Morphology in pear or wasp waist, you have certainly heard a lot about the different body shapes. But what about different forms of buttocks?
There are different shapes of buttocks: square buttocks, circle or heart shapes, inverted triangles … It is therefore logical to assume that the exercises for heart-shaped buttocks are different from the exercises for buttock-shaped buttocks. square, and many fitness coaches confirm it. What is the proper exercise for each form of buttocks?
If you have tried to strengthen your buttocks, but you have not achieved the desired result, it is likely that your exercises were not adapted to your shape of buttocks!
How to determine the shape of your buttocks?
For muscular and naturally plump buttocks, start by determining the shape of your buttocks. You can easily do this, just wear a pair of tights and take a picture of the lower part of your body. Take a photo of full foot, face, and another profile, these photos will not only define your buttocks, but also appreciate the change as and when!
What is the best exercise for each form of buttocks?
Buttocks square (or H-shaped)
The buttocks in the form of a square have a large volume at the upper part of the buttocks which is gradually distributed in the lower part. This form of buttocks is characterized by a large amount of fat at the level of love handles. It is the result of well marked hips.
Proper exercise: the slots
The most appropriate exercise for this form of buttocks is the one that targets the gluteus medius muscle (also known as the gluteus medius) and the large gluteal (gluteus maximus) located near the waist. This exercise will strengthen the buttocks and lower back, but also mark your height.
How it works ?
Stand with your back straight and your legs slightly apart. Then, move one leg forward and flex it. This movement will naturally allow to bend the second leg while forming a right angle. Hold this position for 2 to 5 seconds, resume the initial position, then change your leg. Do 3 sets of 12 repetitions for each leg, per day.
Buttocks in the shape of a circle (or O-shaped)
The buttocks in the shape of a circle are round and full. This form of buttocks is characterized by the presence of fat around the buttocks, and does not lack volume!
Proper exercise: the slits on the side
The only thing to do in the case of a circle-shaped butt is to tone the gluteal muscles. Slots on the side are the best option.
How it works ?
Stand with your back straight and your legs apart. Bend your knees well, then stretch and knee to the chest. Rest it, bend the 2nd knee, stretch it and raise the other knee to your chest. Continue to alternate the two knees. Do 3 sets of 10 to 12 repetitions for each knee, per day.
Buttocks in the shape of heart (or A-shaped)
This type of buttock has enough volume in the large gluteal muscle (gluteus maximus) that results from the fat present in the lower part of the buttocks and thighs. This form of buttocks is considered the most feminine.
Proper exercise: squats on 1 leg
If you have this form of buttocks, you should target the knee tendons and the gluteal middle muscle (gluteus medius) to lift your buttocks upwards. The best exercise should include lateral movements that strengthen the central part of the buttocks. You can also try these exercises in a sitting position, they can be extremely effective because they tone the thighs and buttocks.
How it works ?
Stand with your feet slightly apart, your back straight, then stretch your leg. Flex the knee of the other leg (squat position). Then, go up and down while keeping the other leg extended. Do 3 sets of 10 to 12 repetitions for each leg, per day.
Buttocks in the shape of inverted triangle (or V-shaped)
If you have inverted triangle buttocks, you need to target the gluteus maximus because it is the muscle that needs the most volume!
Proper exercise: squats
To strengthen the inverted triangle-shaped buttock muscles, you will need an exercise that targets the muscles of the thighs and gluteus maximus. Squats are the ideal exercise because they rely on many repetitions strengthening the muscles involved!
Recall that according to fitness experts, lifting weights with the legs and doing squats are the most effective exercises to tone the muscles of the buttocks.
How it works ?
Stand with your back straight and your feet shoulder width apart. Then, bend the legs by pushing the buttocks backwards. Resume the initial position, then redo the movement. Do a series of 30 to 50 squats a day.