To Make Your Butt Bigger Every 2-to-4 Weeks…

workouts to get a bigger butt

Do Workout A, B, C or D & This Diet

Butt Workout A

Click on photos to see how to do exercise

Before you start butt workout A…

Butt Workout B

GROUP A

Click on photos to see how to do exercise

GROUP B

Click on photos to see how to do exercise

Before you start butt workout B…

Butt Workout C

In Weeks 1, 3 & 5…

To get a bigger butt each time you do hill sprints…

In Weeks 2, 4 & 6…

GROUP A

Click on photos to see how to do exercise

GROUP B

Click on photos to see how to do exercise

Before you start butt workout C…

Butt Workout D

Hip Thrust Workout

Butt Bridge Workout

Before you start butt workout D…

4-step diet plan for a bigger butt

4 step diet for a bigger butt

1. Eat 1200-to-2000 calories per day

You'll lose or maintain your weight while getting a bigger butt on a 1200-to-2000 calorie diet but…

2. Eat 100-to-250 grams of protein each day

To get all the protein you need to repair & rebuild your glutes (your butt muscles) into bigger and stronger ones after you've broken them down doing Workout A, B, C or D…

With 100-to-250 grams of protein per day…

3. Drink at least 1 liter of water per day

4. Keep a food journal

Use a food journal so you can adjust the amount of calories & protein you're eating if you're not satisfied with the results you're getting but Go over these frequently asked questions before making any adjustments.

Use any 1 of these free food journals…

Has this Plan actually worked for anyone?

My booty got bigger & more lifted

bigger booty

Yep, luv this guy followed his advice on hip thrusts over squats and my booty got bigger and more lifted. I started with 30 kg and worked myself up to 80 kg barbell with hip thrusts.

I do squats but they do not build a big booty like I have now as you can see the proof is in the pudding. What helped more than anything was heavy weighted barbell hip thrusts

Nataska Gordon

Victoria's progress after 6 weeks…

My Butt Looks Really Good Now…

Go to Tindra's Instagram to see more of the results she got with squats and this diet tool I gave her.

Thanks so much
Tindra Isabell

Adds 4 inches to her butt

Went from 33" hip to a 37.5" hip! All by utilizing the hipthurst. Thanks to Bret Contreras & Adrian Bryant for showing me! This is by far the most dramatic change for my Glutes, Hamstrings and overall thigh development.

Deirdre W.

More Butt & Less Belly

I have more muscles, more butt and less abdomen. I still eat as before & I only made a lot of squat and butt exercises.

Remember… I am 44 and Italian since 5 generations!!!

GRAZIEEEE
Claudia Berrettoni

"Dang ma, you got a phatty girl."

I targeted the Booty with Adrian's bootylicious workout. When i did the workouts alot, i saw faster results, even with using weights. Thanks, my jeans feel GREAT!

Thanks so much for inspiring me and for giving me my new booty lol.

I was in atlanta earlier this month to visit my bf and as i got off the subway guys were saying, "Dang ma, you got a phatty girl." lol. I knew the workout has worked. THANKS SO MUCH!!

Renita, South Carolina

Frequently Asked Questions

When can I expect my butt to get bigger?

Expect your butt to get bigger about every 2-to-4 weeks but after 2-to-4, 4-to-8 or maybe even 8-to-12 weeks…

You're going to notice it's going to take you longer than usual to continually increase your butt size (but you'll probably be more than satisfied with your new butt after 4-to-8 weeks) and the reason why it may take longer is because over time…

As your butt gets bigger and stronger it's going to get tougher & tougher to continually break down your already stronger butt muscles so that means…

  • It's going to take more workouts where you're getting stronger each workout by use heavier weights, more reps and/or more sets in order to break down your butt muscles and start the rebuilding process again &…
  • It also means you may have to give your already bigger & stronger butt much more time to rest to recover, rebuild & grow in between workouts meaning you may have to workout less than 1-to-2 days per week so once you start working out and eating right…

You'll quickly get a butt like Ciara
Ciara
, Fergie
Fergie
, Kate Hudson
Kate Hudson
or like this butt here
this butt here
& after 2-to-8 weeks…

If your goal is a much bigger butt like Kim Kardashian
Kim Kardashian
, CoCo
CoCo
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
, Beyonce
Beyonce
or like this butt here
this butt her
then expect it to take at least 4-to-12 weeks to get a butt that big.

Can I really get a butt like Kim Kardashian
Kim Kardashian
, CoCo
CoCo
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
, Beyonce
Beyonce
or like this butt here?
this butt her

Yes but you have to do workout A, B or C in order to do so because as your butt gets stronger your butt will get bigger &…

There is no limit to how big your butt can get as long as you keep a workout journal, track your progress and keep getting stronger with each workout or each set you do by trying to use heavier weights, more reps and/or sets.

Read this to get a better idea of how your butt muscles get bigger or just simply watch the short video below…

Can I read more success stories?

NowLoss.com gave her a Bigger & Sexier Butt!

Dear mr. bryant

I used to have a little flat butt, and now it's much bigger and rounder, after about six weeks of doing some of the butt-building exercises on this site. I even got a bigger butt than my boyfriend, who is african american and used to have a much bigger and nicer butt than me.

