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

1-60 of 1326 Comments


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

Adrian Bryant

up to 2 pounds a week

November 08, 2018


Hey adriyan.i m 27 yr old girl whose weight is 72 kg.currently i m under predforte which has made me gain lots of weight.pls help me to come out of depression nd loose weight fast.

October 19, 2018

Adrian Bryant

go here to lose it fast and stay in touch if you need more help

October 19, 2018


Hi i m happy that i found your website i followed the deitplans and jumping jacks and i lost my post baby fat. Thanks
Now my problem is that due to breastfeeding my breast size increased, it redeced a bit with my weight loss i am happy with the rest of my body but not breast. I want to "decrease" my breast size not only firming it up.
Please advice some appropriate exercise.

July 17, 2018

Adrian Bryant

see this also but,

are you currently in the process of losing weight or are you happy with your current weight?

July 17, 2018


I m happy with my body and want to maintane it
My height is 5 feet 1 inch and my weight is 51kg
Now i just want to decrease my breast size C to B.

July 18, 2018

Adrian Bryant

if that's the case then you have no morer weight to lose. you may need surgery to remove the dense breat tissue

July 18, 2018



I am trying to lose weight and build muscle for my butt.

I first did the butt bridge, but now im doing weighted hip thrust and i deadlift a little.

On the day i work my glutes i start with warming up by doing donkey kick backs.

I notice i am not able to squeeze my glutes as much because i feel most work happening in legs during the deadlift and hip thrust.

Also, i find the hip thrust more challenging then the butt bridge. I am only able to do the hip thrust with 60 lbs 3 sets of 12.

I dont feel my butt getting sore, i feel a little soreness in my legs.

What should i do, i really want my butt to grow.

Thank you!

July 13, 2018

Adrian Bryant

it seems like you're on the right track. is the 60 pounds seriosuly limiting you to only12 reps? what is your weight and height?

no need for donkey kicks

July 13, 2018


My weight is 165 and my height is 5'9.

When i do the weights, i have problems squeezing the glutes. No matter how much i try ro squeeze, i feel restricted by my calves, quads, hams.

Thank you!!

July 13, 2018

Adrian Bryant

are you pushing thru your heels?

July 13, 2018


Yes, always

July 14, 2018


Hi! I was very pleased to discover this was a legitimate website, and not some scam!
I do have a question though, I am 5'2" and I weigh 170. My body has generally always had a "slim thick" look to it, but after gaining weight in college, I've began to look more chubby than anything, especially in my face. I'm not so much worried about how much I weigh, more so about losing the fat in my face, on my arms, and on my tummy. I'm very scared that I'm going to lose my butt when I start working out because it is mostly fat, it's always been my best attribute since I don't have much breast. What do you suggest?

July 03, 2018

Adrian Bryant

If you do lose your butt you're only losing the fat around your butt. read this but to answer your question,

do this to lose weight and keep your butt

July 04, 2018



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

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