How To Exercise Without Losing Your Bootyful Bum

Nicole Fukuoka on 18 Feb 2013 at 9:00am

Learn how to stay fit without slimming down your new booty.

After hours of research, thousands of dollars, and days spent in recovery, the last thing you want to do is burn off your new BBL butt. While many women are afraid that exercise will ruin their results, they still want to be able to break a sweat so they don’t lose their new waistline.

RealSelf community members have been buzzing around forums asking for advice about a modified work out regime. Member Hazelaye wanted to know if exercise was necessary to maintain the results, “I was told by friends that after getting a Brazilian Butt Lift, you have to work out a lot, and I mean a lot, if you want to maintain it and not go back to the way you looked or worse. Is this true?”

While member Agirllikeu wanted to know what exercises are best to do a year after surgery, “Can you go back to doing regular exercise (i.e. cardio, squats, etc...) or would you have to stay on a special exercise regimen? If you do decide to lose more weight or get toned, will you lose the fat in your butt?”

To find the answers to your fat burning questions we asked fitness expert Erica Roselius to give us some tips on how to slim down after a bbl without burning off the butt.

Tip 1

Body fat loss comes primarily through one thing which is calories in versus calories out, so if you are using more calories than you are consuming you’re going to lose body fat no matter what, and you can’t really choose where you want to lose it from because that’s just genetics.

Tip 2

If you want to maintain the shape and tone of their butt, I always recommend doing heavy resistance leg work. Things like squats, lunges, and dead lifts. When you're doing that sort of old school weight training where you’re not adding a lot of cardio in between, you're going to be building the muscles without necessarily burning a whole bunch of calories at the same time.

Tip 3

The best way to maintain that look is to make sure that you are in a calorie maintenance so you’re not gaining any weight so you don’t lose the benefits that you’ve gotten. But you don’t want to necessarily be in a calorie deficit either because you don’t want to lose the body fat and you want to maintain the strength and the form of the muscles underneath the butt by doing heavy leg work.

Exercises to try:


Dead lifts

A weight lifting exercise where you bend over, with tight abs and engaged stomach and glutes to pick up a weight without any momentum from the movement.


Squats with dumbbells

Using light weights, squat down sticking your butt behind you and your knees behind your toes.


Walking lunges with weights

Step one leg forward, lower hips to the ground, bending both knees at a 90 degree angle. Straighten the front leg and bring the back leg forward and lower again.


Kettlebell swings

Reach back with the kettlebell behind you, reaching your butt and the kettlebell toward the wall behind you. Then squeezing your glutes and thighs stand up swing the kettlebell up to shoulder height.


Walking hills

Take a brisk walk at an incline on the treadmill or take a hike on a hilly terrain.



Use the stairclimber machine at your gym, or if you don't have access to a machine make sure you take the stairs instead of going on an elevator.

Click here to share your story and talk more about your experience with exercise and the BBL!