg squats also seem to work. The biggest mistake is to use light weights, the heavier the weight, the bigger the muscle!
• Do large amounts of sit-ups and twist sit-ups (sit up to the right and then sit up to the left).
• You cannot make your boobs bigger, but you can RISE them by benchpressing, although too much of it or using too heavy of a weight could give you a manly looking chest (speaking in shape). Get a weight you're comfortable with and it should make your breasts rise some.
• In addition to bench presses and twist sit-ups, push-ups will help your breasts.
• From experience to help get that great "bubble butt" look is to do stairs! In cheerleading over the summer our coach made us run stadium stairs and I had noticed that my thighs were getting bigger and looking nice, and also my butt had been gettin bigger!
• If you want a bigger butt you have to do a whole lot of lower body exercises such as lunges, squating (with heavy weights), walking and stairs. The butt is nothing more than a muscle, to make it grow you also have to put more food into your body, but mainly foods with a lot of high amounts of protein, plus you have to gradually increase the amount of calories you are eating (usually they suggest starting with 500 more calories than normal per day). The only way you won't see results you want exercising is if you aren't also implementing the suggested diet.
• Some people argue push-ups will flatten your breasts and lunges will make your butt flatter. ["Some people" will argue anything given half a chance! Many answering this question have solid physical education backgrounds, and know the answers.]
• You want to do decline bench presses, not regular flat bench presses, so that the lower pectoral muscle pushes the breast up making them look bigger and perkier. Dips are another great exercise for this. If you can't push yourself up, do reverse dips by jumping up, and trying to lower yourself as slow as possible, you will eventually be able to complete a proper dip!
• Bigger butt: Speed skating.
• First of all you need to workout everyday! Try this it works very well for me: Lift your leg in front of you and don't let it touch the ground and don't get any higher than your breasts! Do a lot of sit-ups and twister sit-ups.
• For my butt I do a lot of squats a day, around 50. I do squats when I wake up, when I brush my teeth, after I eat, and before I go to bed.
• I read an article about a female fitness competitor who had a flat butt and did a lot of lower body exercises to increase the size of her rear. Here's one exercise she did that she claimed worked was (excuse me if I don't know the technical name for it): she laid face down on a bench with her upper body over the edge and secured her feet so she could bend backwards (as if doing the superman) except she added weights and squeezed her buttocks tightly as she did each rep. Apparently it worked.
• I believe flat back dead lifts, squats, lunges, leg curls (lying and standing) are all beneficial. As long as you use weights and you are able to get between 6-15 reps out each set and feel the burn by the end of each set. This is important because this will build muscle. Otherwise you might as well just be burning more fat. And if you have no butt you don't want to lose more.
• A lot of experts recommend a low-calorie fat-reduced diet with healthy proteins (such as tofu, fish, and chicken) and a healthy amount of whole grain products as a good safe way to lose the fat that covers the butt preventing the underlaying layer of muscle to show. While following this diet, at least two or three days a week do 4-5 sets of lunges, squats, dead lifts, leg lifts. Go really slowly, contract the muscle on the full range of movement squeeze hard, and use heavy weights.
• Whoever said that eating a lot of foods will help get you thick is WRONG. Eating junk foods and candy will only help in putting on sloppy weight. It will make you FAT, NOT THICK. Remember that. The types of foods you should be eating if your trying to gain the right weight is protein's so make an effort to put more proteins in your diet. You can eat good carbs (like wheat bread, brown rice) and not the bad stuff (potatoes, white rice). Also, eat more calories than you normally burn and keep cardio exercise to like 2 times weekly. To gain a bigger backside, you need to lift weights. And not light weights, I'm talking about heavy. In order to make muscles grow you must lift heavy. I suggest starting with light weights at first though so you won't stress or pull a muscle. Get accustomed to light weights before working with a heavier set. If your lifting weights and you don't feel a good burn in your butt after 15 or so repetitions than it's time to use heavier weights. Don't be disappointed or discouraged and stop exercising if you don't see results right away because this isn't some kind of overnight miracle. This takes time and effort and in time, maybe a few weeks to a month or so, you'll see the results you've been looking for.
• Do lots of squats. They also help thighs. Also lay on your side and bend one leg at the knee pull it as close as you can to your chest and then as far as you can behind you.
• I learned this from one of my black friends and it really worked. This doesn't involve eating alot or doing squats. Main thing you gotta do is the "BUTT SQUEEZE". Basically, you just squeeze your butt (hence the BUTT SQUEEZE) for 20 seconds and let go. Repeat it 3 times.
• There are muscles in your butt and boob but if you work your breast muscle it gets rid of fat and some of your breast tissue is fat...
• I did lots of squats with weights, donkey-kicks with ankle-weights, butterflies with dumbells and machines. These exercises worked very good and gave me good results. I got greater results when I started to take a supplement complex called Femimore and other B-Boost (already well balanced but expensive) You can also make your own supplement combination (cheaper even if not remotely as good) My results from the exercises before and after I added the supplements was impressing, I more than doubled the results after starting the supplements. But you can start up with the exercises alone, later you can think about more.
• A product that worked well for me was "The Woman's Body Bible" by Adrianna Bocanegra. It's a book. A few tips from the book: Butt: Exercise; Do targeted weight training. Protein: Make sure you get protein after you exercise. Fish Oil: Rub into your butt twice a day. Breast: Fenugreek: Most effective herb in natural breast enhancement. Breast massage: Promotes healthy breast and breast growth.
• A bigger butt can only be gained through weight training/lifting. Lifting heavier weights will shock the muscles and make them grow bigger. If you use light weights, it will only shape and tone and not make the muscles bigger. Also, after sometime you'll need to get heavier weights so that the muscles can continue to grow. If your using the same weight your muscle will adjust to it and therefore not allowing it to grow any bigger.

Loosing weight can be difficult and not very motivating. You need to find yourself a goal, and keep your eyes on the price. Do not make too big commitments in the beginning, it will make it hard to keep it up in the long run. Also, there is no such thing as go on a diet or loose wight, it's called a change in the lifestyle. It has to be a permanent change, and it might take a long time, but get into a routine that is easy and motivating to keep up every day.

Some simple changes can be:

• Eat healthy, slow, and little at a time every three hours
• Limit your snack to one per day, and make it a healthy one (fruit, vegetable, yoghurt, nuts, crackers...)
• Walk or ride your bike whenever you can if you're going somewhere (to a friend's house, to the store, getting the mail, walk a dog...)
• Try your hardest to improve yourself in Phys Eds at school, and give it all you've got
• EAT a HEALTHY breakfast every day!!! (Oat meal, Whole Wheat bread, Whole wheat cereal - whole wheat in general is a lot better for you than anything else)
• Find something you enjoy doing (skiing, walking, running, roller-skating, ice-skating, skiing) and commit to doing this activity for one - two hours two - three times a week (be reasonable, do something you can actually commit to, and do)