Do These 5 Things To Get A Perfect Body

Susan transformed herself doing the 5 things on this page
(read the rest of her success story here)

  1. Get a Flat Stomach
  2. Get a Bigger, Curvier & Firmer Butt
  3. Get Bigger Breast
  4. Get a Firmer Stomach
  5. Get Firmer Arms

Please Note: Do #1 & #2 if all you want to do is lose weight, get a flat stomach & a bigger butt at the same time.

To Get a Flat Stomach…Back To Top ▲

Show All 37 Fat Loss Workouts

See 10 Rules to Lose 10+ Pounds Every 3 Weeks to get rid of belly fat faster with the workouts above⇑

To Get a Bigger Butt…Back To Top ▲

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

Click Pics for Exercise Tips

3. Get Bigger Breast by…Back To Top ▲

Chest Exercises
Click Pics for Exercise Tips

Back Exercises
Click Pics for Exercise Tips

Please note: Your breast will not get bigger but the chest exercises will give you a natural breast lift and the back workout will perfect your posture to Make your breast look bigger.

4. Get a Firmer Stomach by…Back To Top ▲

Doing ONE of 3 workouts below 1-to-6 times a day, 1-to-3 days per week taking at least one day off between workouts…

Click on photos to do stomach workout

If you had a C-section or Diastasis Recti…

5. Get Firmer Arms by…Back To Top ▲

Part 1
Click Pics for Exercise Tips

Part 2
Click Pics for Exercise Tips

TL;DR - To Get The Perfect Body…Back To Top ▲

  1. Get a Flat Stomach by eating 1200-to-1800 calories, at least 100 grams of protein per day & do 1 of these fat loss workouts 20-to-40 minutes 3-to-4 days a week 1-to-2 times per day.
  2. Get a Bigger Butt by doing either hip thrust, butt bridges or kneeling squats for 3-to-6 sets of 5-to-15 reps 1-to-2 days per week .
  3. Get Bigger Breast by doing ONE of these chest & back exercises for 2-to-6 sets of 8-to-20 reps 1-to-3 days per week.
  4. Get a Firmer Stomach by doing the 90 second, 60 second or 7 minute ab workouts 1-to-6 times during a day 1-to-3 days per week.
  5. Get Firmer Arms by doing this arm workout 1-to-3 days per week.

When Will I Get My Perfect Body?Back To Top ▲

They Did the 5 Things For a Perfect Body…Back To Top ▲

I'm now 123 Pounds!

Hi you are awesome by the way.

I love how you have been a god send! I was 195 when I started your program, I'm now 123 & I'm starting to notice a lot more muscle tone and I can feel my glutes getting stronger and harder!

Anna Trevino

I Got Back Into Modeling!

She turned into a model

Hello Adrian,

I used to refuse to take full length pics last year, but now am super confident! I was 79kg (or 177 lbs.) last year after my second baby and I refused to let my hubby see my lumpy cellulite thighs and fat tummy. I was so desperate that I googled and landed here on

After losing 21kg (almost 50 lbs.!) I'm now 57kg (or 127 lbs.) and still losing! I got back to what I love… modeling part time, I get to be told how young I look & At 33, this is the best news ever!!

Kind Regards,
Nozibele Meindl

Lost 65 lbs. & Got This Body…

I did your perfect body plan & I have achieved this body of mine, because of you! That's why when I say thank you, I truly mean it from the bottom of my heart.

I know it's hard for you to keep with everyone needs and sometimes it might be annoying when they ask you same question over and over. I just want to say thank you on behalf of others of not giving up on us, and putting your time and effort to help us! So thank you so much.

In the pink picture I was 230 lbs… then the turquoise picture is when I was 200 (currently 165 at 5'7).

Thanks again! Iwouldn't have done it without you! Susan Ha

Model Pamela Hermosura uses

I'm a fitness trainer so I was never fat at all but I came to in search of a bigger butt and at first I thought it would take me at least 1-2 years to get a bigger butt while doing 6 butt exercises each workout and Adrian totally changed my thinking on that.

He put me on his Butt workout and told me I only needed ONE exercise per workout ONLY 1-to-2 times per week and to expect a change in my butt every 2-to-4 weeks. So excited, so motivated! Can't wait to get that apple behind - LOL

Pamela Hermosura

Better Butt & Flatter Stomach

I lost 10 pounds and I use the butt bridge workout! It helped me to build up my booty quite a bit after losing weight.

I had booty but I didn't have a thin waist. Now thanks to your program my waist is very small and I still have a butt!

Sasha Noneya advanced my modeling career!

Her Modeling Pics…

Dear Mr. Bryant,

Thanks so much for your system. I have a smaller and tighter waist, curvier and muscular thighs and calves. I even look great in a mini skirt and shorts, I HAVE NO CELLULITE NOW!

I was a lousy 195lb and am now at 155, the same as I was in high school.

