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 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

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

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Click to Comment

1-60 of 1286 Comments


I weigh 160 lbs, i'm 5'8ish. Originally, I started to weigh 200, but then I lost weight.

I do intermittent fasting, then for breakfast I have fruits and nuts. For lunch I have rice and beans and for dinner I have museli with milk.

The reason I tell you this is because my weight loss has hit a plateau. I do a fat loss workout every other day because I'm not really an exercise person. However, I walk throughout the day.

Do you think that at my height 160 is an ideal weight and that is why my body is not going lower or can I go down to 140 because that was my actual plan.

June 08, 2018

Adrian Bryant

try this to get out of your plateau

June 08, 2018


Hello I was wondering how to get wider hips ?

May 27, 2018

Adrian Bryant

step 2 will do that

May 28, 2018

Angel Rodriguez

Hi Adrian ! I am 5'3 , 173 pounds . I always had SOMEWHAT thick thighs & a little bubble booty but after having 3 kids , I lost my thighs and my butt got a bit flatter AND saggy which makes it even more flat looking :( I also have 20 pounds of baby fat on the belly that I hate too ... I would love to get a flatter stomach but I am more concerned with getting my butt to be bigger and rounder again AND get my thighs thicker again . I want my lower half to be dumb thick like a snicker bar lol ... Can you give me the best exercises AND diet plan for this ? I am already just lightly active (started a few activities about a week ago including walking , and just started hip thrusts with a 20 lb dumbell and was able to do 3 sets of 15 reps .... I also started uping my protein in the form of shakes and foods like salmon and steaks ... Also can you please tell me if stretching before workouts helps with getting a bigger butt and thighs too ? What stretches do you suggest ? Thank you & mad love from NYC ;)

May 24, 2018


Hey, I have big breast, can you give me some tips on how to tone the breast area.....(I don't want my breast to look any bigger)?

April 26, 2018

Adrian Bryant

this is how

April 27, 2018


Hi Adrian
I was wondering if there’s an exercise that specifically targets legs. I am going to the beach this summer and on vacation right at the end of May and I wouldn’t really love to have a thinner thighs by then. I get these irritating red marks if I walk a lot in the summer where my legs touch, so I would really love to thin them down so they do not touch. Is there a workout you would suggest to help thin them down by then? I do your ski step workout once every day except Friday’s and am already seeing a difference in my stomach in one week. Are there any other workouts you can recommend that I can also include so that I can get a flat stomach by the end of May and also abs by a concert on July 26? Thank you for keeping me motivated to get the body I’ve wanted for years and to be healthier !!

April 03, 2018

Adrian Bryant

all of my fat loss workouts or any fat loss workout will help thin down your legs. take a look at this

April 04, 2018


Hi Adrian,
I am 26 years old and currently 181 pounds, my goal weight is 160 pounds, however, I do not want to lose my thighs and booty. I started at 202 pounds back in January and have lost 21 pounds through a 1200 calorie diet, skipping and running on a treadmill but have cut back now as my booty was shrinking. So what can you recommend for me to keep the belly off as I have had three kids and achieve my goal without the booty and thigh loss as my other half is complaining. Also, your calorie calculator said I should eat 1500 calories so I am confused on what to eat now.

March 23, 2018

Adrian Bryant

the plan on this page along with the recommended protein intake is exactly what you need to lose belly and build butt

March 23, 2018



I love your site. I am 5'11 and weigh 300 pounds. I am trying to find best way to tone up (with curves) and to lose the fat without losing muscle. I also wanted to know is a detox recommended?

I was thinking of doing this plan:
4. Weights twice a week schedule

Monday & Thursday: Butt Workout followed by 20-to-40 min fat loss workout
Tuesday & Friday: Breast Workout followed by 20-to-40 min fat loss workout
Wednesday & Saturday: Arm & Ab Workout followed by 20-to-40 min fat loss workout
Sunday: REST or light 15-to-90 minute weight loss activity

Also I am trying to find the best meal plan option for me as well...

March 16, 2018

Adrian Bryant

No need for detox. you'll do that anyway once you eat less and drink more water

March 18, 2018


Hello Adrian,

I've been following a HIIT workout DVD for 5 times a week for 6 weeks, I feel stronger and my stomach is really flat but the scales say I'm 8lbs heavier! My main issue is my back fat! My abs can be super flat but I still have rolls of fat on my back that ruin my physique! It is by far the most stubborn area on my body. I would really appreciate it if you could advise me on the best workouts or exercises that I should incorporate into my training.


