To Lose Weight, Get a flat stomach & a bigger butt at the same time…

workouts to get a bigger butt

As for getting a bigger butt & losing weight at the same time…

If you do butt exercises (or even do normal lower body fat loss workouts like intervals or cardio) then you'll get a bigger butt as you lose weight no matter what weight loss method you choose so…

Even if you go on a very low calorie diet while doing intense lower body workouts everyday (which IS NOT Recommended) - You'll at least get a better looking butt that is slightly bigger, more firmer, rounder and sexier like Ciara
Ciara
, Fergie
Fergie
, Kate Hudson
Kate Hudson
or like this butt here
this butt here
but…

If your body fat % is over 25…

Your butt will get smaller as you lose weight all over your body including the fat around your hips & butt BUT don't freak out about that! That's a good thing because as you lose fat around your butt…

To make things real easy for you…



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1-100 of 473 Comments
sarah

Hi Adrian

I decieded to loose some weight and build abigger butt at the same time. My body shape is wide shoulders big breast narrow hips and a small butt.
I want to loose bout 10 pounds and build a bigger butt its there a workout and diet plan you recommend me . For me it is really hard to build a butt :(

March 20, 2015

Simone

Hi I want a flatter stomach(ab definition) Im a 27 in waist and I was a bigger butt as well. So would you suggest that 3 days a week I do lower body and 2 days a week abs? Also what do you think about sweet sweat and waist trimmers? How much should I be eating in terms of calories and protein. Im 130 lbs. Thanks

March 12, 2015

Adrian Bryant

waist trimmers are a waist of time

go here and do 1,2 & 5 for flat stomach and butt

March 12, 2015

Tiffany

I am 5'4" and weigh 150. I only wear a size 5/6 in jeans, but large and xl shirts. I have a condition called PCOS so I carry most of the weight in my belly. My belly is 39 inches around! I have been working out, but I'm only losing weight on my legs, thighs, and butt making my body look even worse.

March 02, 2015

Adrian Bryant

keep going. the belly area is usally last to go

March 02, 2015

Melissa C

Hello, I used to have a pretty good booty but I started loosing weight to get a flatter stomach and on the way I lost some inches of booty. If I do these exercises will my buttocks feel like hard as a rock like a flexed muscle ? or does it still feel soft ?? thank you. I'm really freaking out about loosing my butt !!

March 01, 2015

Adrian Bryant

what is your current weight and height

March 01, 2015

F.B

Hey! Can you please tell me what I need to do, I have problem areas as in arms, belly, thighs i need to lose weight and tone these areas and i wanna grow my booty but have no idea what i should be doing on what days and what i should be eating? please helppppp

February 20, 2015

Adrian Bryant

go here

February 21, 2015

casmira

How do lose belly fat and reduce my breast size but keep my bottom

February 19, 2015

Adrian Bryant

did you read everything on this page (esp. the last part?)

February 20, 2015

Lesli

Will it still be kind of squishy or something if someone were to grab it

January 22, 2015

Adrian Bryant

yes, it's not going to turn into a big round HARD rock

January 23, 2015

Christine

Hi Adrian, I'm a 23 y.o. female, 5'7" and about 122 lbs.. I've been doing strength training for a couple years now and I'm just not getting the results I want..I've been trying to make my butt bigger..I do an upper/lower split 2 days/week- 4 days (if I'm lucky).. I had to cut out hip thrusts bc of the loading on my spine and now i just do a few dif kinds of squats, deadlifts, reverse hypers, etc.. I feel like my butt has gotten flatter... Idk if I should do HIIT too or if I can just sculpt my body with weight training.. Do you have any recommendations on what I should do or what I need to change? Its difficult getting enough calories, let alone ~120g of protein because I'm on a budget... Thank you for your insight and knowledge :)

January 17, 2015

Lesli

Hi Adrian I was wondering if i do these workouts for a bigger butt will it make my butt feel harder kinda maybe rock hard because it will be muscle there instead of fat

January 11, 2015

Adrian Bryant

yes, it will be mroe firm but not hard like steel

January 12, 2015

Hayden

What if I don't take protein powder or supplements while doing the butt bridges will that hinder my butt getting bigger or will I still get results ?

