Will I Lose My Butt If I Lose Weight?

The quick answer is YES & NO…

YES - if you're overweight you'll lose the fat (not the muscle) off your butt & hips and this will make your butt smaller as you lose fat off your butt area but don't worry about that because you have 3 options to save your butt as you lose weight…

  1. Make sure you exercise. Your butt will still get smaller but by doing normal lower body cardio or interval workouts to lose weight you can at least firm up & round out your butt to make it look bigger as you lose weight (see pic below)
  2. Wait. Once you've lost all the ugly fat off your butt and the rest of your body… You can build a bigger & sexier butt doing this butt workout
  3. Lose weight & Maintain and/or get a bigger butt at the same time. As you lose weight you can do this butt workout or the perfect body plan to not lose so much butt, maintain what you have or make your butt bigger as you lose weight but…

No - if you're not overweight, have a low body fat % or if you're only trying to lose your last 10+ pounds…

Then chances are you probably don't have much butt or leg fat and the little bit you lose won't make your butt look that much smaller since your butt is already mostly muscular, round & firm.

But I'm really scared I may lose my butt as I lose weight!!

If you seriously have doubts about losing weight because you may lose your butt then chances are that you have a butt that only looks good when you wear tight pants and the reason is because…

You have a butt that is mostly a saggy or fatty butt that can only be firmed up & rounded out to look sexy depending on the type of jeans you wear so…

Let me ask you this…

How good does your butt look in a thong or bikini as compared to when you wear tight jeans or spandex?

Take a Look At This…

workouts to get a bigger butt

After losing 23 pounds (11 kilos) you can clearly see the lady in the above photo did lose some of her butt BUT…

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1-35 of 164 Comments

Hi Adrian, I am just starting out on this booty building workout plan. I want a small waist and huge round butt. I have large breasts but I want to change the way the rest of my body is shaped. I do not currently exercise at all (last time I went to the gym was 1 yr ago). My question is: how much weight should start off with lifting for butt bridges or hip thrusts? 50 lbs? I have no idea what amount of weight is safe and is good starting point for me. I am 5 ' 4" and about 175 lbs. Thanks!

July 21, 2015

Adrian Bryant

you wont have any idea at first but you will have to experiemnt until you find a weight heavy enough where you can only do 6-12 reps per set

July 22, 2015


Hello Adrian, I'm 5'8 and 160. I look very thin though. I'm a size 12 everyone considers me as being tiny. I never liked being slim. My measurements are 36-34-40. I have narrow hips. After two kids I would really like to tone up and have a thicker appearance. Any suggestions for a busy mom?

May 18, 2015


I'm a 29yr old, single mother of 2, 5'8" & 287lbs. I want to lose weight overall because I'm borderline diabetic. I'd like to be 190lbs. I don't want to have saggy skin while losing fat. I'd want to keep firmness in my breasts, arms, back & belly. I'd like my butt to stay the way it is but I don't mind it being bigger and rounder. It slants at the top. Can't seem to figure out what to do to round it out at the top. I squat too often lol...I want bigger hips and leaner inner thighs. The thigh rubbing is really tearing up my jeans ugh! Lol

March 22, 2015

Adrian Bryant

go here

March 22, 2015


Hi I'm 11st but I want to loose weight from my buttocks I've had 5 kids plus I've been sterilized I used to go swimming but would l love to loose weight again

February 10, 2015


I am 5'1'' and very petite frame, right now I'm about 100 lbs. I struggle physically and mentally with gaining fat and after having two children and desperately trying to have somewhat of a decent figure I am at a crossroads...right now I just look sickly everywhere with an annoying pooch hanging off my stomach. I've lost 25 pounds since my wedding in July. The problem for me is that my body is in starvation mode and I'm finding it difficult to take in 500 calories let alone 1500+ to gain the body I want :/ I take a fit&fun class on fridays which is a mix of zumba dance and some basic full body exercise and yoga stretches at the end...I find it hard to make it to the gym, so during the week I do zumba at home, and squats I do everyday. I am a very active person and so pretty much all day I'm burning and not consuming anything. I get most of my nutrients from coffee and protein shakes. It's not even that I don't want to eat or I don't try to because I do, I get hungry, but then my stomach just turns after a few bites and decides I'm full. This is just all very stressful as my weight is very important to me. So I guess my questions would be 1. How do I get out of starvation mode? Being told to "Just eat" isn't helping anything. Is it just in my head? or is this a legit thing?
2. What can someone who struggles to gain weight do to gain healthy weight..? Do I need to up the protein shakes? How much protein should I take in per day? The shakes I buy are between 25g-30g...
3. If I take whatever the recommended amount of protein for me is, how much should I be working out to benefit from it?
sorry I know it seems like pretty basic stuff, but I'm pretty new to the gaining side of working out. Everyone keeps telling me I'm just too "small" to gain muscle, that it'll never happen. And to be quite honest, I am starting to believe it.

February 07, 2015

Adrian Bryant

see this about starvation mode and go here to gain weight

February 08, 2015

Cheryl Corey

squats is really effective but when you doing squats wear booty wow which help to make butt bigger fast.

January 31, 2015


Hi Adrian,
I'm considered an apple shaped female, I weigh 220 lbs, and I'm 5'3. I know I need to lose weight, but I don't want to lose my curves. Does this sound good: Hiit combined with strength training? How much weight do i need to start with? Should I use hiit lose some weight and then add weights? I just need help.

