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 447 Comments
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

Candii

Hello im 24 years old. I am 5'5 and weight 185. Now I have came a long way already. Two years ago I was 240. All my life ive been pretty solid. Even with that weight on me I was fairly active. I played basketball,softball, and volleyball. I have working on losing weight but trying to keep my hips and thighs and I have been doing good so far. But recently I took some whey protein and it made some chages to body I dont really like. My shoulders got broader (huge concern for me because I already have fairly broad.shoulders) and it actually seems like my arms have got a lil longer. I also can see that my hips dont come out as much and my butt seems to have lifted but gotten.smaller at the same time. It seems as tho my waist and hips come together more.my waist use to be smaller and my thighs and hips stuck out more. I basically feel though my curves arent as feminine as they use to be and because of the changes I saw I stopped working out for a couple weeks.. Now I am just trying to see really what can I do to get the body that I want without.the weights and with a diet I can afford. Sadly I only eat like 2 meals a day sometimes 1. Things are kinda hard.now but I still want to try to focus on losing my belly fat and wondering if its possible to get my waist smaller( even though I can feel my bone) and get my butt and hips back. I was hoping that it was a plan that I can do with forced lifestyle of eating and still get the results I want... I cant go to a gym but I do have access to leg weights and I have a thigh toner along with this belt that you wrap around your belly to.help.burn more fat. idk if me showing u a picture.of me will help with telling me specifically that I need to do. I hope im not asking for too much. Heres a link of me... db.tt/RFVLi7gZ

November 19, 2013

candii

Gosh sry for all the typos!

November 19, 2013

Noelle

Hi im 16 and i have no butt at all.
Im trying to fight my family genes. my mother and her sister has no bum at all. And so do i. I dont think theres a plan for me to put my stomach fat into my but, because all the other routines arent giving me any results.
Im 5'4 And 170 pounds but it looks like i weigh 130

November 07, 2013

Adrian Bryant

then go here

November 08, 2013

April

Hi Adrian. I have a some what different goal. I have always been very shapely even when I was a teenage and young adult. I have always had a BIG butt, hips and thighs. I recently in my adult life developed DD sized breast. Now I dont want to lose any of these. But I have had children all delivered by c-sections so my entire mid-section is out of wack. My last two children were twins born two years ago. So now I am left with a big flabby stomach. So I want to infact lift my butt and add about 5 more inches to it. And take my waist down about 35 inches; my waist is currently 45 inches and my butt is currently at 53 inches. I am 5'3" and I weigh 230 lbs. (mainly muscle) my goal weight is 180. I want to see results fast so... Please help!

October 29, 2013

steph

hi, ive been doing your butt exercise routine every tuesday and friday for almost a month now and i still do not have any results :( why do you think so? when i do the exercises such as the hip thrust with a barbell (50lb), i can definitely feel the burn on my butt. i hold it for 5 seconds and i have been increasing my weight every time. i do 4 sets of 10 - 12 reps.

how many exercises should i do?

i can't do squats because i have lower back problems.

please help me!

btw im 20 years old, 5'5 and weigh 140lb (but look like i weigh 120)

October 29, 2013

Adrian Bryant

so is 50 pounds your current max? and also... couldn't you honestly do more than 12 reps with just 50 pounds? if so then you need to use heavier weight

October 29, 2013

steph

yes, my current max is 50lb. I went from a 20lb dumbbell to now doing 50lb on a 15lb barbell.

do i have to increase the weight? and if so, how many sets would you recommend? would it affect my lower back?

October 29, 2013

Adrian Bryant

50 pounds (in my opinion) is too light for someone of your weight. you could probably easily bench press 50 pounds and me & you both know your lower body is much stronger so long story short - yes...

increase the weight but increase so much to where it KEEPS you in that 5-to-12 rep range and if you go higher then 12 reps on a set then don't even count that as a set

October 30, 2013

Beth

Hi! I'm 31 yrs old and have a 1and 2yr old. I weigh 148.6lbs and 5'1". My measurements are 38, 33, 41. My goal is 130lbs with bigger hips, butt, and thighs with a much smaller waist. I'm doing a 1200 cal diet which works great, but people r saying I lost my butt and I look like a little girl! I need ur help. I want a curvy figure and bigger on bottom without me looking chubby. What should I do?

October 16, 2013

Adrian Bryant

go here to lose weight and get a butt

October 16, 2013

Tina

Hi, I'm 5'1 & about 95 lbs. I've always been small and underweight my whole life. I am the mother of a 14 year old daughter and just recently began having an issue with belly fat. I do HIIT exercises for 30 mins 5 days a week. This has toned my body and gottten rid of some of my belly fat but I lost the "little" booty I had. I know i need to exercise to lose belly fat but I don't want to disappear. What can I do to lose my belly fat and build or not lose my butt?

October 09, 2013

Adrian Bryant

do this

October 09, 2013

Canieca

Hi Adrian,
I just recently had my son and during my pregnancy I lost about 20 lbs in the beginning of my pregnancy. I am now 120 lbs and 5'0'' and i want to get back at my comfortable weight which is 140. i lost all my curves and i want to get them back and to also tone my stomach. What should I eat and what should I do??
Thank you

October 08, 2013

Adrian Bryant

go here

October 09, 2013

poochy

Hello
I've viewed you website for sometime now and I'm hoping you can help. I'm in my early 40's, 5'9", with weight that flucuates between 205-212lbs. I have a large upper body but would like to Sexcercise to bring out more curves in my lower body...my waist and hips are almost the same size 43-44.5. What excercises,weight loss should i follow to lose the belly fat and get a bigger butt/hips?

September 26, 2013

Adrian Bryant

this one and you can just follow #1,2 & 5 to lose weight and get a butt

September 26, 2013

Symphony

Hello I really think your website is amazing I've been looking for answers and you explained EVERYTHING. My problem is I have a big butt and it looks nice with and with out clothes problem is I have small rolls on my back and I have belly fat all around my tummy area.It's to the point where I can't where a two piece. I really want to get rid of the tummy and back fat plus slightly life my butt. Any ideas ?

September 04, 2013

Adrian Bryant

go here to tone and lose fat or you could just simply do #1, 2 & 5 there

September 05, 2013

Flor

Hi Adrian,

First oF All let me tell you i admire your work and what you do. I have been reading these weight loss plans and currently i do have a butt, ive always had it but i have also Always been overweight and always had a fatty backside. In other words, it only looks good with jeans. My usual weight ranges about 198-185 lbs and i am 5'5'' . Very overweight and i also have curves, people always tell me i just need to get rid of the belly fat because i already have the curves of an hourglass figure. But recently i have been losing my butt fat :( and i understand its for from the weight loss but i want to build it bigger as i make my tummy flat!! What do you recommend?? Thanks a lot Adrian :))

September 03, 2013

Adrian Bryant

go here

September 04, 2013

Melissa

Hi Adrian,

I don't have a flat butt, but it's narrow. What exercise/weight lifting should I do to make it rounder? Thanks!

August 29, 2013

Adrian Bryant

see this

August 31, 2013

Rhonda

Hi Adrian,

I am 5 yrs post op from having gastric bypass surgery I was 583.6 lbs and now have 180 lbs before reaching my goal of 140 lbs but have reached a stand still. Also while working on my weight loss goal, I have obtained excess skin and my booty has flattened. Are there any exercises that will help me continue to shrink my belly/waist, thighs, arms and help make my booty bigger again?

August 28, 2013


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