Great site, the only page I found that shows you how to get a hot body without charging anything, and without making you buy pills or lotions. This works!

UsedToBeFlatNowImNot | 06.04.09 - 1:45 pm

Another Sexy Butt developed by NowLoss.com

Hi Adian, I just want to leave a comment. I just really want to thank you for your time and effort you put into this website. I always wanted a bigger butt and thought having a flat butt was just in my genetics. Im not saying I have a ghetto booty, but it has gotten bigger through the workouts.

I was also always self conscience about my flat butt. Now I have a better self esteem. Thanks So Much!! The world need more selfless people like you!!

sylver | 04.16.09 - 3:44 pm

"I got the butt I wanted"

Hi Adrian.your site is amazing. I get the butt that i wanted by doing the Jlo work plan (which is now workout C)

Ifigeneia | 03.15.09 - 1:09 pm

My butt is a lot bigger!

I've been doing this exercise for a few months now and my butt is a lot bigger! Thank you! ^_^

GratuitousSacrifice a YouTube user

Why isn't my butt getting bigger?
  • Are you performing the exercises properly? Watch the included videos again to be sure.
  • Are you keeping a training log? If so, then are you getting stronger each workout by trying to increase the weight, reps and/or sets?
  • Are you using heavy enough weights?
  • Are you getting enough rest? Only workout 1-to-2 days per week for workouts A, B or C & 2-to-4 days per week for workout D
  • Are you doing TOO much cardio? Cut back or do no cardio at all to give your butt muscles more time to rest or switch to upper body cardio like the Arm Bike or battle rope workouts that don't involve your butt muscles as much.
  • Are you getting enough protein? Or are you eating too much or over 250 grams of protein?
  • Are you eating 1500-to-2000 calories (with 25-to-50% of that protein) instead of only 1200-to-1500 calories?
  • Have you tried using fast muscle building techniques? See fast muscle building tricks or tips 10-thru-13 here
  • Are you being patient? It takes 2-to-4 weeks to see results and at least 4-to-12 weeks to get a bigger butt like Kim Kardashian
    Kim Kardashian
    , CoCo
    CoCo
    , Vida Guerra
    Vida Guerra

    Beyonce
    or like this butt here
    this butt here
How big can my butt get without using weights with workout D?

You'll certainly get a slightly bigger, more rounder & sexier butt like Ciara
Ciara
, Fergie
Fergie
, Kate Hudson
Kate Hudson
or like this butt here
this butt here
which you may be happy with but if you want a much bigger butt like Kim Kardashian
Kim Kardashian
, CoCo
CoCo
, J-Lo
Jennifer Lopez
, Vida Guerra
Vida Guerra
, Andressa Soares
Andressa Soares
, Beyonce
Beyonce
or like this butt here
this butt here
then…

You might be able to get a much bigger butt like that with Workout D but that's probably only going to happen if you're able to sprint up steep hills so eventually…

You may need to use workouts A, B or C where you can use weights to get a to get a much bigger butt.

What if I don't have weights?

Do Workout D or be creative enough to make your own weights or resistance and here's some ideas…

  • You can wear a weight vest or book bag filled with stuff for added resistance on squats, lunges and hill sprints.
  • You can place heavy objects, another person, baby or child on your lap while doing hip thrust or butt bridges.
How much weight should I use / start with?

Use a weight that's heavy enough to only allow YOU to do 5-to-12 reps in almost perfect form each set so…

  • If you ever end up doing more than 12-to-15 reps on a set then that don't even count that as a set because the weight you used was TOO Light to give you any results &…
  • You'll know if the weight is TOO HEAVY if you can't do at least 5 reps or if you're using bad form on almost all the reps (see tips 10 & 11 here) so…

Don't automatically use 5, 10 or 15 pounds because generally you'll easily be able to do way more than 12-to-15 reps per set with that amount of weight but if 5, 10 or 15 pounds keeps you in the 5-to-12 reps range then start with that but be honest…

Don't cheat yourself and just stop at 12 reps knowing you can more because it's important you NOT count the sets where you go over 12-to-15 reps so you can find the perfect weight for making your butt bigger.

Why can't I workout more than 1-to-2 days per week?

Because you need to rest your butt muscles in order to give the protein you eat daily the time it needs to repair & rebuild your butt muscles into bigger and stronger ones &…

If you workout more than 1-to-2 days per week then you will not be giving your butt enough time to rest, recover and grow so basically… Working out more leads to slower or NO results at all!

Can't I just do more than 12 reps instead of increasing the weight?

No because generally the almost perfect rep range for butt (muscle) growth is the 5-to-12 range &…

Doing over 12-to-15 reps does very little to cause muscle growth because the resistance or weight is too light to do any muscle damage so…

Once you've reached a point where you are doing 12 reps on most of your sets then it's definitely time to start using heavier weights & less than 12 reps.

Are there any fast butt building tricks I can try?

