To Lose Weight, Get a Flat Stomach & a Bigger Butt at the same time,

lose weight, flat stomach and bigger butt

Do 3 Things

1. Do Bigger Butt Exercises

Do one of the 3 exercises below 1-to-2 days per week for 3-to-6 sets of 5-to-15 reps…

Click Pics for Exercise Tips

2. Weight Loss & Bigger Butt Diet

Put in your height, weight, age & your activity level before starting this plan and then Click the button that says "How To Lose Weight & Get a Bigger Butt"

Your height:   Feet: Inches
Your weight: pounds
     Your age: years
Activity level:

3. Do Flat Stomach Workouts

Do any of the workouts below for 20-to-40 minutes, 2-to-4 days per week, 1-to-2 times per day…

Show All 37 Workouts

When Will I Lose Weight, Get a Flat Stomach & a Bigger Butt?

get a flat stomach bigger butt

When will I lose weight?

Almost immediately within the 1st day or at least 1-to-2 pounds every 3-to-7 days depending on these weight loss factors but The more overweight you are = the faster you'll lose weight.

When will I get a flat stomach?

You'll get a flat stomach as you lose weight or burn fat all over your body so The more overweight you are = the longer it'll take you to get a flat stomach. Why do I still have belly fat after losing all this weight?

When will I get a bigger butt?

You should see a noticeable difference in the size of your butt every 2-to-4 weeks if you're getting a littlie bit stronger each workout by using heavier weights, doing up to 15 reps and/or up to 6 sets.

More Tips to Lose Weight & Get a Flat Stomach

Flat Stomach Exercises

Please Note: These flat stomach exercises do very little to burn belly fat (see step #3 to do that) but they will make your belly look flatter after firming up your midsection.

More Tips For a Bigger Butt

More Womanly Tips

Adrian Bryant NowLoss.com
1-60 of 782 Comments
Clara

Hi I’m 5’2 weigh 145 lbs... I’m trying to lose weight and make my butt bigger... I heard that’s almost impossible.. what do you suggest

September 20, 2018

Adrian Bryant

to simply do what is outlined on this page to make what is falsely impossible TRULY possible

September 21, 2018

La'Sandra S.

Hello,

I'm a 31 yr old female, 5'6, weighs 180 lbs due to recently having 1st child July 1,2018. I'd love to get a more rounded bubble butt and thicker thighs as well as a flat stomach with abs(always had a problem with bloating too), but I don't know how much weight is needed to lift during hip thrusts, which I prefer bc of total knee replacement from car accident(so no squats what so ever). Also, I have scoliosis (since 7th grade), any suggestions or recommendations for back strength and pain? Meal plans? I am breastfeeding currently so can I still take natural supplements or not? And if so, what's the best schedule to eating and taking supplements before and after workouts as I've heard several things about that in order to get the best and most of your maximum muscle/bodybuilding results?

Thanks in advance,
La'Sandra

September 09, 2018

Adrian Bryant

For hip thrust pick a weight heavy enough to ONLY allow you to do 6-15 reps per set.

for scoliosis its best you talk to a physical therapist before you even start hip thrust

the meal plan is included on this page in step 2

September 10, 2018

Esmeralda

Hi,
I am 18 and weigh 115-120. I would like a flat stomach and bigger but. I am still confused on what to do. Should I prepare homemade meal plans and what should I have in it? What exercises should I do at the gym? Right now what I do is run on the treadmill and avoid any fast food places.

September 05, 2018

Esmeralda

I am also 5"0

September 05, 2018

Adrian Bryant

what you need to do is laid out in the steps above. please email me or leave another comment if you still need more help

as for what to eat... make sure you get enough protein in your diet from these sources and the rest of your calories can come from anything

September 05, 2018

Angel

Hi I’m currently a 5”6 200 pound 20 yr old and I just recently became vegan to help with weight loss any tips on how I can still lose the fat and still keep my butt (and or make it bigger) and curves. I also only eat once a day and go for a run on the treadmill.

