I've got the smallest ass ever and I'm tired of guys calling it "cute". I want a SEXY kim kardashian kinda butt! Is there any way I can gain weight around that area or at least make it look bigger in some way? I'm really conscious about it cause my guy friends are always pointing at girls with big butts and go like ah that's hella sexy and daaaaamn that's a hot ass. I want it tooooooo!
Most Helpful Guy
This advice applies to anyone looking to add or reduce size in general, whether to a specific body part or their whole body.
First of all, you have no control over fat. You can only reduce the amount as a whole or add to it as a whole. You can't control where it goes or where it comes off of.
Secondly, the key to shaping your body to look the way YOU want to lies with resistance training. Cardio alone is good for burning fat but that's about it. It doesn't shape your body or really tone your muscles.
The key to doing it right and safely is to always use proper form, and to hit muscle failure (that means keep doing reps slowly and with good form) until you can not go anymore without reducing the weight or compromising form. How do you shape it? That depends on how much weight, how many reps/sets, and how many days rest you give it before you attack it again.
Want to just tone or reduce the size of a muscle group? Do a 3x12 routine. That means choose the amount of weight you need (you'll be able to gauge what the right amount of weight is after your first time attempting this) that will allow you to do 12 reps (slowly, and with perfect form) without hitting failure. Do this for 3 sets with a short break in between. Only give the muscle 48 hours rest before you do it again.
Want to add size and shape and roundness to a muscle? Do a 5x5 routine. That means choose a weight that will only allow you to do 5 reps before hitting failure. Do this for 5 sets. Give it a lot more rest when going this route as size is added during the rest period. Many bodybuilders looking to bulk up only work a muscle group ONCE A WEEK, if that tells you anything.
Diet is also a factor. You'll need a high protein diet regardless, but if looking to add size, it's even more crucial to get LOTS of protein and you'll likely need to increase your calorie intake a bit.
(Everything up to this point was taken from a copy and pasted answer I have saved to a notepad file every time a question like this pops up. Now onto stuff that's specific to YOUR question).
Exercises that work your butt/glutes will also work your thighs. The two muscle groups are interconnected in a way where any exercises you do that affects one will also affect the other. The exercises you're looking for are lunges, squats, deadlifts, and leg press. Since you're looking to focus more on your glutes, when you're at the leg press machine, reduce the weight and only use one leg at a time. This allow you to target your butt and inner thighs (a trouble spot for everyone because its a non-functional muscle group, meaning it doesn't see any work from day-to-day activities).