Use any ONE of these fast muscle building techniques here to allow you to use heavier weights and/or do more than 12 reps - for example…

You should only try these techniques after you've been doing any one of these butt workouts for at least 2-to-4 weeks or if you've hit a butt building plateau.

I'm not 'Feeling it' in my butt when I workout?
  • Make sure you're doing the exercise correctly.
  • Make sure you are pushing thru your heels.
  • Make sure to squeeze your butt at the end of each rep for hip thrust or butt bridges.
  • Make sure you're using heavy enough weights?
  • Make sure you're going down DEEP when doing squats or lunges.
  • Please note that for squats and lunges your thighs, butt & hamstrings will all get worked out.
  • Do these stretches (especially the hip flexor stretch) before & during your workouts to increase your range of motion.
  • Try pre-exhausting your butt muscles with high rep low weight exercises like donkey kicks or Workout D before you workout.
How come I'm not sore?

Having soreness is a pretty good indication you had a good workout but having no soreness is also a good indicator of how strong you are so…

Your first 1-to-3 workouts you may always have that soreness days after you workout but as you your butt gets bigger & stronger you won't get as sore or not sore at all so don't panic if you're not sore after every workout but usually…

  • You should feel some soreness within your first 4 workouts and if not…
  • Then maybe you need to make your workouts more intense by using the right amount of weight, doing more reps (no more than 12) and/or sets (up to 10) & if you were getting sore but not anymore…
  • Then don't worry about it if you're still getting results but if not… Check your workout journal, use more weight, reps and/or sets or look at the other FAQs
How do I shape or round out my butt?

The workout and diet on this page will already do that for you but if you're not seeing your butt shape out nicely as it gets bigger…

Then that simply means you need to lose that body fat hiding your shapely curves by eating closer to 1200 calories per day and/or being more active with or without these 8 fat loss rules

Can I do cardio or other workouts while on this plan

Yes but it's recommend that you do intervals or use these 8 rules instead so you can lose more fat faster as your butt is getting bigger but don't overdo because Remember…

Your butt needs time to rest, recover and grow in between workouts and everybody is different so…

You may be able to do only 2 cardio or interval workouts a week while still getting the bigger butt results you want &…

Your friend may be able to do cardio or interval workouts everyday and still get the results they want so…

It's best to start off gradually increasing the amount of cardio or intervals you do over time to see how much you can do without interfering with your goal of getting a bigger butt.

Please Note: Doing workouts for other parts of your body (arms, back, chest, belly, etc.) will not prevent you from getting a bigger butt and if possible…

Do more upper body cardio like the Arm Bike, sledgehammer or battle rope workouts to allow your butt muscles to rest, recover and grow more.

Can I do a different diet?

Probably not and why would you? The 1200-to-2000 calories and 25-to-50% protein is perfect for fat loss and maximizing your butt gains but…

  • If you're skinny and wanted to eat more than 2000 calories to gain weight then that's okay but…
  • If you're going on an extremely low calorie diet of less than 1200 calories then you may not be eating enough get a bigger butt &…
  • You're better off just focusing on weight loss if eating under 1200 calories.
What foods make your butt bigger?
  • There are no magical foods or shakes that will just make your butt bigger &…
  • You just need to make sure you're getting enough protein in your diet to build a bigger butt so…

The best foods for a bigger butt will come from a combination of these sources…

Will an ultra-high protein diet work faster?

No, it may actually slow you down if you go over the recommend 100-to-250 grams or make protein more than 50% of your diet because…

  • Any excess protein you eat gets used for energy instead of muscle building because you're not eating enough carbs & without enough carbs…
  • You may not have the energy to have a real intense butt building workout &…

That doesn't mean you can't use your food journal and experiment with different ratios of protein, carbs and fats to see what works best for you but…

You're more likely to have the best results when protein is no more than 50% of your diet.

Does maca work?
Not for getting a bigger butt or much of anything else according to WebMD here

The only thing you can take or eat is to include more protein in your diet AFTER you've broken down your glutes or butt muscles by working out so they'll have the building blocks they need to get bigger and stronger.

I have 1 butt cheek bigger than the other?
  • #1: Everybody has one side (right or left) that is a little bit bigger than the other side &…
  • #2: The little bit of difference in size is probably only noticeable by you but…

If you're really concerned about this…

  • Do uni-lateral or 1 legged exercises such as lunges, single leg deadlifts or the 1 legged versions of Hip Thrust & Butt Bridges &…
  • Begin your workout with the smaller butt cheek first and do the exact same number of reps for the other side or better yet…
  • You can do less or no sets for the side that's bigger to allow your smaller weaker butt cheek to catch up.
After I get a bigger butt how do I maintain it?
It varies but usually a workout ONCE every 2-to-8 weeks will keep your butt where it is but usually…

The bigger your butt is (meaning it's very strong) = the longer you can go without working out before losing any size.



Back to Top

1-100 of 520 Comments
Sara

I will start with workout B. But I wonder why you recommend doing ONLY TWO exercises? All tips, articles, bloggers and even trainers mentions 4-5 different exercises for the butt each workout (squats, lunges, deadlift etc). Wouldnt I get better effect by varying the exercises? I mean if they touch on various points of the butt? I'm just confused. Thank you!