Also if I eat food high in protein will I gain muscle all over since I run on the treadmill or just on my butt if I do butt exercises? I’m sorry I know this is a lot

September 03, 2018

Adrian Bryant

the answers are in the 3 tips on this page but,

You dont need excessive protien just the amount the diet tells you on this page

September 04, 2018

V

Hi. I’m a female, 5’7” and 180 pounds and I took your quiz which suggested that I eat between 116-148 grams of protein and 1913-2734 calories a day? What do you suggest for fats and carbs? My goals are to gain mass in my butt and tone everywhere else

September 01, 2018

Adrian Bryant

any fats or carbs are fine. the main thigns to focus on is getting at least 116g of protein and less than 2700cals

September 01, 2018

Chelsey

Hi I’m 180 pounds 5’7
I’m confused as I want to shrink belly and gain in my thighs and glutes. I clean eat but how often should I do cardio a week I don’t want to over do cardio in case it chews away at my glutes .. and how many days a week for squats/resistance training , how heavy should weights be and how many reps .. ? Is it ok to do cardio every second day and do resistance every other day . Help please

August 09, 2018

Adrian Bryant

cardio will not chew away glutes. it will chew away the fat around your glutes which may make them seem smaller but the workout on this page will build up your glutes

you only need to do weights about 2x a week. You need to use a weight heavy enough to allow you to do ONLY 6-15 reps per set

August 09, 2018

Brooke

Hey! I unfortunately have a bad knee that I need to get checked out so squats do hurt my knees. What workouts can I do for my glutes to grow them without hurting my knee? Also, what healthy vegan foods do you recommend high in protein and good for weight loss? Oh and what weight do you recommend for a 5'4 female? At this point I'm 156, but thirty pounds down from my highest weight. Thank you very much! Love your videos, your an inspiration!

July 28, 2018

Adrian Bryant

have you tried hip thrust of butt bridges. see #1 here

vegan protein foods

do you mean your ideal bodyweight? if so that's whatver your dream weight is.

If you mean what weight to start with when you lift that will take trail and error on your part but a weight limiting you to 6-15 reps per set is best

July 28, 2018

Brooke

Thank you very very much!

August 03, 2018

Paris

Hey there,
I’m a female 23 yrs old weighing 192 pounds with a height of 5 7”.
On ur page after taking the quiz says I need 158 grams of protein and to eat 1748 calories a day.....how do I break down.
How many eggs?how much chicken? Etc trying to flatten my stomach 38 inches lower belly mostly ,and waist 34,hips and butt 45 butt needs Lifting and would like some muscle it’s to soft.
I have 5 pound ankle weight and two 10 pound dumb bells .....
Thanks for any advise giving by u!

July 08, 2018

Adrian Bryant

do you know how to read the calorie info on foods labels to help you track protein and calories? see this

July 08, 2018

Paris

Yes thank you,but I will mostly be preparing meals from home,how do I count meat and eggs and those things

July 09, 2018

Adrian Bryant

those things dont have the calorie info available? are you able to weigh the food

July 09, 2018

Paris

Guess I’ll have to get a scale.....could I drink a protein shake to make up the protein I have to consume in a day? Which do you recommend....

July 12, 2018

Adrian Bryant

oh yes, protein from any source is fine

July 12, 2018

Lei

Hello

What would you recommend my goal is to burn upper body fat and tone lower body with lifted glutes like Rihanna I’m not into building big muscular butt just lean and sexy. Also do I need to drink protein shakes if I’m not lifting heavy? Plz advise

July 06, 2018

Ashley

Hey Adrian!

I’ve been doing resistance training 3x a week and cardio the other 3 days, but I’m not losing from my waist/belly as fast as I would like. Should I stop doing resistance training until I get my desired result? Thank you for all of your wonderful advice !

July 05, 2018

Adrian Bryant

So its only been 3 days? what about your calorie intake?

July 05, 2018

Ashley

No, I’ve been following that plan for about 6 weeks and using lose it to track my calories

July 05, 2018

Adrian Bryant

resistance training is fine but realize that belly fat is usually the last to go.

what is your current weight and height

July 06, 2018

Ashley

Like 5’7 and I weigh 202. My current waist measurement is 34 and I would like to get it to 29-30

July 06, 2018

Adrian Bryant

at your current weight just keep losing fat all over and your belly will be the last go. you will lose some belly on the way but don't expect the bulk of it to go away until you're down to 10-to-20 pounds left to lose

July 07, 2018

Ashley

Thank you!

July 07, 2018

Pallavi

I'm 5'10" height, 125 pounds, female. I eat a lot but do workout very less. But still i have a flat butt. Please help me!!! To increase my butt in just two days.

