4 Types of Female Buttocks and Effective Exercises for Each

Some say that women can be divided into two groups: those who care more about their breasts and those who pay more attention to their buttocks. Yes, we are exaggerating a little. But between us, the glutes are usually the focus of many gym goers and performing the proper exercises is essential to achieve the defined goals.

O awesome.club wants to help you conquer that enviable butt, bringing you 3 simple exercises for each of the most common types of female glutes.

There are 4 main types of female buttocks: square, round, heart-shaped and V-shaped. Jane Leonard, a physician and aesthetic professional from Melbourne, Australia, explains how each one is different and what it means for your case.

If you have square buttocks, the fat is distributed around the part upper buttocks, and the lower part is heavier. That’s why your glutes should be strengthened and your diet should be low in fat. This shape can also signify that you are resistant to stress and that you have a stable immune system.

Lie on your side, stay straight and keep your legs in line with your body. Lift your top leg until it is in an upright position, keeping your toes flexed. Do 10 lifts with each leg.

Choose a high platform, keeping your knees at a 90 degree angle as you bend them. If you don’t have anything like a step like the one in the photo above, find a ladder and use the second step to do the exercise. Place your left foot on the platform and, pressing down on your heel (this is crucial), lift and touch the platform with the toes of your right foot. Focus all your weight on the leg that is taking the step. For more intensity, you can either hold a few additional weights with your hands or jump as you put your foot back on the floor (or both).

Classic squats can be done with a spin to increase the difficulty level. When coming out of the squatting position, make an effort to jump. Your heels should meet when you are at your highest point.

Men often say that this type is the most attractive, as the body is more “correct” proportions – at least in the eyes of some of them. But the important thing is that the woman herself is happy with her body. Experts say that owners of glutes in this format have an easier time of normal delivery.

In these cases, the fat accumulates on the upper part of the gluteal muscles, not on the sides, as in the square form.

Separate your legs and place your toes at a 45 degree angle. Squat down until your thighs are parallel to the floor. Keep your knees out to the sides, preventing them from going over the line of your toes (otherwise, the pose will put a lot of pressure on them).

This well-known exercise has a big impact on the glutes. Lie on your back, keep your legs a little wider than hip-width apart. Lift your pelvis and hold this pose for about a minute (or as long as you can, increasing that time day by day). To intensify the exercise, you can place a weight of 4 to 6 pounds over your pelvis.

Hold 2-4 pound dumbbells with each hand, bring one leg back and place your foot on a bench or other high surface. Shift your body weight to your front leg and squat down, keeping your back straight. Do 15 squats with each leg.

A heart-shaped butt is a characteristic of those who have an hourglass-shaped silhouette, in addition to being a much desired shape. It is fuller at the bottom and narrower as it approaches the waist.

The bad news is that it’s It is highly likely that gluteal muscles with this shape will begin to sag with advancing age.. So, you need to exercise them consistently.

Standing, position your feet a little beyond the line of the shoulders, holding dumbbells of 2 to 4 kilos in each hand. Move your body sideways, lifting the opposite arm as you make each turn.

Stand with your feet together and keep your hands together in front of your body, arms bent at the elbows. Launch the body forward, then jump, switching legs during the jump, touching the ground with the other leg, in a forward lunge. When touching the ground, do it with both feet. Don’t forget to keep your hands in front of your chin, keeping your whole body contracted.

Get into a plank position, keeping your hands just below your shoulders, with your feet together on the floor. Shift your body weight to your arms and start “running” or “climbing”, the faster the better. Alternatively, bring your legs towards your chest and then return to the starting position. At the end, if you still have energy, take a break from the plank pose.

The hormone estrogen and its levels are partially responsible for this shape. Estrogen starts to decline after menopause, and causes fat storage happens in other parts of the body, especially in the waist. Your butt may start to lose volume as a result, but getting it back to its original shape is not such a difficult task.

Stand in front of a mirror so you can do the exercise correctly. Stop in front of the mirror, only on the side. Keep your legs slightly beyond your hips. Squat down as if you are trying to sit in an imaginary chair placed behind your body. Keep your knees steady and your back straight.

If you don’t have a large room or hallway available, this exercise can be done more easily outdoors. Take large steps, lowering your pelvis as far as possible towards the floor. Then slowly lift your body up again and take another long step. Keep repeating the exercise and, for an extra challenge, hold dumbbells in your hands.

Keep your legs apart, wider than your shoulders. Start squatting and jump (not too high). As you come out of the squatting position, touch the floor with one hand (alternating hands) when you’re down. Breathe normally.

American entrepreneur and speaker Jim Rohn once said, “Take care of your body, it’s the only place you have to live.” We believe that everyone should take care of their body, keep fit, stay healthy and know how to improve their physical condition, if they so choose.

What is your butt shape? What do you do to improve the appearance of this part of the body? Leave your comment!