January 11, 2015

Adrian Bryant

no but you do need to make sure you get enough protein in your diet.

see this diet for a bigger butt

January 12, 2015

Lisa

Hi there! My problem is I'm 34yrs old, diabetic and I have four children my younger one is 2yrs old and I haven't loss that fat belly, is about 8lbs hanging out. And the last 7yrs I have realized after all this pregnancy my body changes and I'm not happy about it very sad feeling uncomfortable going out, my belly fat hanging, my butt smaller an flat, my thighs and legs are skinny an for my upper body still stay the same I have bigger arm and it doesn't look nice in any outfit I wear very uncomfortable.
PLZ, PLZ let me know what can ai do?

December 05, 2014

Adrian Bryant

if your goal is bigger butt and fat loss then do 1,2 & 5 here

December 05, 2014

michelle

Hi,
How do i get a small sculpted upper body while building thick thighs and a big butt?

November 09, 2014

Adrian Bryant

do 1,2 & 5 here

November 09, 2014

Tiffany

Hi Anthony,

I am 5'3 and weigh about 230 lbs. I don't have a huge stomach noticeable but not huge. My issues are my love handles and my flat booty. I have no arch from back to booty which is not cute lol. I want to be in the 150-160lbs region yet, have a big booty and hips to match. I want to start the gym but have a plan in motion first. Also, want to change my lifestyle of eating. I'm Jamaican so a lot of the foods are carb and fat loaded. Please help me. I was think I could do gym 4-5days a week for at least 1 1/2 hrs

November 04, 2014

Adrian Bryant

go here

November 04, 2014

liza

I need your help. I weigh 230 and it seems like all the weight had been on my stomach. I have a flat ass and slim waist .... I'm like how does that happened? ???? Well I'm looking for weight loss to go to 150 Atleast and lose my stomach but gain ass. I have none! This is awful. Help

October 10, 2014

summet

Hi I am 5'0 tall and weigh 143 lbs .. I would like to get down to 125 or 130 but while doing so , I don't want to lose my butt or breast . What should I do

September 28, 2014

Adrian Bryant

see this

September 29, 2014

Kamii

Hey Adrian! Really appreciate all the information on your website!
Ok, so I'm 5'11 & 207 pounds. Luckily my body was nice enough to distribute my fat evenly so I really don't look it. However, I'm trying to drop to about 165 but at the same time I want to build a bigger butt, possibly a J-Lo. I've been working out 6 days a week but isolating particular muscle groups, for example, on Tuesdays I work mainly my arms. I do 6 low-mod strength based exercises for my arms and 6 cardio based exercises (that can sometimes include glutes such as jump squats) for the added calorie burn and to keep my heart rate up and I do this in about 3 intervals which takes me a good 25-45mins. I know you stress less is more, especially for your glutes, so I was wondering would working out 6 days a week, even if it's cardio, be hurting the growth of my butt muscles? Also, I don't have access to a gym sadly, and the heaviest barbell I could afford was 100lbs. Is 100lbs enough for me to even build a bigger butt or am I a dreamer? Any advice you could give me would be greatly appreciated! Thanks!

September 08, 2014

Adrian Bryant

make sure 25-50% of your diet is protein for butt growth as well and as for cardio harming progress all depends on your fitness level. If you're in quite good shape it shouldn't matter if you do 6 days a week or not but you will have to evaluate that on your own and maybe lay off cardio or limit it to 3-4 days instead to see if that gives better results or not.

the 100 pounds may be enough but if you can already do more than 12-to-15 reps with it then maybe not

September 10, 2014

*

This seems like for the people who are big. What if you are already slim but want a smaller stomach. My waist is a 27" but my goal is a 24". And I want to gain 4 inches in my butt. Do I have to go on a weight loss diet for that? Or just eat caloris from 1600-2000. Cause I can only gain when I eat around 2500 calories to see my butt growing. But its hard to flatten my stomach, but when I eat less than that, I lose weight mostly in my butt.

August 10, 2014

tolani

Hi, bryant I have a pot belle and. I want to get ride of it. And I don't seems to get all your messages can you please make them clear to me ?

