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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1-100 of 147 Comments
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

pearl

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

Lupita

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

Bri

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

Bri

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

March 23, 2014

Adrian Bryant

do this plan

March 24, 2014

Aeri

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

jake

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

jake

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

jessica

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

Adrian Bryant

depends on your weight but if you're not overweight then you really don't have to worry about losing any of your butt. what is your weight and height now?

February 04, 2014

jessica

Im 5'2 and weight 126. I just want to lose some stomach fat. Its not cute lol ive been too scared though cause i dont want to lose my butt.

February 06, 2014

Adrian Bryant

dont be scared. just go ahead and lose weight and do workout d here to maintain or increase your butt size

February 08, 2014

Jessica K

I about died and busted out laughing on a train from work cause of your comment.."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…

That's me! I will stop lying to myself. Dying over here!

However I mastered the hip thrust with 150lbs. Next week my goal is 180-200lbs with HIIT training. Thanks for helping me to hold myself more accountable and the truth :)

January 31, 2014

shayla

So basically its better to lose weight and then build a bigger butt? There isnt really a way to do both.. right?

January 25, 2014

Adrian Bryant

no. you can do both at the same time with this but if you are very overweight then simply expect to lose some butt size due to you losing butt fat

January 26, 2014

MS V

Hi Adrian, I have been doing your workouts for about a month now and I am losing weight. I am concerned though about how my body is losing! I am losing more in my lower half than my upper...is there anything I can do to slow it down? I want to lose about 30lbs then start building my butt buuuuut I dont want to look built like a chicken. Thanks!

January 23, 2014

Adrian Bryant

simply add 1 of these workouts while losing weight

January 23, 2014

Cindy

I just had my brazillian butt lift surgery done. I was wondering how can I tone up without losing fat onto my buttocks?

December 31, 2013

Adrian Bryant

I've heard of the surgery but me not being a doctor I really can't advise you on anything that may harm or mess up your procedure. Is your doctor okay with you doing butt workouts

January 01, 2014

cindy

he said after 3 months I can workout. I have to go to my post op appointment to see how my butt is firming now. but as of now, i can only walk. what would my schedule be like if my doctor can says I could workout again? can I do 3x a week stairmaster for 30 min, and the rest of the day is lifting weights? I don't want to lose my butt, I just want to tone my body up.

January 03, 2014

Adrian Bryant

what was done exactly in the surgery to give you a lift? was fat injected and what is your current weight and height?

January 03, 2014

Cindy

Yes, I'm 5'7 weighing 170

January 03, 2014

Adrian Bryant

weight loss is tricky in that as you lose weight you can't prevent where it comes off from but I suggest you go the route of butt workouts to permanently maintain the butt you want

January 05, 2014

lisa Edwards

I weigh 200 and my goal is 160. I am 5'7 and got butt and gut. I need sum tips to get started on my journey. Thanks

December 19, 2013

Adrian Bryant

use this workout and this diet to get to 160

December 20, 2013

Jaelle

Hi adrian im 180 pounds and im 5"6 and i want to 150 but i know if i lose weight then i'll lose my curves so if i go on the intermetting fasting what exercises do you recomend i should do for a smaller waist and a bigger butt without getting thicker thighs.

December 01, 2013

Adrian Bryant

go here and avoid part 2 of the butt workout to not get thicker thighs

December 01, 2013

jaelle

Thank u is there any exercises i can do for a smaller waist

December 04, 2013

Adrian Bryant

no. only losing fat all over your body will make your waist smaller and the plan I gave you will help your waist get smaller

December 04, 2013

Deena

How big can the butt bridges with heavy weights and fewer reps make your butt?

November 29, 2013

Adrian Bryant

as big as you want to be as long as you keep progressively getting stronger and stronger

December 01, 2013

stephanie

My butt is big already which I like however my thighs are huge and need alot of toning. I understand that if I want to maintain I can do workout A and follow the diet plan. My question is this, if I do just workout A without weight lost would that build muscle under the fat? And if I did the diet and workout A would I lose fat in my butt area while building muscle? Is it possible to keep your fat and still build muscle?

November 19, 2013

Adrian Bryant

fat goes away on any "fat" loss diet and/or workout and fat comes off from all over your body

November 19, 2013

Dalida

Hello Adrian
So I started to exercise everyday to lose some weight but I would like to have some advice from you.
Firstly I weight 70 kg and my height is 164 cm and so my measurements:
Bust- 40 inches
Waist-34 inches and hips-42 inches
Would you please tell me how much inches would I loose around the hips area?
How can I keep the butt look big and thick without loosing weight around it? I just want to loose stomach fat.

