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!
I have found this video showing various glute exercises helpful: https://www.youtube.com/watch?v=rguEilBV5mk
It’s by the guy who published the Strong Curves book / program that /r/strongcurves is based on.
There are also a bunch of resources on feminizing exercises, e.g.
tl;dr here are some of the exercises from those articles (I focused on ones that don’t require gym equipment):
Other good exercises include:
Hip thrusts are touted as the best glute-developing exercise, esp. if you can work up to lots of weight.
Note that when you want to make a muscle bulkier (i.e. “hypertrophy”), you want to exhaust yourself with fewer reps, so instead of aiming for 30 hip thrusts you want to exhaust yourself in more like 10 reps (after warming up of course, to avoid injury).
For people unfamiliar with the jargon: a rep, or “repetition”, is where you do the exercise motion once. For example, with a squat one rep would be squatting down then coming back up to the starting position. 10 reps would be squatting down and coming back up ten times. Related idea is a “set” which is a group of reps with a rest between, so 2 sets of 10 reps would be 20 squats overall, but you would take a break between the two sets of ten. Taking a 3 - 5 minute break in between sets does make a difference, and is important for making the muscles bigger.
Other things to keep in mind: