Do These 5 Things To Get A Perfect Body

Susan Ha's transformation on the Perfect Body plan

  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

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 BodyBack 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 Ways to Look Perfect

More Womanly Tips Created by Adrian Bryant

Adrian Bryant

Leave a Comment

1-40 of 1340 Comments

Does having protein shakes make us bulky if we cant spare enough time for workout?
Can I have protein shake if I am not able to do any exercise?

July 07, 2019

Adrian Bryant

no. only excess calories will "bulk" you up.

you can have protein shakes without bulking UNLESS you eat too many overall calories

July 07, 2019


Hi Adrian first I want to say you are true inspiration. I appreciate everything you do for us!

I am 29 5’3 I fluctuate between 125-135. My body portion isn’t bad as I’m still toned from keeping active, but I feel my body fat percent is high (about 27% goal 20-22%) due to all the stubborn fat being mainly in my belly and back. I workout before and was under 120 but did not like because I loss little assets I had to begin with.(the struggle) Now my concern isn’t the scale so much. I just wish to get lower body fat percent. Get more curvy portions while growing and shaping my butt in the process (not lose everything as before) am I on the right plan? What would you recommend for stubborn upper back fat?

Thank you again ;)

July 06, 2019

Hi Adrian,

Im 5'3 190 pounds three csections and i am top heavy. How do i shrink my stomach, get a bigger butt and thighs and still maintain my weight. I do not want to loose too weight just look thick and define waistline.

May 14, 2019

Adrian Bryant

you're on the right page to make that happen

just take action and contact me if you need more assistance

May 14, 2019


Hi Adrian,
Ive only recently found you website and I’ve been doing your workouts for 2 weeks!

I’m not very heavy (116 pounds) but I have a very awkward body shape!
Any weight I gain goes straight to my tummy :( and it sticks out

Im so slim elsewhere, it’s just that tummy!
I have had 4 kids but to be honest, I’ve always had a tummy

This is the lightest I’ve been in my life and I REALLY just want a flat tummy

I’m 33 years old and I’m 5.7 ft

Would you advice that I just carry on doing your HIIT workouts? I always do the 90 seconds to abs one straight after a workout and sometimes the broom workout for muffin top

I really eat clean and stay at 1300 calorie mark every day (sometimes way less)

I’m trying your butt workouts tonight! And will continue to do them every day! I miss my behind :( it was perfect ! But now lots smaller due to weight loss

I really hope you can help
I’m so grateful I found this website and your workouts (by chance!) because I can feel they will work for me...
I’m desperate to get to 8 stones and I’m only 3 pounds away!

Thankyou from the UK

May 04, 2019

Adrian Bryant

realize that at your low weight you dont have much fat to lose so dont expect to lose 2+ pounds a week but as for your tummy..

You may need to simply firm yours up more than losing fat to get the look you want

May 04, 2019


Awesome - can you recommend any of your workouts to help firm up my tummy please
I did one of your killer workouts this morning (30 min HIIT) and yesterday morning and I honestly felt like I had worked every single muscle !

Thankyou for your reply!

May 05, 2019


I also wanted to ask :

Each time I have a treat MEAL, I automatically gain 5 pounds!
It takes me an entire week of clean eating and exercise to get it off!
My friends can binge for 3 days and only gain 2 pounds which is off by the second day
It’s so unfair
I feel like my body is so so unforgiving !!

Am I normal?
It’s so disheartening and sometimes I feel like giving up

May 05, 2019

Adrian Bryant

any of em or anyone else's will do that but for a killer ab firming workout,

do the 7min ab workout here or #4

May 05, 2019

Adrian Bryant

If you gain 5 pounds from ONE meal then its mostly water weight or... Your treat meal has a collosal amount of calories.

You probably just need to make sure you are drinking enough water to flush out excess water and or salt

May 05, 2019


Hi...I'm my shape is an inverted triangle. Which workouts would work best to lose weight but build up my lower body?

May 03, 2019

Adrian Bryant

as for weight loss that is ANY workout. you cant target an area for fat loss. you lose all over in different places at differnt times and women usually lose the last bits of belly and hip fat last

to build up lower body = do #2 on this page

May 03, 2019



I went over your site on tips how to build glutes, why is it saying that you only need to do 1-2 glute exercises when girls on Instagram are doing like 4-6 different ones and they have the perfect glutes? I’m confused at this point, I don’t see any workouts on here that lifts and round the side of your glutes. They said to do fire hydrants, sidekicks or use abductor machines at gym. Before starting my glute journey I want the quickest way possible to achieve goals I have a vacation in 3 months and would like to look good. So can u plz inform me on what’s best? Thx!

