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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1-35 of 530 Comments
Deandra

My butt has gotten lifted but I have more of a bumper, how do I get the top part to be more lifted?

January 02, 2016

tina

Hi Adrian
I have always been stick thin, no booty, all legs and now I have a gut that I hate. I am wanting to start a workout plan that will flatten my stomach, but build my butt. I want to gain weight in other areas of my body, but when I try it seems to all go to my stomach. Could you tell me which plan would be best for me to gain weight, but also flatten my stomach but build me a booty??

Thanks tina

December 04, 2015

Adrian Bryant

what is your weight and height

December 04, 2015

Jasmin

Hi Adrian,

Im 26, 5'5 and i weigh only 116. Ive been working out on my butt and thighs for the past 2 and half months and they are both bigger and firmer than when i started but now I'm not seeing any more results so im going to start the butt workout B that you suggested but how can I also gain weight and get abs at the same time?

November 23, 2015

Adrian Bryant

if by weight you mean just gaining muscle weight in your butt area then you may need to simply increase your weights, reps and/or sets

what exercise, weights and reps are you currently doing

November 25, 2015

Jasmen

Hi , I'm 15 , 5'3 An way About 245 lbs , I want to lose stomach an back fat , Get a flat stomach . An Nice body , How please help .

November 19, 2015

Lauryn

How often can u do the plank exercise? Every other day? I'm 17 years old. 5'8 with a medium frame.

October 31, 2015

Adrian Bryant

what is your goal or reason for doing planks because it will not get rid of belly fat

October 31, 2015

Lauryn

I want to gain a 4 pack. So how many times a week can I do planks without straining myself?

November 03, 2015

Adrian Bryant

planks will not give you a 4 pack. losing belly fat will. see this

November 03, 2015

Raye`

Hi, thanks a lot for your very informative website! I tried to look through many of your workout plans to avoid asking question you've probably seen a million times but no luck.
I'm 5'9" around 140lbs. For the longest time i was 120lbs and under, i finally gained weight and a nice butt after having 2 more children. However, I'm starting to loose weight and my butt much quicker than id like to. I'd like to gain and maintain a weight of 150lbs but i have a terrible time eating the calories needed to gain weight. I've started drinking carnations breakfast essentials to substitute any calories that I'm not able to eat but I'm worried that in my efforts to gain 10lbs back i might over do it and gain that unattractive belly back. I understand there's simply no way to target only the areas i want to gain weight so my questions are: If I'm following your plan to gain weight and curves, will doing cardio hurt my attempts to gain 10lbs and muscle in my butt & hips? I was only doing about 15 minutes of cardio on an elliptical but, every time i logged it on myfitnesspal app, it would prompt me to make up for the lost calories if i wanted to reach my weight goal. Would it be better to just forgo the cardio until i reach my goal weight and then worry about problem areas later? Would switching to a stair climber for cardio be better (for my butt and belly?)
Also will using the hip abductor and adductor machine hurt my efforts while following your plan? I just feel so wasteful for paying a gym membership just to walk in and use two machines (leg press & chest fly) do a couple sets of hip thrust with a bar weight and then leave. (lol) If its necessary to see the results i want then that's fine because i cant buy the weights i need nor trust myself or my kids to do the workouts at home. Thanks so much for the work you are doing with these awesome workout tips!
Thanks in Advance
Raye`

October 26, 2015

Adrian Bryant

go here if your main goal is to just gain muscle on your butt

October 26, 2015

Rate

Thanks! I've been doing the leg press workout (incorrectly for the first month) and the weighted hip thrust for about 2 months and I can't say I've seen any results since I've started doing the leg press with 1 leg as suggested. I'm thinking it's probably due to the fact that I'm not always greet at eating 2000-2500 calories per day but I'm also wondering if I'm using enough weight. I started off using 25lbs for hip thrust now I'm up to 60lbs doing 5 sets of 12 reps. 60lbs is the largest free weights they have at my gym. Could I see better results if I do more sets, or should I try using two bars for more weight? Since I've been doing the leg press with 1 leg I can only do about 30lbs for 5 sets of 6reps on each leg. Would barbell squats be better for this workout? I guess I'm asking how much weight I should push myself to use for each workout. Also what type of protein or high calorie shakes or supplements can I take if I can't actually eat all the calories I need? Thanks so much for your response!

November 19, 2015

Adrian Bryant

the 2500 calories is probably too much but when doing the 60 pound thrust do you honestly feel like 12 is all you can do becuase after 2 months the 60 pounds would be rather light

November 19, 2015

Rayรจ

Probably, but the pain from the bar is more than likely what I can't take anymore and the reason I stop at 12. I'm going to see if I can up the weight to at least 80lbs today but can I use dumbbells?