Thanks in advance

November 06, 2013

Adrian Bryant

you lose fat all over when you lose and you can't just pick and choose where the weight will come off from

November 06, 2013

gene

Hi i was wondering if you know any exercises that make your thighs smaller and butt bigger or exercises that focus mainly on glutes rather than thighs

November 03, 2013

Adrian Bryant

see workout A

November 03, 2013

Ryan

Do you no the workout routine kim k did to lose fat everywhere except her butt

October 18, 2013

Adrian Bryant

you lose fat everywhere at different times in different places no matter what workout and diet you are on

you cant pick and choose where the weight comes off from but usually the belly fat is last to go

October 20, 2013

vanessa

Sorry I'm late but my weight is 172 and height is 5'6

October 12, 2013

Adrian Bryant

go here

October 12, 2013

Mone

Hi Adrian. I'm 22 years old and 154 lbs and I want to gain thicker thighs and a bigger butt. I was planning to join the gym sometime this month or next. How would I go about to achieve my goal??

October 06, 2013

vanessa

Hi I want to get a body and butt like tahiry from love n hip hop. Do u no any exercises she does or any that could help me look like that. Thanks

October 05, 2013

Adrian Bryant

what is your weight and height now?

October 06, 2013

jazmine e.

Hi its me again thanks so much for the pics i really liked that girl victorias results after 6weeks and was wondering which plan did she do?

September 30, 2013

Adrian Bryant

I'm not sure if she used a full plan or just added some of my exercises to her regular workout but you can get those same results with workouts a, b or c here

September 30, 2013

Desirè

Hi im desirè and im only 20 pounds over weight if i were to lose 10 and do butt bridges exercises for a bigger butt do u think i will lose the weight and have a bigger butt?

September 30, 2013

Adrian Bryant

yes, as long as you do the butt bridges according to these tips

September 30, 2013

jazmine e.

Hi i was wondering do the butt bridge exercises really make your butt bigger if your tryna lose weight but get a bigger butt if so do u have any before and after pics of someone who did it and got results

September 30, 2013

Nicole

My question is just like the last comment but i want to lose weight to so what im asking is if i do exercises to lose weight and do weightef squats and etc. Will i lose weight and have a bigger butt that sticks out?

September 29, 2013

Adrian Bryant

yes you will but understand if you have a lot of fat then your butt will get a little smaller before that happens

September 30, 2013

macy

Hi adrian does curves butt enhancing cream actually work? If not do u no any that do work

September 25, 2013

Adrian Bryant

NO, there are no magic pills or supplements that will enhance your curves

September 26, 2013

Ashley

Hi im 16 and 172 pounds and i really wanna lose weight on my arms thighs stomach back and face(chubby cheecks)but i really dont want to lose my butt i love it so much but i dont want to be overweight anymore please is there any exercises i can do to keep it and how to lose the fat from the unwanted areas i listed.

September 24, 2013

Adrian Bryant

did you read or just skim over this page?

September 24, 2013

Megan

Hi! I am 5'6 and weigh between 125-128 (it fluctuates regularly). I'm also 19 and in college. During highschool, I dropped 30 pounds and now that I am a sophomore in college I am content with my size just not my body. My lower body and lower belly(lovehandles) are in need of some major toning! I want a firmer, rounder butt. I can usually gain muscle easily in my lower half since my build is naturally focused there. I just don't know what muscle workouts to do! Any advice would be awesome!

September 11, 2013

Megan

I also love having a bigger lower half! how do i tone it so that i can have that?

September 11, 2013

Adrian Bryant

for now do this

September 11, 2013

sarah

Hey i am 22 year old gal... I am having 30inch bust or less but 38inch shapeless huge bums.. I want to lose my bum fat.. It kinda depresses me I can't wear jeans bcoz of the dirty shape.. Can you please tell me how to reduce butt fat and get it in shape..and also how to increase my bust..
Previously I had 32" bust but because of some depression I had starved for a week or so which made me lose cheek fat and bust fat..

September 02, 2013

Adrian Bryant

you need to lose weight all over to lose any kind of fat and I can't guarantee you that you won't lose breast fat as you lose weight

September 03, 2013

Din

Hi

I am 22 year girl.I have 43 inch bum size(largest curvature of my butt ) and 38 waist size.What type of workout do i need to do so that i can reduce my bum size by 7-8 inches within three months.Can u plz help me with this.Am doing cycling daily for 20 min for the past 6 months ,yet i didnt find any difference.I am already lean and i want to reduce my butt size alone.

August 31, 2013

Adrian Bryant

weight loss will do that but what what is your weight and height?

August 31, 2013

Din

My weight is 60 and height is 172 cm.

August 31, 2013

Din

Sorry! my waist is 33. Can u please suggest me a good prog to reduce my butt size

August 31, 2013

Adrian Bryant

it depends also how much fat is already in your butt area that you can lose so yes...

losing weight will help but I don't know if it'll be 7-to-8 inches

September 01, 2013

Erica

Hi Adrian!
I'm a 5'6 female. I weigh 119 pounds. My Body Fat percentage is 23.87%. I'm not looking to lose weight, I'm content with my stomach it's always been pretty much flat and I like my thighs as well. I also love my love handles, I see them as curves. My goal is a bigger butt. My butt is pretty round as is now but I want to improve it. From this article I'm assuming it's all fat at the moment. My problem is, I lose weight from my butt first, then my stomach. Every time I work out, regardless of the exercise, I see my butt shrink (HITT running, Squats etc.) I don't have the patience to wait for all the fat to go away and for my butt to shrink and then turn into muscle OVERTIME. I just want my butt to become rounder.