August 03, 2014

Bolaji

Hey Adrian. I am 5ft and weigh 128 pounds. I have a pretty nice but already but I want it to be bigger and more toned. I also want a flatter stomach so I am planning to do the flat stomach/bigger butt workout. The problem is my knees hurt a little after squats. I don't have access to the gym so I have to do squats with the weights and barbell I have at home. If I can't do squats, will the at home version of the hip thrusts give me a bigger butt? I want my butt to be fuller. I am wondering if I will be happy with the results obtained from doing the "ciara type" butt workout. Thank you

July 06, 2014

Adrian Bryant

oh yes, the hip thrust home workout will get you a ciara type butt

July 07, 2014

Bolaji

Hey Adrian I know I was all over the place with my last question but what I was trying to say is I have a pretty decent size butt already. I think I am a bit curvier than Ciara but just shorter. I still want my butt to be more toned and a little bigger. I plan to do squats but if discomfort in my knees doesn't permit me to do squats, can (at home version with little weight) hip thrusts give me a bigger but? I was wondering if hip thrusts can give me the desired results since I have a butt already that just needs a little toning and a little more pop? Thank you so much!

July 09, 2014

Adrian Bryant

yes, the hip thrust is better than squats for a bigger butt anyways and you would simply increase the weight (or make your butt stronger) until you get the size you want just from hip thrust

July 09, 2014

Name*

Great website Adrian! :)

I am approximately 5'3", 200 lbs., and have an hourglass shape. I love being thick, curvy, and shapely...and my man loves it too. I want to lose weight and become healthier...and reap the other benefits that come with that. But my man is concerned that I'll lose my thick thighs and big booty. How do I lose back/side/belly/thigh fat/cellulite...but keep my thighs and booty? I also have large breasts...40DDD...how do I keep them from becoming sagging as I lose weight. As hard as it is to make breasts that size "perky," I'm hopeful. lol Here's the catch though...I need to do all of this with a crazy hectic work schedule that does not allow me the time away to go to the gym...and I do not have access to weights. Can you help me?

May 19, 2014

Adrian Bryant

do this to prevent sag as you lose weight but for the butt have you read this?

May 19, 2014

Natasha

Hey,

I weigh around 10st, want to lose weight on my big thighs, belly but get a bigger bum as it's pretty flat! Please help with what to do, shall I just do the plans as said above?

Thanks

May 15, 2014

Adrian Bryant

yes, so do this

May 17, 2014

Erin

Hi Adrian, I'm 17 5'2 and I weigh 114. I have a little pug, broad shoulders, and no booty how can I get thicker thighs, a flatter stomach with a small waist with a scrumptious round butty?
I need your help.
Thank you.

May 11, 2014

Adrian Bryant

do this

May 11, 2014

Sophie

Hi Adrian I have recently lost 1 stone but am trying to lose another stone and a half my butt has gone tho and im not to happy about it. Should I start taking whey protein just before I work out ? x thanks love the site

May 03, 2014

Adrian Bryant

more protein will help but their is no magic time to take it and you'll need to go here to build booty while losing fat

May 04, 2014

jasmine

Hi Adrian,
I'm what you would call skinny fat. My stomach is not flat, my waist isn't visible at all and I have some back fat. I have no booty . And no curves . I want to get curves all over while making my upper body smaller . I want bigger hips and butt . How can I go about this ?

April 28, 2014

Katie

Hi I'm currently trying to get a bigger rounder bum! Mine right now is fat and has like dents in the sides. It looks square :( so I was wondering how can I get a round BIG bum. Also at the same time I'm trying to lose my overall weight. Thank you for this site!

March 27, 2014

Adrian Bryant

go here to lose weight and get a bum

March 28, 2014

Victoria

I'm confused. I thought you said your suppose to feed your booty. So I'm suppose to eat less calories to lose weight and belly but heavy weight lifting to keep my butt..do I eat more on the days I work out

March 21, 2014

Adrian Bryant

no. for a bigger butt you need to get stronger (in your butt workouts) along with eating enough protein. have you seen this diet?

March 23, 2014

nadia

Hi Adrian,A friend recommended your gorgeous website recently.I am losing weight and lost one stone already three more to go. There is soution for everything related to weight loss and great body.but unfortunately there is nothing for firming,uplifting sagging breasts.I have size 38 breasts but they are saggy.I am losing nearly three to four stones i am quite worried that my breast will also lose the size AND THEY WILL LOOK UGLY"small and sagging"Is surgery the only solution for uplifting and firming breasts?Please help.

