New and want some advice please :)

**Lil-Lauren** · 01-20-2011 04:19 AM

Hi ladies, im new to womens-health. So i have a tiny frame and not a very big behind, which i want a little bit bigger. Only thing is i have tiny legs and boney knee caps. People say sqauts help but they only seem to make my bum flatter. Also i end up with muscle above my knee cap which looms awful. Is there any exercises i can do to enhance my bum and not make the top of my knees look stupid!!

**PurpleShootingStar** · 01-29-2011 12:44 AM

Most exercises or weight lifting that you could do would tone; do you want a firm backside, or does it have to be soft and squishy like you might see on larger women? Since your butt is actually a muscle, there are definitely things you could you to make it more defined. What's your born with is what you've got, for size, but you can add muscle to help. Two things I can think of right off are running and possibly swimming. Something else I know, at least from horseback riding is if you take an exercise ball and squeeze it between your legs. You could also get one of those stretchy jump ropes that you can loop around your foot and use for various exercises. I'll see if I can find anything else and get back to ya!

**Seeker_Advice** · 01-29-2011 04:39 AM

If I read this correctly, it has little or nothing to do with toning your butt, but rather increasing the size of it? You want a bigger behind, correct? the buttocks is actually composed of two muscles; the gluteus minimus and the gluteus maximus. The main way to increase the size of any muscle is by tearing down the tissue then allowing it to "heal" or grow back larger new muscle fibers by lifting weights.

Squats is the universal exercise most often recommended, as it targets the legs with emphasis on the glutes. There is another good exercise where the focus is more glutes than legs and it is as follows:

With a reasonably heavy dumbbell in each hand, stand in front of a high step (should take a pretty good effort to step up on to it). Step up with one foot/leg and raise the opposite foot/leg/knee up until the knee is at a 90 degree angle (like you're trying to knee a man in the groin). The higher you raise the non-supporting knee into the air, the more work it will do on your glutes. Hold for a second or two and then step down off of the step. Immediately switch legs and do the same thing with the other leg.

Imagine that your trying to knee a ten foot tall man in the groin and you have to step up on a tall step first and then knee "him" with the other knee.

I'm not very good at explaining things, so I hope you got the jist of it.

Good luck.