All of us are programmed by birth to be tall and long-limbed, petite and short limbed, small framed or big-boned or whatever. It is better for all of us to begin accepting the imitable things about our body type, and move towards improving on what can be improved. To increase your thighs and butt perform squats with heavier weights and keep your reps to around 6-12 per set. Leg press, squats, lunges, wide stanched squats, deadlights are all great. Depending on your fitness level including medicine ball exercises in your leg training once every few weeks will help develop your butt and thigh muscles to new heights that you didn't think were possible. Your current fitness level will determine what you can or can't do.

To increase your butt and thighs try using intervals for which you perform stints of "sprints" or increase the intensity to really help your butt and thigh muscles burn. Around 35 minutes going from low intensity, then moderate, then flat out then back to low intensity, moderate and back up to another short stint of flat out and so on. You can run up bleaches then walk down, do sprint drills at the track sprinting 100 meters then walking back. You get my drift. Do this around 3 times per week. 4 times if you're trying to nip some more body fat in the bud. Geomorphic women need to take up 20 minutes of cardiovascular workout, 3 times a week to maintain their fitness level.

They generally need a balanced strength training program composed of low repetitions for size and high repetitions for definition. The span of aerobic workout will vary according to the sport you play or the goals desired by you. No matter what your fitness level and body type is, The WF weight loss and fitness program will provide you with a complete fitness program based on the five components of complete fitness, namely, Cardiovascular Training, Strength training, Flexibility training, Nutrition and Weight Management. The professionally designed WF fitness program, exercises all the major and minor muscle groups of the body through a complete aerobic and anaerobic workout to help you achieve health and fitness goals.