January 17, 2015

Adrian Bryant

there is no need to do 5 exercises for the SAME bodypart and actually... you can get away with just ONE! Imagine how bigger your butt will be after doing 135 pounds on the hip thrust for 8 reps or bow 225-315 on the hip thrust for 8 reps?

do you really think you need to do 6 more BUTT exercises after that?

it's not about QUANITY but QUALITY workouts

January 17, 2015

Indra

Will you consider 20 pounds light weight?

January 17, 2015

Adrian Bryant

how many reps can you do with that?

January 17, 2015

Name*

Hi Adrian, I replied to your reply before but you didn't answer so I'm reposting our interactions thus far below so you can know what we discussed previously. Thanks!:

Hi Adrian!

My goal, basically, is to have a similar body to this girl >>> slamxhype.com . My body shape is already quite similar but I want it to be tighter and have more dramatic curves like her. My question is,

1. I wanna get that small waist and big butt/thighs like her. So how much cardio (to lose fat off my stomach, and I wanna slim down my face a little) should I be doing in conjunction with the butt exercises in order to achieve her look?

2. Which of the workouts A,B,C or D should I be doing in order to achieve this? (I don't want my thighs to be huge, perhaps hers are like maximum size I would go, hers aren't as intense as others I have seen. So should I just do the one for butt, or butt an thighs?

3. What kind of diet should I have to achieve this?

Sorry for all the questions, just really need some help. Thank you so much!

December 09, 2014

Adrian Bryant

2. workout A

1. what is your current weight and height. you may just need to get bigger butt and hips to cast the illusion of smaller waist if your weight is already low

3. the diet on this page will help with that

December 09, 2014

Yasmin

Not sure of my weight accurately but my height is about 5'6.5. I don't have an incredible amount of body fat, just have some to lose to carve out a smaller waist. It's already quite small at 27 inches (around my butt 40.5) but there's a ways to go still considering the fat that's still around my waist. Like I said my body pretty similar already to the girl in the picture but her's is alot tighter, nicer and defined. Getting larger hips would be great as another thing is, I've got quite a prominent butt but no hips!

Niykee (the girl in the pictures i showed you) does and it would really help with my goals if I could get some. How can I do that? I've seen a few workouts from other fitness sites but they only work some sections/muscles of the hip and so the after results look a bit weird. Can you give me some exercises/tips on how to get larger and wider hips that look normal? once again taking the girl I showed you as and example haha. I reeeeaaally want wider hips and to go up like 3 inches in the butt but I don't want bigger thighs. Can i get wider hips without bigger thighs? What do I need to do (and so it looks normal not only works out a few sections of the hips cuz then you end up with these weird random muscly lumps that I've seen some people have when they use exercise to try and get wider hips)

Thank you so much!

January 14, 2015

Adrian Bryant

have you been following workout A since DEC.

January 15, 2015

Yasmin

No, I started in the new year

January 15, 2015

Adrian Bryant

great, so are you progressing with your sets, weight and/or reps?

January 16, 2015

Yasmin

Yeah, I'm using 15kg and have increased my sets to 6 with 10 reps each. Doing hip thrusts by the way. Looking forward to seeing growth!

But back to my question before about hips? Will this give me wider hips or do I have to do other exercises? And if this doesn't give me hips, can I only get bigger hips by doing exercises that give thicker thighs (that I don't really want, cuz like I said I want to have a similar body to the girl in the pic I showed you)?

January 18, 2015

Yasmin

*30kg sorry, started with 15kg

January 18, 2015

Adrian Bryant

yes it will help with hips as well but you can pre-exhaust your hips with that exercise for a better hip workout

January 18, 2015

Yasmin

Awesome! So those exercises should be enough to build muscle on my hips and make them wider?

January 20, 2015

Adrian Bryant

yep

January 21, 2015

jessica miles

Hi adryan I really want to gain muscle and get a bigger butt but I also want to slim down my waistline. I was thinking about doing cardio about 5 times a week for about 30-45 mins . Like running on the tredmill, aerobic classes such as step, zumba , cycling ect. Will this slow down or not let me gain muscle?

January 14, 2015

Adrian Bryant

the answer depends on your fitness level but read the answer in the FAQ section to better help you

January 14, 2015

Tiani

Hi Adrian, can I perform the butt bridge using really firm resistance bands some how? If so do you have a video showing how this is done?

January 13, 2015

Adrian Bryant

dont have a video of that yet

January 13, 2015

Tiani

Ok, but is it possible to perform butt bridges with a resistance band or...?

January 14, 2015

Adrian Bryant

oh yes. just as long as it is enough resistance to give you the results you want

January 14, 2015

Tiani

Ahh ok Thank you so much Adrian. Now to figure out how to pull it off lol

January 14, 2015

Annie

Hi Adrian

I've been doing Workout A for 3 Weeks now but my butt didn't grow at all and I don't feel sore the day after working out. While doing glute Bridge my glutes really hurt but not the day after. I'm also very skinny, should I maybe take weight gainer to grow my butt or do you think my butt isn't growing because I don't work out hard enough?