March 12, 2018

Adrian Bryant

if your 8 pounds heavier but look slimmer then you just gained sexy muscle.

what is your current weight and height

March 12, 2018


I'm 168lbs and my height is 5'8!

March 28, 2018

Adrian Bryant

but do you look slimmer

March 28, 2018


Yes I look a lot slimmer now, I'm just trying to lose the love handles but Next week I'm going to incorporate your Perfect Body plan!

March 29, 2018


I didn't see a leg workout included in The Perfect Body Workout.
Are legs worked as part of the butt workouts? If not, what workouts should be done for legs and would they be done on days I do butt?

February 16, 2018

Adrian Bryant

what is your goal for legs? thicker thighs or slimmer

February 16, 2018


With this plan is it possible to get a body like Blac Chyna? Her stomach is extremely flat, but she has curves. I am 23 years old and 5'10 tall, I weigh around 165ish. I have lots of blubber, my weight loss happened because of diet.

February 06, 2018


Also. If I start this plan, how fast will my body begin to get tighter. Is it possible to see results in like 1 month??

Thanks xoxoxo

February 06, 2018

Adrian Bryant

see results every 2-to-4 weeks

February 07, 2018


When i do one of the short ab workouts, i do feel it in my abs but more on the sides of my back (no backpain) Am i doing this correctly?
I contract my abs and push my chin to my chest n my back is V.
Thnk u

February 05, 2018

Adrian Bryant

back in a "C" and are you feeling it in your back during the exercise

February 05, 2018


Since u asked me if my back is really in a “C”... i tried it again, focussing on “C”, and you r right.. dont feel it in my back anymore!! Thank u so much

February 06, 2018



I am 24 yrs old, 5'9 inches. I currently weigh 170 pounds. During university I ended up gaining weight and became 220 pounds. After I was done university, just by eating right and not being stressed I shed the weight. Now, I have loose skin, my body is not firm. I don't plan on losing so much weight, I could maybe go down 10 more pounds, but how can I get a toned and have a more flatter stomach (I have lower abdomen pouch, which is jiggly).
I want a way that can work fast, like 2-3 months. I started doing your 20 minute hiit workout with the jumping jacks and the kicks. I did it once a day for like 7 days and then I kind of lost hope thinking that it would not work, maybe I need something else. I have not worked out since so long, so I'm not looking to do something so hard but moderate is okay. I want to see results, that is the only thing that will actually keep me going, but nothing shows results so fast?


January 29, 2018


Also, how can i get slimmer thighs and tight calves?

thank you soooo much

January 29, 2018


My problem is not to loose more weight, I want to get tight and toned fast. With the cardio workouts, I'm not seeing much difference. I want to look muscular, especially arms, legs, and stomach.


January 29, 2018

Adrian Bryant

then you need to focus on all except for step 1

January 30, 2018


Hi Adrian,
First let me say, I am so blessed to have been introduced your website and am excited to start one of your plans. I am 34yrs old, 5'5, apple shaped and weigh 174lbs. I have been exercising and counting calories for the past 4-5 months and have lost 16lbs. Recently my husband told me we are going to Aruba in April.
I still have another 25lbs to lose and feel like I have hit a plateau. My "ideal" goal is to lose another 25lbs, build my (nonexistent) glutes, flatten my stomach, slim my turkey arms and tone my legs. Is this even possible for me to do in 4 months?
If so, I'm hoping you can point me in the right direction

January 16, 2018


Hi again, I wanted to reach again because I am hoping you can help me again. I went to the link you provided and I still have not posed a single pound. I have 60 days to lose these last 20 lbs and they seem to be holding on for dear life. Is 20 in 60 days unrealistic?
Please allow me to tell you about my topical day(I am hoping you can tell me where I am going wrong)

I intermediate fast (I eat my 1,200 calories between 12pm and 8pm)
I wake up at 5am have a post workout baca shake then hit the gym for cardio
Lunch: I have a veggie and my protein and brown rice or sweet potatoe
(I weigh my food and try to get a minimum of 120g of protein daily)
Snack: Greek yogurt
Snack : protein shake and boiled egg
Around 4: protein and veggie
6pm: gym again for 15 minuets of cardio and weight training
7:30-8 : protein shake.. protein and veggies

February 07, 2018

Adrian Bryant

what is your weight and height?

is this where I sent you?

