You have heard a lot about the different body shapes. But what about the different butt shapes?
There are different forms of buttocks: square H shape, round O shape, hart/pear A shape or inverted triangle V shape. It is logical to assume that the exercises for the hart/pear shape buttocks are different from the exercises for the muscles of square shape buttocks, and many fitness trainers confirm this. What is the proper exercise for each form of butt?
If you have tried to beef up your butt, but you have not achieved the desired result, it is likely that your exercises were not suited to your buttock shape!
How to determine the shape of your buttocks?
To get naturally muscular buttocks first you must determine the shape of your butt. You can easily do this, simply wear a pair of tights and take pictures of the lower part of your body. These photos will not only allow you to define your butt shape, but also to appreciate the change later!
What is the best exercise for each form of buttocks?
Square shaped buttocks (or H-shaped)
The square shaped buttocks have a large volume at the upper part of the buttocks which spreads gradually in the lower part. This form of buttocks is characterized by a significant amount of fat in the love handle area. It is the result of well-marked hips.
Proper exercise: Walking lunge
The exercise is best for this form of buttocks, is one that can target the gluteus medius muscle and the large gluteal (gluteus maximus) near the waist. This exercise will strengthen the buttocks and lower back.
How to do it?
Stand upright, back straight and legs slightly apart. Then, move one leg and bend it. This movement will naturally allow flexing the second leg while forming a right angle. Hold for 2-5 seconds and resume the starting position, then switch the legs. Do 3 sets of 12 repetitions for each leg, daily.
Round shaped buttocks (or O-shaped)
Round-shaped buttocks are round and full. This form of buttocks is characterized by the presence of fat around the buttocks, and not lacking in volume!
Proper exercise: Bulgarian split squats
The only thing to do if you have round-shaped butt is to tone the buttocks. The Bulgarian split squats are the best option.
How to do it?
Stand upright, back straight and legs apart. Flex the knees well, then stretch them and lift up one knee to the chest. Put it down, stretch the 2nd knee and lift it up toward your chest. Continue alternating the 2 knees. Do 3 sets of 10 to 12 repetitions for each knee, daily.
Hart/pear shape buttocks (or A -shaped)
This type of butt has enough volume at the gluteus maximus muscle resulting from the fat present in the lower part of the buttocks and thighs. This form of buttocks is considered more feminine.
Proper exercise: Singe leg squats
If you have this form of buttocks, you must target the tendons of the knee and the gluteus medius muscle (gluteus medium) to raise your butt up. The best exercise should include lateral musclent movements to the central part of the buttocks. You can also try these exercises while sitting; they can be extremely effective because they tone the thighs and buttocks.
How to do it?
Stand tall, feet slightly apart, back straight and stretch one leg. Bend the knee of the other leg (squat position). Then climb up and down while keeping the other leg extended. Do 3 sets of 10 to 12 repetitions for each leg a day.
Inverted triangle shape butt (or V shaped)
If you have buttocks shaped like an inverted triangle, you must target the gluteus maximus, because this is the muscle that needs most volume!
Proper exercise: Basic squats
To strengthen the muscles of the buttocks shaped like an inverted triangle, you will need an exercise that targets the muscles of the thighs and gluteus maximus. Squats are a great exercise because they are based on many repetitions strengthening the muscles involved!
Recall that according to experts in fitness, weight lifting with the legs and squats are the most effective exercises to tone the muscles of the buttocks.
How to do it?
Stand with your back straight and feet apart at shoulder width. Then bend your legs by pushing the buttocks backwards. Resume the original position and repeat the movement. Do a set of 30 to 50 squats a day.