Right now I'm using a 30pound kettlebell for glute bridging and do 5 sets of 12 reps.

January 13, 2015

sayiya

hi, i m a big fan of yours!!!!

question 1:
i only have 1 dumbell of 15lbs, 2 of 8lb, 2 of 4lbs and 1 medicine ball of 6lb...

right now i m using both 8lbs dumbells for butt bridge for 16lb total..

i want to know, if i use 16 lb for butt bridge every workout.. should i still do 3 times a week or should i do it more often because i wont increase weight?

i cant go any higher weight because i cant afford to buy anymore...
btw do you recommend piling dumbell over eachother? i use those colourful rubber dumbells.

question 2:
can i do hip training before i do butt bridges?, i m doing side lunges and hip abductions

January 09, 2015

Adrian Bryant

do workout D on this page to answer your first questions and YES to 2nd question

January 10, 2015

sayiya

ok i will do workout D with 16lbs,
so 2-4 sets of 12 reps two times a day? and 3 times a week?

January 11, 2015

Cheresse

Also!! Is Cardio really neccessary? I havent done any type of cardio yet because I've adjusted my diet.

January 08, 2015

Adrian Bryant

no but it is highly recommend to lose the fat and keep it off

January 08, 2015

Cheresse

Hey Adrian
I am 5'4 at 134 lbs currently. I previously weighed about 155 in the past and after losing weight my legs and thighs are MUCH smaller than they were and I now look skinnier as a result. In contrast to my upper body which is still not as lean as I want including my stomach which is fat. I am following your advice on eating 1200-1800 calories a day with about 100-150 g of protein and I am doing kind of like a combination of Workout B with workout D. I say combination because I dont have access to a gym right now so I use about 57 lbs worth of dumbbells putting them in a bookbag and hip thrusting with it but holding the position at the top for 5 seconds. I just started this week so I started out doing 4 sets of 5. I also do the squats to help with my thighs but I couldnt squat the whole 57 lbs with the bookbag so I started with about 30lbs and I completed 4 sets of 5. My question is this, Im not really focused on my stomach as I am on building my thighs and glutes BUT will my stomach still go down because Im eating right? So far this week Ive only missed the 1200 calorie mark one time which was Tues where I only consumed just over 1000 calories with about 75 g of protein. Is this ok? Am I on the right track? Sorry for the long inquiry I just wanted to make sure I was thorough. Thanks in advance.

January 08, 2015

Adrian Bryant

you're on the right track but as far as you eating the right amount of protein and calories you'll need to adjust those according to the reuslts you get

January 08, 2015

Jamilah

Hello Adrian

I'm beginning the big butt program and I'm wondering while I'm building muscle in my butt and loosing the fat, will my butt feel hard to the touch?

January 05, 2015

Adrian Bryant

the less bodyfat you have = the more firm your butt will get

January 06, 2015

Danita

Hello,
I'm 5'3, 130 lbs, and 18 years old and honestly.. ive got thick strong thighs but not that big of a butt.
Im looking to loose tummy fat but everytime I try keeping up with a diet and working out, I end up loosing weight in my breasts and butt area. Will this work for me to try to keep my curves and loose the tummy?

January 04, 2015

Tasha

Adrian, I am going to do Butt Workout B to build a bigger butt. I plan to workout 2 times per week. You stated I need to allow myself at least 2 days between butt workouts for rest. On my 2 days in between can I do HIIT, spin class or walk on treadmill ( I wondering if those activties will be too strenuous)? I love you your website. Thank you

January 02, 2015

Adrian Bryant

yes and no. it depends on your fitness level so to be safe start off with 1 HIIT workout and add more and more as you evalute wheter or not it will hinder your progress

January 03, 2015

Sally

I am just starting your program. I wouldn't mind a bigger butt but my main objective is to lift the lower part of my back side and firm up my ham strings. Will I still be able to accomplish this? I'm in no real rush but when should I start noticing results? Thank you :)

December 29, 2014

Adrian Bryant

yes, with this program you will and expect progress every 2-to-4 weeks

December 30, 2014

BJ

I'm 45 and weigh 193lbs. Most of my weight comes from body fat (abs, back, inner thighs, legs). I'm a size 12. I'm a beginner and can't do squats. My goal is to lose fat, tone my body and lift, tone and increase my butt size. Do u have an exercise n nutrition programs that can help me with these goals?

December 27, 2014

Adrian Bryant

do 1,2 & 5 here

December 27, 2014

Lo

Hi, I've been doing the "get the perfect body in 90 days" using workout B. So I've been doing about 30 min of cardio 3x a week but I don't want to lose weight. I would like to lose 1 inch off my waist and I have a little muffin top I want to get rid of but I lose weight easily and don't want to go overboard and get too thin (hence lose the butt I'm working on). Do I drop/decrease the cardio and let diet/ab exercises tone my midsection or adjust my diet somehow? Thanks

December 23, 2014

Adrian Bryant

your diet can help with a smaller waist but doing diet and cardio will also help. If you've been doing cardio for a while now then more than likely the 3x a week should not hurt your butt building results.

typically beginners will have a hard time building a butt while doing cardio simply becasue their lower bodies aren't strong enough to handle all that stress and recover

December 23, 2014

chelsea

Hi Adrian, I've just found your website and I'm overwhelmed by information. I'm 5'5 pear shaped and 140 lbs. I like the natural curves of my body and the structure as I have a curved in waist and ample hips...my problem is I've never exercised in my life and after years of eating crap I've accumulated a lot of cellulite on my lower body which makes me feel so self conscious. I look great clothed but in shorts etc I'm so loose and full of cellulite....please tell me there's hope for me? Unfortunately I can't go to a gym right now...please assist me...your help would be the best Christmas present ever!

