How To Get A Bigger Butt Like Kim Kardashian And Beyonce

Sprint your way to a bigger bum


Have you noticed that sprinters don't have a saggy bum, that is because sprinting develops muscle mass.  This form of exercise will not only build up your gluteus muscles, sprinting will rev up your metabolism as well because it's an anaerobic activity.

Anaerobic means without oxygen, anaerobic endurance is cardiovascular training without oxygen. Incidentally, this type of training can only last a very short time. Sprinting, for example, is an anaerobic activity. The benefits of anaerobic training are, an increased metabolic rate (metabolism), speed, strength, power and muscle mass. The downside, however, has to do with overtraining to which anaerobic exercise has been linked.

Instead of doing regular sprints, add a hill or incline and it will focus even more on the gluteal area.  Be sure to warm-up and cool-down after this training.  I don't want you have a hamstring or gluteal strain and that can set you back for many weeks.

Equipment: a treadmill or your local free hill(it doesn't have to be very steep)

Five Step Hill Sprint Training Program

Step 1:  Warm up with light jogging or a fast walk for 5 to 10 minutes.

Step 2:  Sprint up a hill as fast as you can go for 20 to 30 seconds.  Catch your breath and walk down the hill and repeat 5 to 7 times.  If you have a treadmill, put the treadmill on an incline from 4% or higher.  Increase the speed, which is much faster than your normal jogging or running speed.  Hold on to the treadmill railing(s) and jump on.  Let go of the railing as your run.  Sprint for 20 to 30 seconds and hold on to the railing and jump off the belt.  Rest for 45 seconds to one minute. See the following video for an example. Repeat 5 to 7 times.
Step 3:  End with a fast walk or light jog for 5 to 10 minutes and then decrease to a slow walk for 3 to 5 minutes.

Step 4:  Stretch for 10 minutes.  Make sure you do the following stretches and pay extra attention to the hamstring and gluteal area.  Hold your stretch for 30 seconds and longer.
Hamstring Stretch

Quad Stretch
Calf Stretch
Gluteal Stretch

Step 5:  Do this routine 2 times a week and not on consecutive days.  You need to rest your muscles so they can grow.  If you sprint on Monday and you are still sore on Wednesday, wait another day or two to do your sprint program.

*Warning:  This is a very intensive workout and when you are doing your sprints your chest will be on FIRE!  It is a workout for a fit individual without any joint or heart problems.

 If you have any questions, feel free to leave them in the comment section below.  Is anyone a former sprinter and what did it do for your derriere?


  1. I tried this yesterday and my incline was too high(10%) . Next time, it will only be from 6 to 8 percent.

  2. Have so many hills in my area that I'm going to go hit up! The only thing worse than a saggy bum is no bum. :)

    1. I know Pittsburg has a lot of hills. Kathy and I, from and for my next life... blog below you, went to canvas for the president in Pittsburgh in 2008. We saw how in shape you guys were after walking all those hills and steps to your front door in your city.

  3. Okay, this motivates me. Won't actually sprint but will give some hills a try.

    1. Kathy, let's find a couple of hills in your area to walk up, during our summer walking exercise excursions.

  4. Wonderful article and informative video! I think the five steps can truly improve our body strength and we should do the workout easily with any trouble.

    1. Hi PTW,
      I need you! I'm going to doctor to get an order to see a PT for my elbow tendonitis.

  5. After 2 months from reading this post, I am seeing nice progress with my bum. Especially after eating a little more. I've been using a local hill but I'm moving to a flat city so I'm going to use your advice on the treadmill. Do you think this treadmill will be good for this type of workout - Sole Fitness F80?

    Thanks again Frugal =)

    1. Yes, the treadmill is a good model and you can do your sprinting routine there also. Do you see the other article on doing heavy weighted bridges to build the bum?


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