Round “bubble” shaped pair of glutes, also known as a heart-shaped tummy can be a common desire for a lot of women.
But, all of us are born with different glute genetics that determine what size of your glutes.
I strongly suggest you go check out my very popular blog that discusses How Your Genetics Shapes Your Glutes after you read this.
There are at a minimum 4 well-known butt designs, which are round, heart, square, and inverted V-shaped.
The V-shaped form of the booty does not have enough volume and is this lack of volume and shape that causes a lot of discomfort to people. It’s also more common in women who are obese and overweight as they lose muscle , and the distribution of fat shifts from the abdominal region to the hips.
If you’re naturally thin I suggest you check out this post on how to gain muscle mass for skinny women.
If you are looking at this, then you could have a figure-of-eighty bum, so let’s look at how we can change your V-shaped tummy into a smoother and more round set of glutes.
The goal is to add mass to that ass in a way that we can do that by using a v-shaped glute shape to train on the gluteus maximus as well as having a good amount of food.At site https://www.kathyformaryland.com/how-to-turn-v-shaped-buttocks from Our Articles
There’s no need in watching the exercises which create and shape the glutes until we can fix your nutrition first.
Find out about this article I composed about glute building nutrition.
Protein and calories are needed for building glute muscles in order to transform your oval glutes into round glutes, it is important to consume food.
There’s a superb and user-friendly CALORIE CALCULATOR found on my website . It’s able to give you personalized calorie goals and also advice on how to split your macros and suggestions for either building muscles or burning fat. make sure you have a look.
You’ll want to spend some time in a surplus through a high protein diet in order to build your glutes.
I recommend training your glutes for 3-4 times a week for a minimum of three months to experience a real changes in the shape of your glutes and size. However, in reality it’s true that a good bum could require many years (not a week) of consistent work and efforts.
Don’t forget that if you don’t eat you’ll grow in size as your glute’s shape will not change. It’s important to gradually overload your workout you to get stronger. This article will help you understand Progressive Overload and why it’s essential for booty growth.
It’s not the time to focus on fat loss, this is about getting bigger. Your glute shape will be altered more so if you make a point of growing, and not shrinking. If you’re looking to lose fat and you want to lose weight, it’s after.
Weights to lift,
Keep it heavy,
Strengthen your muscles (remember the principle of progressive overload).
Cardio won’t build your glutes. So stop doing knee-kicks on the stairs and stairmaster! !
For a bigger glute, it is recommended to train all glute muscle from every angle But with V-shaped glutes it is important to concentrate on the gluteus maximus , the one with the most power!
Your primary lifts will always be your top priority, regardless of what style you’d like your glutes to look like these are your breads and butter:
Hip Thrusts – Barbell Banded to elevate the foot machine one leg.
Glute Bridges – Kas Glute Bridge, Barbell, banded, single leg.
Deadlifts Deadlifts Sumo – Conventional, Romanian.
Squats – Back, Front, Sumo, Goblet, Split.
Lunges – Static, Deficit, Walking.
Abductions – Machine, Fire hydrants, Cable, German etc.
A strong gluteusmax gives the glutes size and volume it also provides relief from back pain by balancing forces emanating from the front of your hips and abs. So, exercises that build these muscles are essential for everyday wellness and pain-free living, not just an oval-shaped bum.
The gluteus maximal is the largest muscle mass in the human body and makes almost all the muscles you consider your bum, thus it needs an immense amount of amount and intensity.
For your glutes to grow, the exercises must target every major leg and glute muscles by an entire range of motion and movements.
Right out of the gate we’re going to need –
They’re a vital part of any good glute training programme, but are more important for people with v shaped bodies looking to grow. The hip thrust and its variations are responsible for all those massive, juicy booties we see every day all over social media.
Now is not the best time to be shy. Get comfortable with a barbell with heavy weights. my client Emily was able to manage a 200kg hip thrust in 2020.
I suggest using diverse rep ranges, tempos, and reps on hip thrusts, to maximize their growth potential.
For instance, if your goal is to train glutes every week 3x, I could do the following.
Monday – Heavy Weight/Low repetitions e.g. 5 Sets of 4 to 6 reps.
Wednesday: Light weight/ High Reps e.g. 4 Sets of 15-20 reps.
Friday Moderate Weight/ Moderate Reps with Pauses e.g. 3-5 Sets of 10-12 Reps with pauses of 2-5 Seconds like the above video.
They’re back as a standard for many of my clients yet it’s not an exercise that is well-known (but it’s becoming more and more popular). The Kas Glute Bridge uses a minimal range of motion and moderate, controlled tempo to concentrate on the maximum end range glute contractions with only a few hamstrings and quads involved.
It is definitely worth a try! !
The king/queen of all strength moves , it is a must for building legs and glutes. The three major muscle groups targeted by the deadlift are found in the hip, lower back and knees. These include the quadricepsas well as the hamstrings, and of course the gluteus maximus.
Deadlifts aren’t easy to master , and they are susceptible for ego lifting and poor form (see any fellow gym mate in your gym ) If you’re in doubt keep it in check by lifting at a a lower load or hire personal trainers.