December 18, 2014

Adrian Bryant

cellulite is simply a body fat issue which can be remedied with diet and exercise and since you do not have a gym then use this workout and this diet

December 19, 2014

Brianna

Hey Adrian. I am usually a size 2 in jeans, weight is around 120 and I'm between 5'6 and 5'7.

How many pounds should I start off working out with and which work out plan would suit me best?

December 18, 2014

Name*

Hi Adrian,
I am interested in starting your exercise plan, but I am concerned because I am very tiny, like a size 0 jean in some stores. So obviously I don't have a butt, but I also don't have hips and thighs. So my concern is that because I don't have the natural body shape already, will I just become extremely muscular? because I definitely don't want that, I just want some curves.
thank you!

December 09, 2014

Adrian Bryant

yes, this plan will give you the curves you want without looking like a bodybuilder

December 10, 2014

Yasmin

Hi Adrian!

My goal, basically, is to have a similar body to this girl >>> slamxhype.com . My body shape is already quite similar but I want it to be tighter and have more dramatic curves like her. My question is,

1. I wanna get that small waist and big butt/thighs like her. So how much cardio (to lose fat off my stomach, and I wanna slim down my face a little) should I be doing in conjunction with the butt exercises in order to achieve her look?

2. Which of the workouts A,B,C or D should I be doing in order to achieve this? (I don't want my thighs to be huge, perhaps hers are like maximum size I would go, hers aren't as intense as others I have seen. So should I just do the one for butt, or butt an thighs?

3. What kind of diet should I have to achieve this?

Sorry for all the questions, just really need some help. Thank you so much!

December 09, 2014

Adrian Bryant

2. workout A

1. what is your current weight and height. you may just need to get bigger butt and hips to cast the illusion of smaller waist if your weight is already low

3. the diet on this page will help with that

December 09, 2014

Yasmin

Not sure of my weight accurately but my height is about 5'6.5. I don't have an incredible an=mount of body fat, just have some to lose to carve out a smaller waist. It's already quite small at 27 inches but there's a ways to go still considering the fat that's still around it. Like I said my body pretty similar already to the girl in the picture but her's is alot tighter, nicer and defined. Getting larger hips would be great as another thing is, I've got quite a prominent butt but no hips!

Niykee (the girl in the pictures i showed you) does and it would really help with my goals if I could get some. How can I do that? I've seen a few workouts from other fitness sites but they only work some sections/muscles of the hip and so the after results look a bit weird. Can you give me some exercises/tips on how to get larger and wider hips that look normal? once again taking the girl I showed you as and example haha

Thank you so much!

January 06, 2015

Jennifer

Not sure I have a goal for cardio. I'm really confused. I actually started the butt workout routine early this year, but my results weren't great cause I was trying to lose a lot of weight. Now I see improvements, but I seem to be getting bigger.

December 08, 2014

Adrian Bryant

if you're not trying to lose anymore weight then I wouldn't stress much over the cardio and just gradullay add (or take away) depending on the results you get.

I cant just say it's okay to do cardio or not because some people (esp. those with a higher fitness level) can do cardio and butt building and still get results while others will need to graduallt add in cardio

December 09, 2014

Jennifer

I get confused on how to go about my cardio cause I'm not trying to lose any more weight and I fear that running on other days(not like exercise D) might affect my butt muscles. Please tell me if my assumptions are wrong? Can I still do my cardio and build a big bum.

December 08, 2014

Adrian Bryant

the answer depends on how fit you are but if you're not trying to lose weight then what is your goal for doing cardio?

December 08, 2014

Jen

Hey guys this sounds like a great plan. I was doing the Brazilian butt lift which requires me to workout 6 days a week anywhere from 40min to 1 1/2 hrs depending on video combo for the day/week I'm on. Which just doesn't always fit into my life. So instead I started circuit/interval training with my boyfriend for 20 mins 2-3times a week each interval consists of 1min of jkd shadowboxing, 5-7 pull ups(each workout we change closed grip, bicep, wide grip) then 1min of jkd again, then a set of bicep curls, etc depending whether I'm focusing on biceps or triceps that day, then we do 1 min of burpees. We do about 6 intervals and then we do 4 intervals switching out of extreme jkd shadowboxing, 10hands, 10feet, 10combo, 50 blast punches, take down, then 70 on top punches followed by 10 elbows to the face. On days in between I was doing either one of my videos from Brazil butt lift or a combo of various glute exercises 3-4 times a week. I've seen some improvement in myvbutt but not like I want yet. I'm thinking about putting your plan into play. Is it ok to do with the circuit training? Also should I do it on the same days as the circuit workout or opposite days? Also a little about me. I'm 5'4, 109lbs 30C, 24" waist 36.5" hips, my hips are naturally wide but I'm trying to get firm lifted butt to match my wide hips. I'm also trying to gain a few lbs. I have a very fast metobolism that makes it difficult for me. I take cb-1 and I was taking gnc raw rebuilt mass but don't care so much for it, switching to "serious mass" today.
Thanks for your help!