November 19, 2015

Raye

I've started taking Apetamin syrup to boost my appetite. Its definitely worked, I gained 12 lbs in a week! I'm now 153lbs, overall I've only gained 1 & 1/2 inches in my butt & hips, and I stopped working out for about a month ๐Ÿ˜ž. Most of the weight has gone to my stomach in my opinion so I've decide to stop taking apetamin as frequently, get back to my butt routine, and cut back on calories. However, I find it really hard to eat the needed protein without the extra calories. I'll eat about 4 meals/snacksvper day to reach my protein goal. Which includes things like Greek yogurt with granola& honey, trail mix and pb&js with a glass of milk. I work a lot and don't usually have time to make an elaborate meal on work days so Can you suggest better high protein meals that don't involve a lot of prep time? Or should I just go for a protein shake to replace a meal or 2?

My my most important question is this:
Which is more effective when lifting, higher weights or higher reps/sets?
For example:
A) I did 4 sets/7reps of hip thrust with 130lb barbell on Tuesday. I plan on increasing the weight to 140llbs on Sunday, but still doing 4 sets 7reps.
Or
B) Should I try to do 4 sets ,5 sets, then 6 sets at 130lbs then increase the weight once I can easily do 6 sets?

Also does my butt need to touch the ground when I'm taking a pause to do the next rep? I use an assisted barbell rack at my gym, (the largest barbell set up they have) and it seems like I only feel it in my back vs when my butt is lifted off the ground It feels like I'm working my butt. Kind of figured I answered my own question there but I just want to be sure I'm doing it right. ๐Ÿ˜„

Thanks In advance!!!

January 22, 2016

Adrian Bryant

1. for a getting a bigger butt the key is to beat your last workout so your butt can get stronger which will make it bigger so you'll either need to do more sets, reps and/or more weight each workout

2. use protein shakes to get more protein in your diet but I think your goal is to get more curves and not gain belly fat so watch your calorie intake as well

3. yes, touch your butt to the ground after each rep of hip thrust
3.

January 22, 2016

Cutie

Hi. Am 19. 5'1 i have a great ass,hips,and a flat tummy. But i want to have more ass and hips. Please what kinda workout should i do?

October 05, 2015

Adrian Bryant

these kind

October 05, 2015

Peyton

Hi I'm 15 years old I weigh 100.02lbs I'm looking to get a flat stomach and a bigger butt but I dont know what to work out first ? I need help please. What kinda diet do I eat ? How heavy do I lift help please

September 23, 2015

Adrian Bryant

watch this for all answers

September 23, 2015

Mary Tran

I'm 5'2 135lb. I'd like to lose upper body weight but build very big hips and butt. I've been doing barbell squats and hip thrusts with weights for months but I have only noticed very little results. What should I do?

September 21, 2015

Adrian Bryant

you should do this

September 21, 2015

Riane

Hi...
I have an outer thigh saddlebag issue. I want to lose weight and achieve a bigger, more round and perky butt at the same time. What exactly should I do? Please help!!

September 09, 2015

Riane

Also I am 5'7" and about 136lbs. BUT I NEED A BIGGER MORE ROUND AMD PERKY BUTT!! My saddlebags are not cute and my butt is not perky or plump. :(

September 09, 2015

Adrian Bryant

do #1,2 & 5 here

September 10, 2015

merissa

Hi I'm Merissa I'm a curvy 5'8 214 pounds. I'm not in bad shape I just have a gut. My goal is to keep my curves but get a smaller waist and a bigger butt (my butt is already big) what excercises do I need to do and how often. And what diet would you recommend

September 08, 2015

Adrian Bryant

then go hre

September 08, 2015

SunflowerGirl101

Hello, I need a routine where Im gonna lose weight and gain a big butt at the same time. Also something that will tell me how many calories I can eat. Thanks and God Bless

August 31, 2015

Brianna k

I'm 16 . I am 5'0 & approximately 180 pounds. I haves butt , hips & thighs , how do I flatten my stomach? :(

August 12, 2015

Adrian Bryant

start here

August 13, 2015

What do I do

Hi I'm 15 I do cheerleading so I'm very athletic and I'm 4'11 I weigh 94 pounds and I wanna gain more weight I have a high metabolism I wanna look more healthy I look a little to skinny do you have anything I can do for this? It would help a lot thanks. :)

July 16, 2015


Incorrect please try again
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