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 Fat Loss Workouts

When Will I Lose Weight, Get a Flat Stomach & Get a 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

How to Lose Weight Fast with Adrian's DVDs Because…

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Click to Comment

1-60 of 751 Comments

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


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

May 12, 2018


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

May 09, 2018


Help me!!!!

May 08, 2018

Adrian Bryant

just tell me what your goal is and I shall help

May 08, 2018



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


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


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


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


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


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


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


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


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


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

January 07, 2018

Adrian Bryant


January 07, 2018


I’m 16, I’m 141 pounds and I’m 5’3. I used To weigh around 170 I’ve been doing intense cardio and ab exercises and few butt workouts daily! but now I’m noticing my butt has gotten really small and I would only intake 1000 calories. Any tips on how to grow my butt, flatten my belly and shred just a few pounds?? This article has put me in a right direction I just want some extra feedback

January 05, 2018

Adrian Bryant

what is your current weight now? and have you seen this

January 07, 2018


hello, why can we only do these workouts 1-2 times a week? wouldn't there be better results if we do them more often? also, how did you get to know so much about working out? thank you!

December 31, 2017

Adrian Bryant

because your butt gets bigger away from gym or when not working out. you do need to rest and grow

January 01, 2018


Hi Im 18 and I weight 115 the highest i ever past was 128 i never was able to past 130 and above .. I’am thin dont get me wrong i do have some meat in me but I am skinny .. have love handle not slim thick how i want to be and have no butt and I also want a flat stomach what are the things that i cam do????

December 16, 2017

Adrian Bryant

its the 3 steps on this page is what you do to get that and if you need help in doing so with these steps please leave another question

December 17, 2017


Hey I am a female age 19 and I m very skinny I really need ur help I want to have a thin waist and a bigger butt what should I do like what should I eat and what exercises should I be doing and how fast will I see the results

December 12, 2017

Adrian Bryant

you need to follow the steps on this page to accompish that and feel free to contact me anytime if you need more help

December 13, 2017


Hi dear, I am a tall woman, over 6 feet and I weigh 240 lbs. I look great after losing 45 lbs this year. :-)
However, i want to lose 30 more lbs, grow my butt, flatten my stomach. Here is my current routine:

workout in the gym on evenings for about an hour lifting weights and jog 4 miles daily 4 times a week.

intermittent Fast. First 4 mile walk is in a fasted state.

I use ISO Protein in my shakes twice daily (breakfast shake and after workout shake).

Lunch is chicken breast/fish/turkey/lamb, veggies, sweet potatoes/yams/green fig, lentils, green salad.

Dinner is an Omelette-Spinach 2 slices of Ezekiel Bread

Snack- banana and apple or any 2 local fruit (I'm an island girl) and about 20 almonds/pecans

I drink 1 gallon/16 cups lemon/ ACV water
Green Tea throughout the day (no sugar). Black coffee when when I'm hitting dem books. lol.
No sodas or synthetic juice

I epic cheat meal for the week.

I lost my butt. I want it back and I need to lose my belly, get my waist looking right. Help ya girl out Adrian

December 09, 2017

Adrian Bryant

you're on the very page I would send you to in order to get that done

December 10, 2017


Hello my name is Ashley. I see what u say about losing stomach and gaining butt and I am going to do it. But i also want my arms to get smaller. Should i be doing exercises with weights for my arms as well or just forcus on losing body fat all over using the cardio workout?

December 03, 2017

Adrian Bryant

no. as you lose weight all over your arms will get thinner but yes... the weights will make your arms look more fit/toned

December 03, 2017


Hello Bryant am hoping you can help me. I've been hitting the gym for 4 months now. I started out with the hopes of loosing arm fat and getting them slim but they now look bulky though I use light weight (am 5:3ft) . My dilemma is how to lose the bulk on my arms without interfering with my butt building routine and nutrition. Pls help.
I work upper body and lower body on different days. How do i structure my nutrition to keep up muscles growth in the butt but loose arm bulk. Thank you

November 30, 2017


if i do the flat stomach workouts that burn fat all over the body while im doing butt workouts too will it make my butt smaller

November 25, 2017

Adrian Bryant

No. your hip fat along with belly fat is usually last to go

November 26, 2017


Hi Adrian, are there any workouts in particular you reccommend for the obliques/ a smaller waist. Thank you!

November 24, 2017

Adrian Bryant

these 5 exercises

November 25, 2017


Hi I’m jolena, I’m 29 and weight 138, I’ve had 5 children! I’m working on the nicer bottom half and smaller belly as everyone else too I believe....I got the protein but how many carbs should we intake! And these workouts average out to about 30 mins a day yes?

November 21, 2017

Adrian Bryant

just fill the rest of your calorie intake (after you've gotten the needed protein) with carbs, fats and/or more protein

November 21, 2017


Is it ok to do body weight butt exercises every day or in between doing weighted exercises?

November 03, 2017

Adrian Bryant

its not neccesary if you're doing weighted butt exercises

November 04, 2017


Hi, i just started doing the bigger butt workouts but i feel it more on my left glute ..this happenz with all glute workouts. Im doin the single leg hip thrust 8 on each side but i only feel it on my weaker glute which is my left. I dont want one glute to be bigger.should i just continue doin single leg isolation with a the same on each side? Can you help me fix this glute imbalance and still gain a bigger butt?

November 02, 2017

Adrian Bryant

is one glute noticeablly bigger now?

November 02, 2017


No neither glute is noticeably larger than the other. I have realized my dominate side is stronger than the left. I can feel in it in my workouts.

November 02, 2017

Adrian Bryant

if one isnt noticeable bigger then it shouldn't be a problem but stick with single leg if it really concerns you

November 04, 2017


Trying to lose this baby weight. I gained 40lbs. Ive always shredded it within 3 months but this time its staying. Its been 6 months. Help please!!! Average weight is 148 to 150 lbs. I am 190 now.

October 26, 2017


Is there a way I can get a smaller waist/belly and get a bigger butt without affecting my breast size?

October 22, 2017

Adrian Bryant

there is no way you can avoid not losing fat in certain areas

October 24, 2017 en Espanol
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