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How to lose belly fat but gain booty (big butt GUARANTEED)

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 was never bootiful, but I don’t mind having a flat booty. I do understand the desire to have more junk in the trunk is high on a female’s list.

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

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How to lose belly fat but gain booty today

girl working out booty
Lose belly. Gain booty.

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. 

That’s why when people ask me, how to get your stomach fat to your buttocks, my flat ass chuckles a little bit.

Your body does whatever the hell it wants with it. So, stop listening to 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 squatting with knees going past your toes is 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.

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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 on to the next exercise, the Bulgarian squats. After you complete the 4 sets, move on to the sidekick squat.

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

How to get your stomach fat to your buttocks

As mentioned, my flat ass laughs a little when I get asked this question, “How to get your stomach fat to your buttocks?”

If you have tried the method mentioned above to no success, then you might consider going under the knife.

There is no other natural way I can think of for you to have a plump butt. I don’t recommend surgery at all when it comes to shaping your body. Always go natural.

Surgeries are costly, there are risks, and you may end up looking worse. In saying that, obviously the skills of a plastic surgeon are taken into account. Find yourself a well-reputed surgeon to cut your stomach fat and slap it onto your butt.

Surgery to remove fat from stomach

Surgery to remove fat from the stomach is called liposuction. Liposuction is a procedure that uses an aspirator to suck out all the fat through a hollow tube.

When opting for surgery to remove fat from the stomach, always go with experienced and reputable surgeons. Can’t afford it? I suggest you stop thinking about surgery to remove fat from the stomach.

Instead, do it naturally. It’s free!

If you’re somewhat loaded and have money to burn, then sure opt for surgery to remove fat from your stomach.

How do you find the best liposuction surgeon? It’s as simple as typing G O O G L E in your search bar.

Then type the following:

“best liposuction surgeon nyc”

Obviously, replace “nyc” with wherever you’re located and you’ll get plenty of surgeons that remove fat from your stomach.

googe result for the best liposuction surgeon in nyc
Plastic surgeons in NYC

I’m sure that I don’t need to tell you to choose the one with plenty of reviews and a high rating.


Some trainers will try to score points by saying stupid things like putting your stomach fat into your butt. When you hear that, run for the hills!

You have no control over where your body decides to put the fat. And you certainly can’t target where you can get rid of the fat.

To lose fat in your stomach, you have to lose your overall weight. There are specific exercises to help your butt protrude a little.

The exercises target your hamstrings, glutes, and quads to help round out your bum.

If these abovementioned methods do not work, you might consider having a surgeon do the hard work for you. Which, most of the time comes with a hefty price tag.

Go with a surgeon with past successes, note plural. And when a surgeon has a good reputation, they are usually expensive.

Would you put your precious derriere in the hands of a cheap trainee?

Ready to take your butt to the next level? Find inspiration and motivation to push through the racks and achieve that booty mission with motivational gym clothes like this one:

How to lose weight in your butt?

Sadly, you can’t lose weight where you want. Losing weight in your butt is the same as losing weight in general.

How to lose weight without losing your buttocks?

Losing weight without losing your buttocks is hard. You have to lose weight in general, and you’ll lose fat everywhere else in your body. Unless you have a fat butt naturally, you need to work out your glutes to make up for the fat loss in your buttocks.

How do I lose belly fat and grow my butt?

Losing your belly fat means you have to lose weight everywhere else. That means you’ll lose your butt too. But, you can grow your butt by working out your glutes while trying to lose weight.

What foods go straight to your butt?

Foods that go straight to your butt are rich in protein to build your muscles. Work your glutes and eat foods such as salmon, eggs, chicken, and even tofu if you are sick of meat.

What makes your butt bigger?

You need to eat more than your calorie maintenance. That means you will gain weight everywhere, including your butt. You can also work out your glutes to further enhance your derriere.

Ladies and gents, gather round, I’ve got a tale to tell. Picture this: a body that refuses to bulk up, paired with a metabolism slower than a snail’s race to the finish line. It’s a curse, I tell ya! But fear not, my friends, for I took this challenge head-on and became a scholar in all things weight loss and nutrition. And now, I’m here to share my tales of triumph (and some struggles) with you all, so you too can finally achieve that bod of your dreams! flex (just kidding, still workin’ on it).

— Christian Tanobey

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