March 23, 2019

Adrian Bryant

#1. If you do the exercises correctly meaning you use the right weight & reps per set then you wouldn't dare go over 1-2 glute exercises

#2. When I trained women in the past about 90% wanted to stop afte 4-6 sets of hip thrust. so most didnt even make it to the 2nd Squat exercise b/c they literally worked their butts off with one exercise

#3. anytime someone is doing more than 2 exercises for 1 bodypart then they are obivously not putting in enough effort. they are going for quanity over quality

#4. all glutes exercises will help round out your butt BUT the most important thing for that round shape is loisng butt/hip fat to make the rounder butt (you probably already have) come out more

Before I can tell you what is best OVERALL i need to know your weight and height.

for example,

if you are overweight then I need to give you a fat loss + butt building plan

March 23, 2019


That makes sense but I’m 5”4 140 most fat is in upper body (boobs and stomach)

March 23, 2019

Adrian Bryant

the plan on this page is right for you (sorry, should have realized you were in the right spot)

March 24, 2019


I am 30 years old and weigh 215lbs. I am 5’4. I want to lose weight but also tone at the same time. My goal is to weigh 175 by June. I am hourglass shaped. What would be the best plan for me to follow?

March 23, 2019

Adrian Bryant

you picked the right one

March 23, 2019



I am about 170lbs. I want to tone and keep my curves. I don't mind being 160 or 165lbs. But I feel like I lose my curves. My goal is to tone by legs and a bigger plump butt. I also want m tummy to be flat and my waist to curve. My problem is I am not sure what to eat to achieve this. I also need a good protein powder. Any help will be greatly appreciated,

March 06, 2019

Adrian Bryant

as for curves you wont have to worry too much becasue ususally your hip fat is the last to go but whatever you may lose can be replaced by building curvy hips and butt with this workout

what t o eat? simply make sure 30% of your diet is protein and you can use a powder or regualr food to achieve that

March 07, 2019



I lost weight (clean diet/intermitten fasting). I am 5'9; age 25; 165 lbs.

I did not do exercise, just walk. My body has become very jiggly. I can see my skin hang from my butt, thighs, legs. I can literally squeeze my abdominal fat and under arm fat.

I am so worried, i think my weightloss is a disaster! Am I in a very bad position?

My body shape is hourglass.

February 03, 2019

Adrian Bryant

no. you simply have more fat to lose. you're doing good. stay on track and realize belly fat is last to go

February 04, 2019



How can i lose the fat?
Should I squat and lunge to tone legs?

February 05, 2019

Adrian Bryant

part 1 is all about fat loss

you can do lunges to firm up the area to make the legs apear slimmer but step or part 1 on this page is what will truly slim down your legs

February 06, 2019

M. Jones

I am curious about this so my goal is to achieve a slim thick body right now my body is kind of shaped like an inverted triangle I have broad shoulders and very busty and a lil pudgy belly. I have thighs at the lower part of my body no butt, not hips. So my question is if I try to grow my glutes which I’m suppose to eat at a surplus how do I stop the weight gaining at my upper body cause I’m already big up top? What plan and diet would best fit my goals? Thx

January 29, 2019

Adrian Bryant

the plan on this page fits your goals

you dont need a surplus for a bigger butt. the surplus will only help you gain fat. see this to understand how muscle is built

January 29, 2019

M. Jones

Ok, because I heard if you eat at a deficit that your muscles won’t grow.

January 30, 2019

Adrian Bryant

No, if you dont progress (more reps, sets and/or heavier weight) + not enough protein = no muscle growth

eating a lot of calories or over your maintaince = you will just gain fat

January 30, 2019

M. Jones

Ok one more question how do I know how much protein to consume daily? I’m 38 weigh 140 5”4

February 01, 2019

Adrian Bryant

take your bodyweight and multiply it by .7 = grams you need so about 100g of protein per day for you

February 01, 2019


Hi Adrian
How many calories do your 30 mini Ute workouts burn?

January 23, 2019



January 23, 2019

Adrian Bryant

at least 500

January 24, 2019


Hi Adrian,

Do you know whether the gentle jogging has any negative impact at low back?


November 16, 2018

Adrian Bryant

see these tips but if you are asking if jogging will hurt a lower back you injured then I suggest you talk to your therapist or...

If you are asking for precaution then In my opinion it shouldn't unless you jogging mainly on a hard surface

November 16, 2018


Hello Adrian,

I am 37 yrs and a mom of 2. I’m 5’4” tall and 148 lbs. I am also diabetic type I.
My target weight is 120 lbs. I want to lose 28 lbs ASAP (4-6 weeks). I tried the interval illiptical workout but couldn’t do it, would using the same method on treadmill achieve same results?
Generally, what is your suggestion to lose 28 lbs ASAP. (I’m considering intermettent fasting with whey protein and fat burner).


October 24, 2018


If I walk 3 miles 4days/week and eat less than 1500 calories/day, how much weight would I lose?

November 08, 2018

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