December 11, 2014

Adrian Bryant

do 1,2 & 5 here to get all a plan to lose weight and get curves

December 12, 2014


Hey Adrian, I had a baby about 7 months ago and I am 5'3 and 188 pounds and everything is jiggly and headed south lol. I would like to lose 50 pounds and tone whole body while lifting chest and butt and build a bigger onion booty lol. Any suggestions?

November 30, 2014

Adrian Bryant

just go here

November 30, 2014


Hi Adrian your awesome !
I have a question I been watching your videos for bigger butts but I have a back problem and knee problem right now I'm doing exercise A on the floor but I don't think I will be able to carry more than 50 pounds on my mid section and I was reading that in order to see results you have to carry at least 100 pounds.
My question to you is will I still see results even though I'm not carrying very heavy weights?
And if I do how often a week would I have to do it?
Thank You!

September 18, 2014

Adrian Bryant

remember HEAVY is relative so what is light for you may be heavy for someone else but if 50 pounds is HONESTLY keeping you in the 6-12 rep range then its relativly heavy but if not...

You can do hill sprints to get a bigger buttt

September 19, 2014

Arianna M Aviles

Hello!! Adrian Bryant, i am 20 years old and am stuck in a dilemma with my body. i have always weighed 136 pounds throughout high school i was thick with legs and ass. And after graduating i had gotten a job so i had money where i decided to get a gym pass. i worked out almost everday, spent lots of money on trainers! ended up loosing 16 pounds, i think i am alot skinnier now. i weigh 124 right now, i am trying to gain weight back simply because i lost all of my butt. i use to feel very confident with my back area. Now i just want to re gain all my old weight back i feel very very insecure. i feel flat very flat back there. I have been trying to gain weight i can see it in my body butt i seem to be gaining weight alot in my stomach area, where as i really want it in my back side. I have looked online for answers, i cant seem to find anything. please help! will i eventually regain my body back/butt back? is there anything i should do? my butt went from being nice and really big, to now being very small. Having a big butt makes me feel great about myself. Please get back to me id appreciate it verry much. Thank you!!!

July 01, 2014


Hi adrian. I'm 22 I'll be 23 in a few week 5`3 and around 250lbs. I've been trying to keep off all of this weight since 2010 when i had my daughter I've been going through a divorce I've lost some weight but every time i loose it i gain it right back and now that I'm finishing with the whole divorce i want to be better for me and my daughter and have a new look i want to loose my back fat, under arm fat, tummy fat well i want to loose all the fat from head to toe but still have a round and firm butty can you please help me. Thank you

May 18, 2014


Hi Adrian :)
I'm 20 yrs old, 5"2, and weigh 98lbs. So apparently I'm underweight, but not because I don't eat enough, trust me I eat plenty. I would like a bigger rounder butt, but I'm worried if I try working out my butt I might lose some weight, which at this point I think is unhealthy. Is there a diet I can use to gain weight, to make up for losing weight while exercising? Or is there something I can do in regards to that? I would also like to keep any extra fat from building up around my tummy, if I am to gain weight. More fat on my boobs would be ok though lol. Any suggestions?

April 16, 2014


Hi, I'm about 5'4 and 145 pounds. I have recently gained enough weight to get my ideal bust size, but it has also left me with a bit of a gut. What can I do to get rid of my belly and back fat, but also keep my current bust size. I do not need a flat stomach, just lose an inch or two.

March 23, 2014


Also, what can I do to increase my bottom and thigh sizes?

March 23, 2014

Adrian Bryant

do this plan

March 24, 2014


I'm petite. About 5'0 and 105-110 lbs. I just want to tone my stomach and burn the small layer of fat over it. However, butt is not very muscular at all. Will I lose it as I tone up?

February 24, 2014

Adrian Bryant

not if you "tone up" see 2-thru-6 here

February 25, 2014


Adrian, Im 6'1 250lbs looking to build better and bigger muscles in my thighs, glutes, and calves to get ready for college footballs tryouts this summer. Any tips? I lose weight faster in my lower body then anything...any way I can reverse it and get a bigger bottom half but smaller upper half?

February 06, 2014


anything I can do at home? rains alot here

February 07, 2014

Jessica K

I began completing hill sprints. I am 5"9 and a big girl but strong as an ox! Lol I just had a baby gaining 70 pounds back I lost before having her again. My journey begins again but instead of just losing weight and no shape I lift heavy, do my best to eat clean, and only do HIIT training. Such as incline sprints or cycling for fat loss. Lately not losing so had to begin tracking calories blaming nursing my daughter (lying to myself) and saw again I been overeating. So brushing that up again. Adrian your blogs are very informative. I enjoy reading the booty workouts. I do heavy weighted hip thrust and other recommended exercises! Can you tell me if I should break up my HIIT training for ultimate fat loss??? I do 20-30 minutes 3 days a week after lifting.

February 07, 2014

Adrian Bryant

hill sprints are not something you have to do daily. only 1-to-2x per week but you can Use any 1 of the permanent weight loss plans here to lose fat all over while making your lower half look better with this workout

February 08, 2014

Adrian Bryant

Jessica, your HIIT training is okay for now but of course if you're not losing fast enough you can add more HIIT workouts

February 08, 2014


My butt looks good overall, my stomach on the other hand needs some work. Is there any way i can workout to get a flatter stomach without losing my butt? Please help.

February 03, 2014

Incorrect please try again

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