This is why I consider myself Skinny Fat. I'm too afraid to work out regularly in fear I will lose my butt, but my body could definitely use some toning. Any suggestions?

Height: 5'6
Waist: 27
Hips: 32
Neck: 12

Thank you very much! :)

July 16, 2013

Adrian Bryant

this plan here will give you the butt you want

July 17, 2013

Ashley

Hi Adrian, im 5'5 200 pounds and am 15 years old in highschool. I have a nice big butt i dont want to lose but i do want to lose me flabby arms, pudgey stomach , back fat and thick thighs. Is there any exercises i can do to lose weight but gain muscle on my butt so it still will be big? Thanks.

August 17, 2013

Adrian Bryant

this plan here

August 18, 2013

tinnu

Hi,

I'm 25, female, 5ft2 115.5lbs and I gain weight mainly on my lower body.
I've been training by walking a lot (started with 2 and now I walk approximately 6 miles a day) in the past 6 months, which reduced my body fat and increase my muscles tone gradually. And I practice yoga almost everyday for posture and tone.
I lost one last pound during the last month and my butt (always quite firm and round) got flatter!! Visibly! In less than 2 weeks! how could that happen??
I walk up and down a hill so it should have become firmer not the opposite, could it be because of the weight loss?

Many thanks!

July 11, 2013

tinnu

Oh, I forgot... I do squats every single morning and whenever it comes to mind

July 11, 2013

Adrian Bryant

it got smaller due to you losing fat in your butt so go here to make it bigger

July 11, 2013

Letty

I'm 19, 5ft 3 and weigh 150. I used to be very active in high school and I played in volleyball, softball and wrestling and I was fit until I attended college and completely stopped working out. I had a bigger butt before and little to no belly fat but not I feel like my butt is getting smaller and my stomach is getting bigger and I gained a lot of weight! What exercise and diet plan should I be on in order to get a bigger butt and small waist?

July 10, 2013

Whitney

Hi Adrian I'm 23years young 5 ft even and I dnt think in fat at all I just have some tough spots I can't get ride of and it's my stomach and back I do have a little chubby back and I want it all gone but I know if I lose weight then ima lose my bottom portion of my body which I'm pretty okay with I do how ever want a bigger butt and thighs and wider hips can you please please please help me

July 09, 2013

Adrian Bryant

what is your weight and height now?

July 11, 2013

Bianca Newell

Hi Adrian
I'm 5 ft even and I'm 115 but I want to gain more weight in my thighs and hips and butt..and I want to slim down my tummy and lose the lil fat on my back...you got a plan I can go by I really need help and I been working out but it seem like I'm losing weight instead of gaining

July 12, 2013

shannypoo

Hi, I have been doing the exercises you have told me to do. especially the butt bridges and hip thrusts for a bigger booty, however recently it has got even smaller. what is going on?? thank you, awaiting your reply.

July 08, 2013

Adrian Bryant

has your weight changed? what was your weight and height

July 09, 2013

shannypoo

No it has not changed dramatically. Maybe i have added a lbs or 2. I'm now doing butt bridges with 25kg weights and holding it for 3 seconds when at the top. I'm also doing lunges with kettle-bells, leg presses and squats. what other exercise should i be doing? Thank you very much!

July 12, 2013

Adrian Bryant

how many reps are you doing with the 25kg?

July 14, 2013

stephanie

Hi adrian I just discovered your website.and I love it anyways I'm 17 and I'm 5'5 I weigh 183 but most of my weight is in my thighs and my butt I don't want to lose my butt what should I do?

June 26, 2013

Adrian Bryant

do this to lose weight and keep curves

June 26, 2013

Lisa

Hey

I recently completed p90x and now I'm quite skinny, but still have fat on my bottom belly. Ideally, I want to put weight back on (thighs, bum) but at the same time I really want to lose my lower belly. What can I do

June 23, 2013

Adrian Bryant

what is your weight and height now?

June 24, 2013

Michelle

Hi Adrian,

I just turned 21 last month! I'm 5'5" 1/2 & I'm currently 165 with my measurements being 36-34-43 .. But I think my butt is probably mostly fat especially since I have a little but if cellulite in my thighs. I want a much slimmer waist & a big toned booty. In high school I was 36-22-46 & everything was sexy & toned. I'm still pretty sexy but I know I'm not in very good shape. I know I'll lose my butt since it's fat BUT how can I slim down my waist & tone up my lower body while maintaining a big butt??

April 23, 2013

Michelle

I also want to tone up my arms & chest but I want it to look feminine & not bulky

April 23, 2013

Michelle

Can I drink a protein shake after each workout to help build butt muscle? Or will that just create more fat?

April 24, 2013


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