How to lose belly fat but gain booty (nothing butt TRUTH)

How to lose belly fat but gain booty? First of all, I don’t have a booty. You can say that I am flat bootied. My mother used to say that all my butt went to my chest. I swear I don’t know what that means.

I was never bootiful, but I don’t mind having a flat booty. I do understand the desire to have that hourglass shape is high on everyone’s list, especially females. 

So without further ado, let’s dive deep on how to lose belly fat but gain booty.

How to lose belly fat but gain booty today

I am not female and lack the desire to have a big booty. However, I do know how nutrition and fitness affect the body. 

It’s important to know that you cannot spot reduce fat. Nor can you target spots to store your fats. 

Your body does whatever the hell it wants with it. So, stop the lies some experts tell you. 

Listen up bootycup. This is what you need to do…

How to lose belly fat but gain booty like a Brazillian

Now, let me tell you how you can lose belly fat but gain booty. The real truth and nothing but the truth. 

You need to build up your buttocks. Your behind, your junk in your trunk.

The best way to build your booty is to target your glutes. Your derriere is made up and shaped by your gluteus maximus, gluteus medius, and gluteus minimus. Don’t forget the fats that go over them. 

Some people are just gifted with plumper buttocks, and yes, your genes determine how big is your bum.

If you target your glutes, you will see a rounder, firmer butt. You may not look like those Brazillian with high booties, but you will have a better-looking heinie. 

Do the following exercises to start seeing results as soon as possible.


Demystifying the myth of “knees shouldn’t go past your toes when squatting.” You may have heard trainers or websites saying you shouldn’t squat past your toes as it puts a lot of strain on your knee joints. 

Well, a study found that if you do, you’re more likely to put more pressure on your back and hips. The only time you shouldn’t let your toes go past your knees is when you have a knee injury.

[source: Effect of knee position on hip and knee torques during the barbell squat.]

Here’s how you should perform a proper squat:

  • Stand with legs shoulder-width apart.
  • Sit down like there is an imaginary chair behind you.
  • Squat down as low as you can slightly letting your knees go past the toes.  
  • Drive your body straight back up to your starting position.

Bulgarian squats

  • Stand with your back facing a chair. Rest the front of your foot on top of the chair. 
  • Use your front leg to squat your body down while using the back leg to keep your balance.
  • Drive your body back up by pushing yourself with the heel of your front foot.
  • Repeat with the other leg.

Sidekick squat

This is a variation of the squat, which is mixed in with MMA training. 

  • Start in a neutral position.
  • Squat down.
  • When you drive your body back up, use either leg to kick an imaginary opponent to your side.
  • A proper, powerful sidekick is pivoting your foot 180 degrees, as you face your butt towards the opponent and kick landing your heel on their face.

Front lunges

  • Start in a neutral position.
  • Take a step forward.
  • Drop the back knee towards the floor.
  • Once your back knee is close to the floor, drive your body back up using your front heel.
  • Alternate with your left and right leg for each rep.

Back lunges

Similar to front lunges, but instead of stepping forward, you step backward.

  • Start in a neutral position.
  • Take a step backward.
  • When your front leg is bent at 90 degrees, push your self up using the heel of your back foot.

Kneel ups

Okay, I made up the name. However, it’s you starting in a kneeling position and standing up.

  • Start by kneeling on the floor.
  • Put one leg forward to drive your body back up to a standing position.
  • Alternate between legs.

Donkey kicks

  • Get on all fours, hands, and knees.
  • Keeping your back straight, kick your heel up towards the ceiling.
  • Make sure you don’t use your back to lift your heel. Instead, use your hips and glutes. 
  • Repeat the same steps with the other leg.

Squat with kickbacks

  • Stand in a neutral position.
  • Keep your arms straight on the side.
  • Do a full squat.
  • As you get up, kick one leg behind you while you straighten your body and arms to be in line with your leg.
  • Return to starting position and repeat the same process using your other leg.

How to do these exercises to lose belly fat but gain booty

Pick 3 types of exercise from the list above and do 4 sets of reps to failure for each. To further explain, let’s say I picked squats, Bulgarian squats, and sidekicks squat as an example.

I would start with 1 set of squats doing reps to failure. Reps to failure mean doing the exercise until your muscles are fatigued.

Have a rest for 30 seconds to 1 minute then do the second set. Repeat until you complete all 4 sets, then move onto the next exercise, the Bulgarian squats. After you complete the 4 sets, move on to sidekicks squat.

Do this once a week, let your legs rest. Resting is very important as training for your success in reshaping your butt.