DIETS & WEIGHT LOSS

The Best Exercises According to Your Butt Shape

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There are various shapes of the body, but there are also various shapes of butt.

The buttocks can take the following shapes:

  • Square H shape
  • Round O shape
  • Hart/pear A shape
  • Inverted triangle V shape.

So, according to the shape of the buttock, there are differently used exercises, and this is confirmed by plenty of fitness trainers. For instance, the exercises for the hart/pear shape buttocks differ from the exercises for the muscles of square shape buttocks.

If you want to shape your butt, then you should find out the proper exercise and in that way get the shape you have always wanted to have. You may have tried some exercises, but they have not proven to be good, and that is all because of the shape of your butt.

How to find out the shape of your buttocks?

It can be achieved quite easily, just wear those pair of tights and then take a picture of the lower part of your body. By taking these photos you will find out the shape of your butt, and later on when you compare it after the done exercises you will immediately see the change.

Top Exercises for Each Butt

H-shaped – Square shaped buttocks

This shape is distinguished by a large volume at the upper part of the buttocks which spreads gradually in the lower part. This particular shape is characterized by a particular amount of fat in the love handle area. This is a result of well-marked hips.

The best exercise for this shape is:

Walking Lunge

It targets the gluteus medius muscle and the large gluteal (gluteus maximus) near the waist. By performing this exercise you will manage to strengthen the buttocks and lower back.

The way how to do it:

Take the upright position with a straight back and legs slightly apart. Next, move one leg and then bend it. Performing this movement will allow natural flexing of the second leg while forming a right angle. Stay in this position for 2 to 5 seconds and then return to the starting position. Change legs and repeat the exercise. Perform 3 sets of 12 repetitions on each leg. For optimal results you need to follow this workout plan on daily basis.

O-shape- Round shaped buttocks

This type of butt is round and full. The form of the buttocks is full which does not lack volume with a presence of fat around them.

The best exercise for this shape is:

Bulgarian split squats

Having this shape requires only toning of your buttocks and for achieving that the best exercise are the Bulgarian split squats.

The way how to do it:

Take the upright position with a straight back and position your legs apart. Next, flex your knees nicely, stretch them and then raise one knee up to the chest. Then, slowly put it down, and stretch the second knee and raise it up toward your chest. Change your knees and like that perform 3 sets of 10 to 12 repetitions on each knee. Do this exercise daily.

A –shape -Hart/pear shape buttocks

These buttocks are believed to be the most feminine ones. They have sufficient amount of volume at the gluteus maximus, which is a muscle resulting from the fat present in the lower part of the buttocks and thighs.

The best exercise for this shape is:

Single leg squats

For this butt shape the tendons of the knee need to be targeted and as well as the gluteus medius muscle (gluteus medium) so that you can elevate your butt. The optimal exercise for this shape involves lateral musclent moves to the central part of the buttocks. These exercises can be performed while sitting, plus they are very effective in toning the thighs and buttocks.

The way how to do it:

Stand upright with a straight back and feet slightly apart. Stretch one of your legs, and then bend the knee of the other leg (like in a squat position). Start climbing up and down but make sure to keep the other leg extended. Perform 3 sets of 10 to 12 repetitions on each leg. Do it on daily basis.

V shape- Inverted triangle shape butt

With this shape of butt, you need to target the gluteus maximus, the muscle that needs the most volume and the muscles of the thighs.

The best exercise for this shape is:

Basic squats

Squats are the best option for this type of butt because they target the muscles of the thighs and gluteus maximus. Moreover, squats are based on many repetitions thereby successfully strengthening the targeting muscles.

Namely, fitness experts maintain that weight lifting with the legs and squats are the most effective exercises to tone the muscles of the buttocks.

The way how to do it:

Take the standing position with straight back and feet at shoulder width apart. Next, bend your legs by pushing the buttocks backwards. Return to the starting position and repeat the movement. Perform a set of 30 to 50 squats per day.

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