Fat Women Start Here: How To Get The Perfect Body
This plan will help you lose weight & get curves at the same time but Go here to Lose Weight first if you're extremely overweight.
Skinny Women Start Here: How To Gain Weight & Get Curves
In this plan you will utilize many weighted exercises to get a bigger butt quickly
For this plan to be successful you will have to have access to steep hills which you can sprint on
Click on photos to start doing the butt workouts now
Click photos to see how to do the butt exercises
Click photos to see how to do the inner thigh exercises
Please note that many of the thigh exercises below will also help you get sexier butt & hips
Click photos to see how to do the thigh exercises
Click photos to see how to do the exercises for bigger breast
As your posture gets better your chest will stick out more making your breast look bigger
Click photos to see how to do rotator cuff exercises
The most Important Thing you need to do to get a flat stomach is to lose all your belly fat
These exercises strengthen your weak TVA muscles to instantly make your stomach flatter but you STILL need to lose belly fat or Go here to Lose Weight to TRULY get a flat stomach
Click photos to see how to do flat stomach exercises



Click photos to see how to do the ab exercises
Click on photos to see how to do love handle exercises
Probably the best thing you can do to get rid of love handles because you're firming up your waist & burning off love handle fat at the same time
Click photos to see how to do triceps exercises
3 ways you can get me to help you Look Good Naked…
Hi I found your site by browsing the internet and looks reliable. I'm 15, 5'2, and 115Lbs. My measurements are a 32,28,36 . I wanted a finer chest, bigger butt, and toner thighs. Please help me with a diet plan and a workout for me during this summer.
May 16, 2012
Thank You !
May 16, 2012
Hi Adrian, I love your site:) I am going to do your loose 20 pounds in 3-4 weeks and with the fruit and veggies can I juice those?
Thankyou
May 16, 2012
Hi I'm 21 years old, weigh 114 lbs., and am 4' 11". What workout would be best for me to get a flatter stomach, a bigger butt, thinner thighs, and keep my boobs.
May 15, 2012
Hi Adrian <3, I'm 20 years old. My current measurements are 38D,35 waist,45 hips. I want to know what workouts should I do to get my waist to a 29 or 30. And make my butt a few inches bigger. Please Help.....thanks in advance <3
May 15, 2012
Hi, I am 5'4 and my measurements are 38D, 35, 45. I was wondering what workouts can I do to make my waist smaller and my butt a few inches bigger?
May 15, 2012
hi adrian,
I'm 5'3 & weigh 162 lbs..my waist is 33" & my hips are 40". I want to know what workout can i do to tone up without losing weight but also lose approx 5 in off my waist
May 15, 2012
that's not possible because to lose inches means you need to lose fat which means losing weight
May 15, 2012
Hey, just disco ered your site and I love you help people out! Help me please!
I am 20 years old, 4 ft 11 inches female and weigh 58 kg! I've been trying to lose weight since I was 16. I have a very big beer belly kind of stomach and horrible flabby arms and broad shoulders! Can you help with exercises? And a eating plan because I try to eat 4-5 times a day but not sure on portion size. I'm a size 12 but would love to be a 10! Help!!! Thank you!
May 15, 2012
Okay, Im 18 years old and weigh in about 102 pounds, Im 5 foot exact.
I hate my body I feel im to skinny. .my body goes striaght down no curves at all. I want big hips and round and my butt to it needs to be bigger 0.o a loooot bigger and of course to get fuller thighs as well. . .
Im not fat in my tummy but i dont mind losing a little to make it slimmer . .and my breasts I dont have any -.-
and after I workout can I drink protien shakes to increase my muslce and whats the fastest and best way to get my body how I want ?
May 14, 2012
hey i really hope that this work out can help me . i have prom June 2 i hope the video come before then.... i really wanna drop down from 181. to 130 or something with a bigger butt . l0l .... i just wanna say these people that have done this will defiantly motivate me threw this process i will work very hard. to complete what they completed.
May 14, 2012
I would like to thank you for taking time out of your life to help random people reach their weight loss & fitness goals . And I would like to ask you what would work for the back of the arm's ? Mine need attention badly they're flabby and I do not like them. Thank you in advance.
May 13, 2012
Hey Adrain! Get website and with great workouts. I was just wondering if you have any exercise/workout to actually reduce the butt? I've gained butt fat and I need to lose it.
Thanks.
May 13, 2012
no 1 exercise will do that. you will simply have to lose weight all over to lose butt fat to reduce it
May 13, 2012
hi
just discovered ur site,,n found it quite interesting...but busy 2 plan n check all d workouts
actually i hav a weird body!!!!!!!!!!!!!!its like this
m overweight arnd 80 kgs..have 1 child (4.5 months totally breast fed).
a broad shoulder,38-34-40,thin arms, fattest thighs
wanna lose tummy n thighs
too lazy 4 a workout unless motivated wiz guarenteed result
hope u gimme somthng 2 surprise my man
May 13, 2012
Adrian,
First I would like to praise you on your wonderful site! Over a year ago I found my favorite video here. The 10 minute jumping jack interval training. I lost all of the weight I needed to using that as my main cardio workout.