March 15, 2014

Adrian Bryant

see this

March 15, 2014

RM

I currently have been working out my Glutes 2x week using heavy weight and also do intervals 4x per week because I have some belly fat love handles left to lose. Will the intervals interfer with my workouts to make my Glutes bigger? The intervals I do are 10-20mins (30 sec run/30 sec walk) on the treadmill incline 12% Speed 5.5.

March 04, 2014

adrian bryant

it shouldn't based on your fitness level but i would try to make half of your interval workouts upper body intervals like battlerope or sledgehammer

March 05, 2014

Jasmyn

Hello, I just had my baby 2 and a half months ago. When i got pregnant i ate nothing but junk and seriously ruined my body. I've always had thick thighs and a big butt and maintained a nice stomach but now that I've had my baby, I have lots of extra skin in my tummy, cellulite on my thighs and butt and i feel like my hips got wider, but thighs and butt got smaller and flat. So my question is, which workouts/diet plan do i have to do to get a toned big butt, toned thick thighs, and flat tummy without using weights because I don't have any.?

February 20, 2014

Jasmyn

Oh! I also have love handles now too. How can i get rid of these?

February 20, 2014

Donna Marie

Hi, I am 25 and I have had 2 children. I currently weigh 205, I have lost 10 pounds in the last two months, but it has all been from my legs and butt...my tummy has NOT changed. I am worried I will develop one of those oddy boddies. I have also heard that if I do strength training exercises on my tummy that it will all bulk up into muscle...that does not sound sexy or feminine...HELP PLEASE!

February 14, 2014

Adrian Bryant

have you read this? and NO... lifting weights will not make your tummy bigger

February 15, 2014

kazz

hey I already have a really nice big bum but I kind of want it to stand out more and I believe if I lose a couple inches off my wrist line ill do this but I'm scared if I do that ill lose my trade mark bum that everyone loves :/ I do want to improve my lower back so my just before my bum looks nice too tips on achieving this?

January 31, 2014

Adrian Bryant

what is your current weight, height and BF%

February 01, 2014

donna

is it possible for an average butt to get into a butt shape like beyonce. I wan't it too look a lot bigger. My butt also shakes up and down a lot when I run does that mean it's just fat?

January 23, 2014

IL

Hello!

I'm 5'11", about 165 and I was diagnosed with a thyroid disorder... Hypothyroidism... If that matters.

My waist is about 32 inches and my behind is FLAT! How can I trim my waistline and get a bigger/lifted butt?

January 16, 2014

IL

Adding...

When I gain weight, it seems to go directly to my midsection and nowhere else.

January 16, 2014

Camille

Will doing the butt bridges with heavy dumb bells be as effective as doing them with barbells?

January 16, 2014

Adrian Bryant

yes, just as effective. what matters is how much resistance no matter if barbell or dumbbelss used

January 16, 2014

Lisa

Hi Adrian. I just had a question concerning jump squats using your own body weight. I heard they're great for a bigger, firmer butt much like normal squats are. Is this true? What do they do exactly for your derriere? I was thinking of trying them out, I'm used to the other squat types but I've never done jump squats before.

January 16, 2014

Adrian Bryant

they work for a firmer butt BUT regular squats are better if going for a much bigger butt

January 16, 2014

Vanessa

Hi Adrian
Well am 5 '3 and I weight 145 . Am 20 years old and I had two kids already but I just can't get rid of the belly fat . I want a flat stomach but also want to have a nice round big butt . I just really want to get rid of this muffin top before it get worser and be able to wear dresses the show my figure . I need help how to start and am willing to do whatever it takes to get my results quick and eat healthy too .

Please help !!!!!

January 10, 2014

Roxy

Over time I have loss weight but not on purpose. As I have aged my hips and butt have loss significant amount of weight yet my stomach, handle bars are getting bigger. So I have more gut than butt. I'm tall so I would like to trim my waist while increasing my butt and hip size. What I can I do? Also, if I do the hip thrust will it make me have a tight hard butt?