December 05, 2014

RAINDROP

I HAVE A FLAT BUTT. I WEIGH 188 AND IM 5'9 I WANT TO WEIGH 165. BY ME DOING THE 90 DAY PLAN WILL MY BUTT GET ROUND AND BIG LIKE COCO

December 03, 2014

Adrian Bryant

you mean the perfeect body plan at nowloss.com ? if so then yes

December 04, 2014

Jennifer

Hello Adrian Bryant, I just started the butt building workout last week and I'm already impressed with my results, thank you so so so much.
After going on this workout routine for 8weeks how long should I wait before my next butt workout?
Also I really want wider hips, any exercises for that?
I await your response.Thanks again.

December 02, 2014

Adrian Bryant

you may want to take 1-to-2 weeks off after every 4-to-8 weeks of training

December 02, 2014

Jennifer

Thanks a lot. So... Any workouts for wider hips?😁

December 04, 2014

Adrian Bryant

oh sorry, for wider hips the deep squats like this work and before doing those you can pre-exhaust your hips with an exercise like this or with an abductor machine

December 04, 2014

Name*

Hi Adrian can I still get a butt like jlo doing squats, the leg press, and other leg/butt machines at the gym? I also use the stairmaster. Or should I JUST do squats?
thanks.

November 26, 2014

Adrian Bryant

ALL of those help (maybe not stairmaster) but all you need to do is squats

November 27, 2014

Name*

But will the starimaster interfere or is it okay to do? Because I like to do 20 minutes of it 3 times a week.

November 28, 2014

Adrian Bryant

Dependson your fitness level but I dont think 20min will hurt. it's best to start off with 1-2x of stairmaster and add more or less depending on how your butt workouts are going

November 29, 2014

Name*

Ok because I've been doing it for a few months and I notice my legs getting more muscly but my butt isn't getting bigger just getting a better shape to it. I do squats and the leg press monday wednesday and friday do you think that is too much? When I was doing two days a week I noticed it wasn't working so I wanted to try three.

November 29, 2014

Adrian Bryant

no more than 2x per week. are you using weights that keep you in the 6-12 rep range?

November 29, 2014

Name*

I am but I can barely make it past 12 reps with 20 pound weights I don't know why it's taking me so long to add weight to squats. With the other exercises I can add weight faster but with squats I went from 10 to 15 and now I'm gonna stay with 20 pounds until I can go up to 20 reps.

Also I'm confused because the trainer at the gym told me 3x a week is better to get muscle so now I don't know which one to do lol. Should I switch to Tuesday and Thursday?

November 30, 2014

Adrian Bryant

3x a week at first may be good but as you get stronger your muscles may need more time to rest, recover and grow (depending on the amount of sets, weights and reps you do in each workout?) and as for squatsare you doing them like this? plus...

read this at least 2x to understand how your butt muscles grow

November 30, 2014

Name*

Yeah I am going really low with the squats. Right now I decided to stop the stair master until my muscles grow more and also I'm doing squats, leg press, deadlifts, lunges, and the hip abductor once a week more intensely. And then 2 days in the week I just do lunges or squats at home with weights for like 4 sets each. Never two days in a row though. Do you think this is a good plan for the first four weeks lets say and then I can change it to twice a week? Or is it a waste of time and should I do something else?
Thanks a lot!

December 21, 2014

Adrian Bryant

for a bigger butt a workout of deep squats and hip thrust will be all you need twice a week

December 22, 2014

Kia

Hi Adrian,

I started working out again( fell off during the winter) around April 2014 starting off by doing cardio and weight training (gym machines and alot of cardio where I was trying to burn about 500 calories each workout) and also eating clean and lost about 5 lbs. I recently started using a trainer for about 2 1/2 weeks now.. going 3 times a week where he has us using our body weight and also using dumbells/free weights and things to build muscle and tone up. He doesn't really believe in using gym machines to much. What I have noticed is I am losing weight very fast I lost another 6 lbs that I didn't want to lose in the short time with the trainer. This is weight I didn't want to lose as to my main goal was to tone up, and get a flatter belly and lift my booty..but now I am losing my butt and my legs are to me getting skinny. Its to the the point my pants and starting to sag off my butt. Now I am being told I will continue to lose and then it will start toning up. I don't want to keep losing weight and look to skinny. Should I stop the clean eating or maybe workout 1 day a week? I need to gain some weight back, but I don't want the weight to go to my belly..I want that to remain flat. What do you suggest? I'm 5 1' and weight now 130.4 lbs. My measurements are 31-30-40 (waist might be 29 now) ...I have been working out harder because I am trying to get my waist smaller to like 27 or 28. Please help me any suggestions will be greatly appreciated.

