There are two types of women: those who are concerned with their bust and those who worry about their buttocks. Great rear ends are longed for from the heart and worked for at the gym, but doing this right is essential.
We at Bright Side want to help you out on your way to an eye-turning body and here are 3 not so difficult exercises for each shape.
There are 4 main types of female buttocks: square, round, heart-shaped and V-shaped. Dr. Jane Leonard, a GP and aesthetic professional, explains how each of them is different and what that means for you.
1. Square shape
If you have square shaped buttocks, fat is distributed around the upper part of glutes, and the bottom part is heavier. That’s why the glutes need to be strengthened, and a low-fat diet taken into consideration. This shape can also mean that you are stress-resistant and have a stable immune system.
Lie down on your side, stretch out in one straight line and don’t put your legs forward outside of this line. Lift the upper leg until it’s in a vertical position and keep your toes flexed. Do 10 lift-ups with each leg.
Choose a high platform, making sure that your knees are at a 90-degree angle when you bend them. If you don’t have anything that will do, find yourself a staircase and use the second stair. Place the left foot on the platform and, pressing into the heel (this is crucial), lift up and touch the platform with the toes of the right foot. Concentrate all your weight on the stepping leg. To add more intensity, you can either hold some extra weights in your hands or lunge when putting the foot back on the floor (or both).
Classic squats with a twist to make them harder. When you come up from your squat, make a serious effort to jump up. Your heels should meet when you are in the highest point.
2. Round shape
Men usually say that this figure type attracts them the most, as the body has “right” proportions, but it’s not entirely up to them to decide. Also, women with this pelvis shape are said to have an easier time giving birth.
With this shape, the fat is stored in the upper part of gluteal muscles and not on the sides like on the square shape.
Spread your legs wide and place your toes at a 45 degree angle. Squat until your thighs are parallel to the floor. Make sure your knees are out to the sides and that they don’t move further than your toes (otherwise this position will put too much pressure on them).
This is a common exercise that can have a huge impact on your glutes. Lie down on your back, place your legs a little more than hip width apart. Lift up the pelvis and pause in the lifted position for a minute (or for as long as you can at the beginning, increasing the time each day). To make it more difficult, you can put a 10-15 lb weight on your pelvis.
Bulgarian split squat
Take a 5-10 lb dumbbell in each hand, bring one leg backward, and rest your foot on a bench or any kind of prop. Move the weight to the front leg and squat, keeping your back straight. Do 15 squats on each leg.
3. Heart shape
The heart shape is a characteristic of an hourglass shaped body, it’s also a very desired form. It’s the fullest at the bottom and gets more narrow closer to the waistline.
The bad news lies in the fact that it’s highly probable that the gluteal muscles in this shape will start sagging as you get older. So you need to work them out on a consistent basis.
Dumbbell side bend
Stand up, place your feet a little wider than your shoulders and hold a 5-10 lb dumbbell. Bend to the left and then to the right, lifting the opposite arm up with each bend.
Stand with your feet together and hold your hands together in front of you bent at the elbows. Lunge forward, then jump up switching legs as you jump and land on the floor with the other leg in a forward lunge. When you push off the floor, do it with both feet. Make sure to keep your hands in front of your chin in a clench.
Get into a plank position, putting your hands right below your shoulders and your feet close together on the floor. Bringing the weight into your arms, start “running” or “climbing,” the faster the better. Alternately pull legs to the chest and then return to the original position. In the end if you still have energy left, pause in the plank position.
The oestrogen hormone and its levels are partially responsible for this shape. Oestrogen starts decreasing after menopause and it causes fat storage to move to other parts of the body, especially the waistline. Your buttocks may begin losing volume as a result, but buiding them back up is not that difficult.
Get in front of a big mirror to be able to do this exercise properly. Stand in front of the mirror facing it with your side. Place your legs a little less than hip-width apart. Squat as if you’re trying to sit down on a chair behind you. Keep your shins straight, your knees stable, and your back straight too.
Lunges on the move
If you don’t have a big room or hallway, this exercise is easier done outside where you can find a long path. Take wide steps lunging as low as possible with the pelvis. Then stand up slowly from this position and take the next wide step. Keep repeating, and for an extra challenge — hold a dumbbell or a weight in each hand.
Place your legs apart, wider than your shoulders. Start squatting and jumping (not too high) as you come up from your squat, and touch the floor with one hand (changing the hand each time) when you’re down. Also, make sure you’re not holding your breath.
Russians have a saying that goes, “a good person should be big.” The logic behind this is “the more of the person, the better they are!” We think that a good person should be fit, healthy, and fully equipped with knowledge on how to improve their body if they want to. For more exercises and insights, have a look at the “How to shape your butt challenge.”
What shape are you? And please share how you managed to change it, if you did!