I have a slender figure now and one thing I really dislike about my body is my ribs. Over my ribs I have areas where you can see my bone and other areas that are fatty. Do you know of any excercises that can help with this?
Note: I am refering to the area below my chest and above my stomach.
Thank you for everything and I look forward to your answer!
--Jennifer
May 12, 2012
what is your exact weight and height?
you may need to simply gain some weight
May 13, 2012
I am 5' 5.5" and 129 lbs. Even when I weighed 145 lbs at the same height I had this same problem. Any other suggestions?
May 13, 2012
Hi adrian how are you, I appreciate you taking the time out your days to keep the world fit :)
But I'm curious to know how to lift my butt, like make it stick out more, I didn't know if squats would do that because it seems to me when I do squats for about two weeks atleast my butt looks a little bigger on the side if you know what I mean not all around like I want, do you have any suggestions or other workouts for a bubble butt, or correct me if I'm wrong on doing my squats or some other ones.
And another thing what are some good standing exercises to do, because I hate getting on the floor, I hurt my back before
May 10, 2012
I'm 5'11 and 135 lbs. I've been lucky to be naturally skinny but as I just turned 22 I now want to have a curvy, womanly body. Honestly I've never really exercised and when I do I strain or tweak my muscles very easily. I'm interested in doing the butt workouts but I just don't know what weight to start at and how to gradually increase the weight
May 10, 2012
you start off with a weight that you can ONLY do 4-to-12 reps per set with.
anything over 12 reps is TOO light and under 4 reps is TOO heavy
May 10, 2012
Hi...I just found out bout your site...I have a question regarding my body shape....I don't have any hip muscle or shall I say narrow hips...don't know how to explain this body type...but I would like to expand my hip muscle...what exercise would you suggest?...My goal is to have extremely wide hips!...Please help!..Thanks
May 09, 2012
I am 21 5'1 and i weigh 160 my measurements are 34-29-43
I recently lost weight previously weighing 189 I would like to continue to lose weight my goal is 135-140 but im starting to lose my butt how can i lose weight I do butt exercises such as squats and lunges but my butt is still getting smaller. should i take protein shakes?
May 09, 2012
Hi-
I've the hill sprints for a bigger butt but I mostly feel it in my legs. Is that where I should feel it or am I doing something wrong?
Thanks
May 07, 2012
you're not doing anything wrong but the steeper the hill is = the better butt workout you will get
May 08, 2012
Hi adrian . I am 50 years old . I am 43 /43/46 . my height is 5 ft .my weight is 72 kg. I am a hypothyroid patient and it is cured as I m eating iodine tablets. my breasts are saggy and in fact I am swelling . I need to loose weight on my breasts , waist and hips . just to look better . also my skin is getting loose on my face, neck and on my belly . plz help me out . I really want to look better within two months .
May 07, 2012
hi adrian i m 16 years old nearly 17 . i weigh 60 kg . my height is 5 3 . i m 36/ 34/ 36 . i need to loose my waist and get into perfect shape till 1st july . my breasts are saggy and i need a bit smaller and curvier breasts . plz help me out . i have another problem . when i start doing exercises my colour gets darker . plz help me out .
May 06, 2012
hi adrian.
well ummmm im 4ft 11 around 120-130lbs and in serious need of weight loss. i just need a diet that i can keep up.
i have access to a gym where i spend 2-3 hours 6 days a week. id really appreciate it if youd help me lose weight realllllly fast. im going for vacation in two months and i really anna lose 20-30 pounds.
thanks :)
yours sincerely
elayna
May 05, 2012
Hi Adrian, I'm Jessica, I'm 20 years old and i had my son a year ago and I have big stubborn love handles, pouchy lower stomach and a big jiggly butt. I am 5'1 and 140 lbs. I want to tone up my butt, get rid of my live handles and get my 6 pack back! Nothing seems to be working... Can you help? Thanks!!!
May 04, 2012
hello
first off you seem amazing:)
i want to get a tighter stomach and a bigger butt, im not fat but i have a tad bit of flab on the bottom of my belly n defiantly want a bigger rounder butt;),ive had 2 kids, want to start excersing but dont know where to being and wat type of diet plan i should do
please help! thaanks:):)
May 03, 2012
Hello!
Ive need help on getting a bigger butt I really want to look good I have nice breasts not to small not to big but I want the curves and butt to go with it. I have a nice butt already but I want it 2-4 inches bigger if possible by July 13? Do you think that's possible to achieve if I start tomorrow?. 123 and 16. If I do these exercises with leg kicks and dead lifts with 10 pounds of weight can I achieve my goal by July 13?. Please help, thank you!
May 02, 2012
When doing the hip bridge and hip thrust. I feel like a kinda sharp pain in my actual knee and it stops me from squeezing my butt. How can I prevent that from happening?.
May 03, 2012
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