Firstly, I don’t mean any harm by this post and if you think any of this is wrong please let me know. This post is based of my own research, but not necessarily my own experience, as I haven’t done all of these, YMMV.

Contents

  • Gaining/Losing Fat
  • Gaining Muscle
    • Strength Training
    • Cardio
  • Artificial
    • Clothing
    • Hip Pads
    • BBL

Gaining/Losing Fat

There’s no problem with simply gaining some bodyweight especially if you’re underweight or gain within the ‘healthy’ range of BMI. In that case you might instead see some benefit from losing fat for a smaller waist to ass ratio. But do keep in mind that if you are currently not on Estrogen/T-blockers, gaining weight might add them to the wrong places, or places you might not want like your gut/ or arms. Estrogen also makes you gain weight, but this usually does this to the butt and legs, which makes gaining weight when estrogen more reliable, but even if you’re not on it you might have some good results without being on E depending on your genetics.

Gaining Muscle

Whilst this might not be something you initially think can make you more fem, it does work. I recommend some form of Resistance Training(Weights, Calisthenics). Personally I like Weights due to simplicity of structure, but you can and will gain muscle with both. If you’re AMAB consider risks of training your upper body since androgen receptors there are more dense and you can more easily gain upper body mass. For unrelated reasons(testosterone being anabolic(muscle promoting) you can also more easily put on muscle if you’re not on hormones. If you are on hormones, then you still can gain muscle but less than if you weren’t.

In regards to specific workouts I can only speak from my own experience. My personal preference is for training with weights. If you’re looking for something simple and full body, then Allpro’s routine is pretty good. You can also check reddits /r/fitness for their recommendations. If you want to do just legs, then you can check out /r/strongcurves. Personally I prefer the fewer workouts from Allpro, so I just don’t do the upper body but following the same progression scheme, and I added in a more leg work(Hip Thrust + Hip Abduction machine). Exercising takes time, but it is a sure fire way to increase the size of your butt/thighs. On a side note cardio is incredibly healthy for you to do and great for burning calories, but too much will make you have slower leg gains relative to just strength training. If you go from sedentary to cycling/running/any cardio you will still gain leg muscle. RP Strength is a great resource for info on this.

Other

I would like to preface this by saying that I have no experience from the below two, hip pads or BBl, and that these are just a couple of things that came up in my research.

Firstly are hip pads, you can buy these, or make your own, They work. BBL is a surgery where they take out fat from somewhere else (usually your midsection) and then re-implant it into your butt and thighs. I found the Mamaswole video on this to be informative

The easiest and fastest way is with clothing, you can make you legs seem wider by E.g. wearing baggy joggers, or skirts which flare out at the waist, or jeans which start high and are loose at the hips, or with flared bottom accentuating legs. ICKY has some great videos on this.

TLDR: Workout, Clothes are your friend, and other options exist if you want even more.

That was it, the extent of my knowledge. Since I don’t have reddit I’m okay with this being cross posted there for more eyes on lemmy. Any other tips are appreciated!

  • tunasyne
    2·
    2 days ago

    you mention allpro’s routine, where can I find that?

    • dandelionEnglish
      2·
      2 days ago

      I think this is the all pro routine that was mentioned?

      https://web.archive.org/web/20240417114601/http://forum.bodybuilding.com/showthread.php?t=4195843

      A Simple beginner’s Routine

      You will do 3 work outs per week on non consecutive days. The first work out is your heavy work out. The second work out is your medium work out, use 10% less weight for your work sets. The final work out for the week is your lite work out, use 20% less weight.

      Do a lite warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.

      These are the seven exercises you will be starting with.

      1. Squats
      2. Bench Presses
      3. Bent-Over Rows
      4. Overhead Barbell Presses
      5. Stiff-Legged Deadlifts
      6. Barbell Curls
      7. Calf Raises

      You will be running this program on a five week cycle as follows:

      1. The first week do all 4 sets for 8 reps.
      2. The second week do all 4 sets for 9 reps.
      3. The third week do all 4 sets for 10 reps.
      4. The fourth week do all 4 sets for 11 reps.
      5. The fifth week do all 4 sets for 12 reps.

      If you got all of the required reps on the fifth week then increase the weight by 10% and

      repeat the cycle. If you didn’t get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn’t need more than one minute rest between the warm up sets and you shouldn’t need more than one minute thirty seconds between the work sets. Do some cardio and abs work on non weight training days.

      Please correct me if I’m wrong OP!!

      • KatieOPEnglish
        2·
        6 hours ago

        Thank you for linking to it, yes that’s the one I was talking about. I still follow the same five week cycle from 8 to 12 reps I just changed up the exercises a bit to not do upper body, here’s what my workout looks like:

        • Hip Thrusts or Deficit Reverse unge (If there’s nowhere to thrust)
        • Squats
        • (Stiff-legged) Deadlift
        • Calf Raises
        • Plank (usually 5 seconds more than previous week)
        • Hip- Adduction or Abduction (depending on which machine is available first)

        Since I focus more on simplicity this doesn’t take all too long to do usually 30-60 minutes, if I’m busy and want it quick then I’ll just do the first three.