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During recovery, those fibers heal and get bigger. If you've been squatting, start to increase your weight. The best way to build muscle quickly is by lifting weights. She received a Bachelor of Arts in English from the University of Maryland, and she is a certified personal trainer, fitness nutrition specialist, and yoga teacher. If you're able to squat, you should.

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One caveat: You need to allow enough time between workouts for recovery -- about 48 to 72 hours.

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Four-way hip extensions: Your gym might have a machine for this, or you can do cable kickbacks. This is especially true for women, who don't put on muscle as easily as men. Accept your body for what it is and what it can reasonably do. No, you want a firm, lifted, round rear end that that looks great clothed and unclothed.

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