November 25, 2014

Adrian Bryant

see this first but the main thing you need to do is to add weights for your butt workouts to help bring up or fill out your butt

November 26, 2014

Kia

Adrian,

Where is the correct place to measure your waist. I thought directly across the belly button, but I was told I'm incorrect and that my waist is actually a 28 if I measure an inches above my belly button and it's 30 if I measure directly across my belly button. Now of course I would be estate if my waist is really a 28 ...but again want to make sure I'm measuring the correct place. I keep getting different answers when researching online. I want to make sure my measurements are really 31-28-40 or 31-30-40. Maybe you can have a video put on your website of how to take correct measurements for women.

November 29, 2014

Adrian Bryant

don't know myself but it seems like you like what you see when you look at yourself in the mirror so why worry about it?

November 29, 2014

Kia

I guess I want to know because if where I'm measuring and getting the 30 inch reading for my waist I'm not killing myself by working out trying to get unrealistic results.

November 29, 2014

Adrian Bryant

when it comes to goals there is no such thing as unrealistic

November 29, 2014

Stacey

Hi. Should I be gaining weight from workout B?( about 3-4pounds)
I have been doing it about 6 weeks and am up to 7sets 7reps at 225 hip thrusts. I'm sorry for this stupid question, I know scales don't mean too much but I have an unhealthy attachment to it!

November 24, 2014

Adrian Bryant

very possible but see this to really tell if its mostly muscle or booty gain

November 24, 2014

Name*

Can I get a bigger but from just doing the bulgarian squats with weights?

November 20, 2014

Adrian Bryant

yes you can

November 20, 2014

Sonya

Hi Adrian, I've been doing Workout A: Hip Thrust however I am feeling the burn more in my quads than in my butt. I feel my legs getting weaker as I'm doing the workout and I feel as though my butt is not getting as much burn as my legs. What do you recommend to feel the burn more in my butt?

November 12, 2014

Adrian Bryant

check your form. are you pushing thru your heels etc.

also pausing for 2+ seconds between reps helps and also how much weight and reps are you doing per set

November 14, 2014

Andrea

Hi Adrian, which workout is the best to tone up the butt fast and get it bigger? It's a lot of fat and cellulite and you can tell its not toned.
Also best workout to get toned legs fast?

November 10, 2014

Adrian Bryant

A-thru-c are all good. just pick the one that best suits you but use B or C for butt and overall legs

November 10, 2014

Michelle

Hi Adrian,

Just came across your site today, I want to give it a go. I am a mother of two, not hugely big 53.5Kg but I had let my self go, my butt looks flat and my belly too perky for my taste. I really want to give this a go. where can I send you clothed pictures before and after type.
Cheers,

November 03, 2014

Adrian Bryant

nowlossATgmailDOTcom

November 04, 2014

Olivia

Hi Adrian! If it takes 2-4 weeks to start seeing results with work out a, b and c. How long will it take to see results with work out D.? I have no access to a good gym presently, what else can I do to help perk my butt(sorry I cant sprint either). Thanks!

November 01, 2014

Adrian Bryant

to perk up your butt then workout D will get you there in 2-to-4 weeks or less

November 01, 2014

Abbie Cooper

Hi, I've recen started doing insanity, And I do workout A right after. Is that too much? & do I only need to do workout A twice a week? Or can I do it more than that?

-thank you

November 01, 2014

Adrian Bryant

twice a week is plenty and I would do insanity after the butt workouts

November 01, 2014

tam

Hey!! Any way to do workout A without a barbell? I dont have access. Also i really feel frog squats. How do u feel about them?

thx!

October 31, 2014

Adrian Bryant

yes, you can use dumbbells instead

October 31, 2014

Kennedy

Whats up Adrian,

Are these workouts good for guys or do they only work for women?

October 29, 2014

Adrian Bryant

they work for guys also

October 31, 2014

Dee Rogers

I've been using the treadmill on a high incline and I've noticed that my right butt cheek isn't as defined as the left. How can I even them out?

October 21, 2014

Adrian Bryant

do single legged butt exercises to even out each side

October 22, 2014

cendy

Is it okay if i do this workout twice a week to get a bigger thighs a butt and still do running on my other days of the week will it affect me not getting my butt i want ??

October 21, 2014

Adrian Bryant

you can but whether or not the extra running will affect your butt growth depends on your level of fitness so I would gradually add in the extra running to see how it affects your butt growth or not

October 22, 2014

Roxy

Hi Adrian I was wondering if workout C if you can start out jogging up the hill instead of running? Because I'm not much of a runner and when I started to run up the hill I got so tired I could only do about 5. But with jogging will you get any results?

October 13, 2014

Adrian Bryant

its actually a sprint and you have to go all out to fully use your leg/butt muscles

October 14, 2014


NowLoss.com en Espanol
About | Contact | Privacy Policy | Disclaimer | Sitemap
Write for NowLoss.com / Become a contributor
© 1996-2013 NowLoss.com