December 31, 2013

Shaina

Hi....my name is Shaina and due to me having a c section its been hard losing my belly fat.Im currently 177 but all i need to focus on is my belly i would love to be back in my size 14 pants so i need my butt to get a little bigger

December 28, 2013

Adrian Bryant

look at this

December 28, 2013

taryn

Hello I'm Taryn and I weigh 170 pounds.
I want to slim down my arms and my waist with at least a 4 pack.
I would also like to have a bigger and rounder butt.
I want my thighs to stay thick, but just not touching and rubbing together anymore.
Being flexible is another goal I want to achieve.
Please help me!

December 15, 2013

taryn

And I also want to know if it is possible to build wider hips? And if so how?

December 15, 2013

keke

OMG hi I'm k I'm 5'0 20yrs. I'm 185 pounds and I want to be like 20 or 30 pounds smaller. My but is already big but I think it's because of my weight, But I want a really flat stomach and a rounder but. Help please!!

December 10, 2013

Jay

I am 5'7" and sit around 200-210 lbs. I'm kind of stuck right now, I've been on a weight loss journey for the past 2 years. My measurements are 36-29-50. My main concern is my behind, my thighs are nicely toned, but for as much muscle as I hold in my butt it seems to be flat in the middle, it curves out from my back, flattens in the middle and then curves nicely back into my thighs. I hate it and can't figure out how to round it out. What should I do?

December 09, 2013

Adrian Bryant

losing fat around your butt area will help it round out. do 1,2 & 5 here

December 09, 2013

kesha

Im 5'2 270 lbs I had a baby 6 months ago and was trying to loose the 100 lbs I've gain during my pregnancy and get the hour glass shape I had before any suggestion on how I can do this in 6-8 months?

December 05, 2013

Adrian Bryant

with this plan

December 06, 2013

liz

I'm 5'7, 16, my weight fluctuates between 130-137. I have some back issues (%5 scoliosis), slightly bad knees, I have an pear shape & my butt is untoned and saggy.. so are my thighs. I want a small waist/toned stomach and toned but large butt. Also, am I going to loose my breasts in the process? Will they shrink?

December 05, 2013

Jewlz

If your breast size increased as you gained weight, then yes, they will go back to your original cup size.

December 07, 2013

Emilia

Hey Adrian, I've been looking at your YouTube videos for years and they are great. I'm 150 pounds but look like I weigh less. My waist is now currently 28 inches and my hips are 40. I have fairly big arms(not huge but don't look right compared to the rest of me since I have a small structure and I'm only 5'1). I would like to reduce my arm and stomach fat and maybe increase my butt size. Is it regular to wake up and gained a big gut and smaller butt over night? My shape changes everyday and that puzzles me. I know you can't target weight loss but I'd really love to get rid of my love handles and the little bit of belly fat I have hanging(I want a flat stomach). What are some helpful exercises and will lifting weights reduce my arm fat? Thank you.

November 30, 2013

Adrian Bryant

have you seen this to lose stomach and gain butt at same time

December 01, 2013

N

Hello Adrian
I'm 5'3 and I weight 110 lbs My goals is not to lose weight at all, because I'm already skinny and I don't want to get much skinnier than that. But I would like to get a flat stomach and a bigger butt. I'm currently following your workouts for getting a bigger butt. Now I'm not sure what to do about my stomach. I don't know what kind of diet plan I'm supposed to follow that won't make me lose too much weight all over my body, but will still give me a flat stomach. I don't have a big belly or anything. I have a small bump right below my belly button and it's more obvious when I sit. Exercising alone and doing ab workouts didn't help much. What kind of diet plan can I follow that will both help me get a bigger butt and a flat stomach?
Thanks in advance
and thank you for helping me and many others achieve our goals!

November 26, 2013

Adrian Bryant

to get a flatter stomach means you have to lose fat or follow #2 & #4 here

November 28, 2013

Dee

I am 5'4, 140lbs , pear shape , 34,26,40. I need my butt to lift ( seperation from my thighs more poke) and I need a greater DIP in my lower back to seperate my back from my butt. Overall I need it to have more "poke". What do you suggest I focus on ? I am working on being 125lbs too btw

November 25, 2013

Adrian Bryant

#1,2 & 5 here

November 25, 2013

Adilene

Hi I'm 5'5 weight 118 lb. I'm trying to find a way to get a bigger glutes & thighs while flattening my stomach. Is there anyway that would be possible at my current weight?

November 21, 2013

Adrian Bryant

this plan

November 21, 2013


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