May 18, 2018

Adrian Bryant

it wont happen in JUST 2 days but you will see a bigger butt every TWO-to-4 weeks with this plan

May 18, 2018

Edricker

Hello thank you so much for the wonderful content you pt on your page I am currently only a weight loss journey to lose 130 lbs can I really can a kim k booty with surgery

May 31, 2018

Kristy

How can you get rid of saggy belly fat. And get bigger but

May 12, 2018

Camille

Im 5'4" and I weigh 180 lbs I want to loose my belly but kerp my thighs and butt bigger

May 09, 2018

Rondo

Help me!!!!

May 08, 2018

Adrian Bryant

just tell me what your goal is and I shall help

May 08, 2018

Christine

Hi!

I am about 5’4 or a little under, and weigh 135/136. It has been a lot of hard work though. I’ve had 2 kids via c section and after almost 2 years of doing yoga every single day, I also do lift cardio and started weight training and more toning exercises to slim my inner thighs and lift my butt and make it bigger. However, it seems like it’s taking forever and my belly has a lot of extra skin I feel my abs are stuck under all of it. Any special tips to help tighten and shrink the c section pouch? And I also don’t do well on strict diets so therefore I know results may take way longer? However I don’t crap, and also don’t drink soda or anything like that. I just feel like there has to be something to shrink this tummy more and make my butt get bigger outward rather than wider? Thanks

April 23, 2018

Sneha

I am 5ft 2in, 20 years old and weigh about 110 lbs. I have a fat belly and back. I have big upper body but my lower body is slim. I cant gain weight in my lower body how much i eat. It all goes to my belly and back but my butt and thighs remain the same. What should I do to shift my belly fat to my lower body. Thankx and sorry for poor english!!

April 12, 2018

Adrian Bryant

you answer is in the 3 steps outlined on this page

April 13, 2018

Sarah

Hi Adrian,

I'm 5'6, age 29 & 119lbs so I'm fairly slim already.

My three body goals are:

Skinny/toned arms
Big butt
Slim toned tummy

Although I'm quite slim I feel my arms are disproportionately bigger for how slim the rest of my body is.

I do arm workouts with weights, but how can I get really skinny arms? I want my arms to be tiny & toned but I don't want to lose muscle in my butt by doing cardio. Or do I need to do more cardio? Really don't want to lose my butt.

Many thanks

April 11, 2018

Sandra Y

I'm a female 5 '1 about 134 ibs I'm 54 yrs old I have been working out for about 5 months I have lost weight I can't seem to tone up im been seeing a trainer twice a week I'm pretty consistent I also can't build my flutes I always had a bubble butt now it's wide and skinny please help thank you

March 11, 2018

Adrian Bryant

start here if you're having trouble losing weight

March 12, 2018

Chelle

Hello Adrian!

I look forward to starting your new program I do have a question tho! I am 170 lbs, 5'4 and my goal is to lose my belly fat, while maintaining and improving the butt I do have. Is it okay to add Intermittent fasting, along with the plan that's listed above? Thank you so much!

February 24, 2018

Adrian Bryant

yes. IF is fine to add

February 24, 2018

Erica

For someone that isn't fit what weight do you recommend for someone to start with? i currently weight 168 and am 5'4 tall.

February 16, 2018

Adrian Bryant

this plan here

February 17, 2018

Lauren

Ive lost 35 lbs but have hit a plateau. Im trying to drop body fat in my stomach but keep/build my glutes. Any advice?

February 14, 2018

Kiara

Im 240 and im about to start this intermediate fasting. But once i reach my goal weight will i gain the weight back once i stop fasting but maintain a healthy eating?

February 08, 2018

Adrian Bryant

you will only gain back your weight if you eat too many calories

February 08, 2018

Lara

Hi I’m trying to loose weight and grow a booty and I heard it’s impossible... I’m 5’2 I weigh 143 pounds and just started a 1200 calorie diet...what do you recommend

January 13, 2018

Adrian Bryant

the steps on this page is what makes that a real possiblity

January 14, 2018

Mackenzie

I'm a 30 yo mother of 3 and I weigh 190. I am too heavy I have big arms and weight around my back and belly I want help building my lower body, legs and butt and losing my arms, belly, and back fat

January 07, 2018

Nia

Hi. Can i do butt and thigh exercises on the same day?

January 07, 2018


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