Your Butt workout was awesome. I felt it working my booty the 1st day I tried it and each day I did it I felt my butt being lifted, I then added weights. My jeans fit so great and I love looking in the mirror at my back view.

I have used your program because it helped me win pageants and advanced in my modeling career. THANKS SO MUCH! YOU ARE SUCH AN INSPIRATION

Renita, South Carolina

Liliana After 4 months

Thank you
Liliana T Vivanco

I am in love with my body!

Adrian, Thank you so much for your advice and program. I am in love with my body and the results!!

Results are from heavy weighted hip thrust. No squats!!!! Gained 2 pant sizes in my glutes

What really helped was your advice on protein intake & I also lost a total of 45pounds. Now Weighing in at 125!

Amanda Bertaina

I actually have found my waistline again, lol!


I am now staying within the 1200-to-1800 calorie range, now Im curling 20 lbs each arm, I am doing the treadmill video & the Jumpin Jacks video that Adrian posted.

I got alot more work to do and a BIG THANKS to Adrian Bryant for helpin me out with that

Selena Keefer

I'm getting results and feeling amazing!

I always enjoy reading your tidbits and advice.

Its refreshing to see NO BULLSHIT HARDCORE TRUTH

I did try the sledgehammer one with a metal bar and an old car tire & I think my mom got scared thinking i was turing into some psycho chick -Anyways its a great one for the abs!

Thanks so much Adrian!!
Paulina Karolina

Gets Flat Stomach After Losing 14 Pounds

Hey, I've wanted to say that I'm glad to find because you helped me to lose 14 pounds. Keep doing what you doing!

Amy Baker

I can't believe the top left is me

I can't believe the top left is me just over a year ago! Sadly I have no better before pictures but this will do. The other two are me now still a work in progress though! Big thanks @adrian_bryant for their great workouts and simply believing in me.

Jessica Maria

Your Workout ScheduleBack To Top ▲

Pick 1 of the 9 schedules that's best for you…

1. Daily schedule

2. Three times a week schedule

3. Two times per day schedule

4. Weights twice a week schedule

5. Weights twice a week & twice a Day schedule

6. Basic Schedule #1

7. Basic Schedule #2

8. Basic Schedule #3

9. Make Your Own Schedule But Remember…

More Tips

Back to Top

1-35 of 1156 Comments

I'm trying to get a tiny waiSt and big bum. I've been following your plan for a month and not seeing many results. I am also breast-feeding, and wondering if I need to up my protein and/or calorie intake? I eat a little over 100 g of protein every day..also I can't hip thrust much weight at this pointime, only 40 lbs could that have some ting to so with lack of gains also.

April 21, 2017

Adrian Bryant

1. are you losing any bodyfat/weight? are you eating the right amount of calories also

2. with the 40 pounds how many reps are you doing?

April 21, 2017


Yes I am trying to lose weight..due to hectic lifestyle haven't had much luck but I know I will once I take it more seriously. I haven't been counting calories but I would guess around 2000. and with the 40 lbs, last I did was 5 set's of 8 reps, not very much I know. I am limited in weights, only have 60 lbs and I know I need more than that..thanks for all your help!!

April 22, 2017

Adrian Bryant

1. track your cals more carefully

2. do workout C if you are limited in weights

April 23, 2017



I am so inspired by your videos. I have completed a Bachelor's degree in Kinesiology and yet I still struggle with my own body. I have a pear shaped body. My thighs and butt are thicker compared to my upper body.
Due to studying since the past 4 years, I have become so lazy. I sit A LOT and I know its so bad, but everything mostly requires sitting. My height is 5'9 and I currently weigh 195 lbs. I love my curves and the fact that my body has a natural curve, however, my abdomen protrudes out and my butt is all fat. I want a toned and firm body, however, I want my butt to be big and I mean big. I also desire a thin waistline. Currently, I am working on my diet. I am doing intermittent fasting, drinking 2 litres of water, and I tend to eat 2-3 meals a day. My caloric intake is most likely between 1500- 1800. I am a vegetarian so my diet consists of less protein.

Please suggest the best plan for me. Also would the daily exercise schedule be better for me? I tend to get bored of workouts...


April 18, 2017

Adrian Bryant

the plan on this page is what you need and you can simply skip steps 3-thru-5 or even easier just do this plan here to get a flat tummy and bigger butt.

You do need to get more protein in your diet

April 19, 2017



so I used myfitness pal and I came across consuming btw 1600-1800 cals. 353 grams of carbs; 45 grams of fat; 61 grams of protein; 1,018 mg sodium, and 83 grams of sugar. So I plan on drinking 2-3 protein shakes that contain 27 grams of protein per shake.

I have lost weight through diet in the past and I was consuming less than 1200 cals. I ended up gaining the weight back when I started eating more again. Due to that my arms sagged and I accumulated upper back fat.

Are my carb, protein, fat proportions okay? With this amount will I be able to lose belly fat? Also, is 82 grams of sugar okay? Or is it too much. I consume 3 fruits so that is where most of the sugar comes from.