How long have you been doing this

February 08, 2018


hi Adrian I have been doing your workouts for about two weeks now an average of 3-4 times a week 10-20 mins per workout counting my calories n eating n average of 2000 calories daily I weighed 330 pounds at starting however after two weeks I have only lost two pounds. I know I have gained muscle because my clothes fit way better n everyone is noticing my weight loss I am concerned with these two things
1. The fact that I am very overweight shouldn't my weight loss be more? if so what can I do?
2. Or does muscle building compensate for my little progress? .....thanks in advance

January 02, 2018

Adrian Bryant

1. yes but

2. the muscle you gained is affecting what you se on the scale

good job

January 02, 2018


Can i use this workout plan while on a keto diet and still lose weight while building muscle?

December 31, 2017

Adrian Bryant

yes and it does not matter what diet. its the calorie intake that determines fat loss

January 01, 2018



Can you give me an estimate of my calorie intake I have a lil stubborn belly fat so I want to go on a 200 calorie deficit eating at maintenance while burning fat and building curves I’m 36 weigh 138 workout 2-3 days what should my calorie range be thx

December 27, 2017

Adrian Bryant

i dont know. you will only find that thru trial and error and depending on your weight... less than 2000 is good to start with

December 27, 2017


Hi Adrian I've been doing your Hiit workouts a few weeks now and have been achieving great results However these workouts gave been a bit tough on my right knee and have left my knee in pain for days after I have tried creating longer rest periods between workouts to help but it does little to ease my pain..... I don't want to stop my hiit workouts as I'm seeing results any suggestions for me?
ps pain may be due to my weight as I currently weigh 330pounds

December 26, 2017

Adrian Bryant

only do them 2-4 days per week and see this for less stressful options on knee

December 27, 2017


I swear i got bored of thinking and trying to lose weight .. i want to lose that weight and be a normal person who doesnt count calories or who doesnt think about weight at all..
I'm 166 cm, 71 kg, 26 years old..
I want to lose at least 10 kg.. i think the plan in this page is perfect but what should i do? Should i do the steps but without thinking alot about it? What should i expect? How many months to reach my goal? I'm asking to stay motivated coz i'm very stressed about that :'( :'(

December 14, 2017

Adrian Bryant

expect to lose 4kgs at least per month

December 15, 2017


Hi adrian!
Do you have any plan for back fat? And to gain butt, both at the same time~
Thank you

December 13, 2017

Adrian Bryant

LOL - thats exactly what the plan on this page does. it eliminates all fat (including back fat) + bigger butt

December 13, 2017


Why should we do only one exercise for breast,abs..etc?
I read every where that we should do 3-4 different exercise for each muscle ??

December 13, 2017

Adrian Bryant

and thats why my plan is way more effective. Its not about doing MORE but doing quality exercises for better results.

You dont need to waste your time doing 3 movements that work the same muscle.

Its best to pick one and then switch up every 4-to-6 weeks

December 13, 2017


What if i want to work on my thighs inner and outer but i dont want bigger butt? What exercise should i do?

December 15, 2017

Adrian Bryant

you do these - go to the 3min mark of the video

December 15, 2017


What’s the best workout and diet to get slim and sexy?

December 07, 2017

Adrian Bryant

you're looking at it now -LOL

December 08, 2017


Any harm in doing cardio daily?

December 06, 2017

Adrian Bryant

nope but be smart and dont do a marathon daily

December 06, 2017


Thanks Adrian for the plan, starting this ASAP, would report progress. Thank you so much .

December 04, 2017


Hi Adrian,

I weigh 170 pounds, when weighed in morning.
My body is not tight at all, i have underarm fat hanging and my abdomen protrudes out.

I am 5'9 tall, weigh 170, age 24. I have a pear shape body.
I do not have weights as of now. I will be joining the gym by next year, but because holidays are coming up I will be traveling for now.

What can I do to tighten and sculpt for now.

November 18, 2017

Little T

I just came across this and I am going to do it. I have gained alot of weight since my last child and it was easier after the first two to loose it. I seem to be doing the opposite and I weighed myself this morning and it left me feeling off. Definately need a game plan. Thank you! Can't wait to share my results! wish me luck

November 14, 2017 en Espanol
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