Thank You!

April 19, 2017

Adrian Bryant

see step 1. you need at least 100 grams of protein.

for weight loss see this to answer your question about carbs and fats

April 20, 2017



I am not much of a weight lifter. So would I still be able to achieve a bigger and firmer butt if I start with 30 lbs? (5 sets/8-10 reps/15s pauses between sets)? Or do I need to use a heavier weight?

Also, would doing the butt workout once a week give me a bigger butt or should I do it twice? As of now I'm following the 3x a week schedule that you have posted on your site.

I love your fat loss workouts, love the fact that no fancy equipment is required!!

Thank You!!!!!!!!!!!!!!!!!!

April 23, 2017


Hi, I am a 38y.o. female height 5'2", weight 139lbs, apple body shape. I've lost 33 pounds over the last year and have done so in a healthy manner. It would mean a great deal to me to lose 25 pounds over the next eight weeks, in time for the first weekend in June. What plan do you recommend. Thank you in advance for taking the time to answer my questions. :)

April 05, 2017

Adrian Bryant

this plan

April 05, 2017


Thank you!

April 06, 2017


I've been doing 5 diff butt exercises for some time with little results I stumbled across your site it says only do 1 of them twice a week is that true? How can it grow doing just one glute workout I thought you had to work all angles plz help I'm confused

March 22, 2017

Adrian Bryant

no. see #1 here.

its not about doing 50 exercises but mroe about getting stronger to increase butt

March 23, 2017


ive been lifting heavy weights for my thighs and butt now that im planning to get pregnant what do i do to keep thise thighs and butt in shape? should i lift during pregnancy?

March 04, 2017

Adrian Bryant

you will need to take that up with your doctor to ensure the safety of your child

March 05, 2017


Hi Adrian,
Can I do incline bench rows for back exercise?

February 24, 2017

Adrian Bryant

of course

February 24, 2017


I haven't worked out in a while and when I did I warmed up and stretched but when I did my workouts I was super sore. I couldn't even run. What exercises should I do to get back on track for my arms, stomach, back, butt, and legs? I know I'll feel sore but I shouldn't feel super sore right?

February 09, 2017

Adrian Bryant

maybe. if its your first time. how to deal with soreness

February 09, 2017


Hi Adrian... I'm 142 pounds and 5'1, i'm trying to lose 30 to 40 pounds in 5 months.. what can I do to lose the pounds as quick as possible but still keep it off?

January 22, 2017

Adrian Bryant

any of the plans here inclduing the one on this page will do that

January 22, 2017


I'm Sammy, a 13 year old girl with thick thighs and a belly. Everything else is skinny, but my thighs are jiggly and my stomach is far from flat. I weigh 137 pounds. I am so ready to lose it with this schedule, but I always end up cheating and eating like santa. Help?

January 21, 2017


by the way im 5 foot 5 inches

January 21, 2017


I'm 13, I weigh 230lbs, and I'm 5'6
I was wondering if there's any specific one of your systems you'd recommend?
I'd really like to have a bigger butt, but less thigh fat. I also would like to flatten my stomach quite a bit. I'm a vegetarian and I currently eat about 800-900 calories per day and I do squats, run, and sit-ups. But nothing's really working. I have a big event in March, and I'd like to look a little bit fitter by then. Thank's in advance c:.

January 17, 2017

Adrian Bryant

are you able to follow the plan on this page?

January 18, 2017


Typo im 163 pounds

January 15, 2017


Im 54 136 pounds. I can it all in my tummy skinny butt and no butt how can i fix

January 15, 2017

Adrian Bryant

with the plan on this page. did you need help with one of the 5 steps?

January 15, 2017


I am 5'4 189 pounds mostly muscle. I have fat mostly around my stomach, butt. I weight train but noticed i gained weight. I feel the same and my clothes fit. I want to lean out and keep my butt and hourglass shape. Should I focus on cardio with light weights? Please help.

January 14, 2017

Adrian Bryant

no, sounds like you're doing the right thing already. the muscle you gained makes you look slimmer b/c it takes up less space than fat

January 15, 2017


I want to loose 10-15 pounds of stomach fat but I already kind of have a butt, but I want to lift it and I want it to get bigger. I also have hips and thighs. I don't want to loose my butt, hips and thighs when I loose weight. I also read that if you lift weights on a certain area then you will burn fat off that area and I don't want to loose the butt that I have. I want to do hip thrusts and other butt exercises with weights to make it bigger but I'm scared that I will loose my butt. Can you help me so that I can get a bigger butt with the butt I have and loose belly fat at the same time?

January 06, 2017

Adrian Bryant

see this but the weights you do for the butt will increase the size of your butt. fat loss only really occurs from being more active (cardio, HIIT) and diet

January 07, 2017


For loosing stomach fat, I was thinking about using a stair climber machine since I heard that they can help with your butt too. Will stair climber machine really help me loose belly fat?

January 07, 2017

Incorrect please try again Created by Adrian Bryant

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