Round “bubble” or a pair of glutes and a heart-shaped bum is a fairly common goal for women.
It is true that we’re born with different genetics for glutes that will largely control what shape your glutes are.
I strongly suggest that you check out my extremely popular post to learn How Your Genetics Shapes Your Glutes after reading this.
There are at best four popular butt shapes that are widely known, which include heart, round and square. They also have an inverted V-shaped.
A booty with a V-shape is not as large and this lack of volume and shape that bothers most people. It’s also more typical among overweight and older women because they lose muscle. The fat distribution shifts with age from the lower abdomen to the hips.
If you are naturally thin I recommend you check out this post on how you can build muscle for slim women.
If you are taking this page, you might possess a bulging V, which is why we’ll look into how to turn your V-shaped tummy to a rounder, more petty glutes set.
What we require is to make sure that we add weight to the ass and do this by placing our focus on the gluteus maximus and eating plenty of healthy food.read about it https://www.kathyformaryland.com/how-to-turn-v-shaped-buttocks from Our Articles
There is no point in exploring exercises that increase and shape your glutes when you’re not addressing your diet first.
Take a look at this article that I put together about glute build-up nutrition.
Protein and calories are essential to build those glute muscles in order to transform your v shaped glutes to round glutes, it is important to consume.
I’ve put together a fantastic and easy CALORIE CALCULATOR located on my website . This calculator will give an individual calorie goal and advice on macro splits as well as advice on either building muscle or burning calories, make sure you go through it.
You’ll need to invest some time in a calorie surplus with a high protein diet in order to build your glutes.
It is recommended to train your glutes daily, 3-4 times for a minimum of three months to observe any shift in the shape and size. However, in reality the best bums can require years (not an entire week) of consistent work and exertion.
Be aware that if your diet isn’t balanced, you’ll lose weight or your body’s shape change. It is essential to gradually overload your training in order you to get stronger. I would recommend reading this article about Progressive Overload and why it’s vital for the growth of your booty.
This isn’t the time to focus on losing fat. This is about increasing. The shape of your stomach will transform if are focused on growing rather than shrinking. If fat loss is needed then it is done after.
Weights to lift,
Don’t be light on it,
Increase your strength levels (remember that overloads are progressive).
Cardio won’t build your glutes. Stop doing step-backs with the stairmaster! !
To improve your glutes you must train the entire glute muscles from all angles however, with V-shaped glutes you need to focus on the gluteus maximus — the main one!
Your Go To lifts will always be the first priority, no matter what you want your glutes ‘ appearance to be. this is your bread and butter.
Hip Thrusts Barbell, banded, foot elevated Machine one leg.
Glute Bridges – Kas Glute Bridge, Barbell, banded, single leg.
Deadlifts, Sumo, Conventional Romanian.
Squats for a variety of reasons: Back, Front, Sumo, Goblet, Split.
Lunges – Static, Deficit, Walking.
Abductions – Machine, Fire hydrants, Cable, German etc.
A strong gluteus maximus gives your glutes extra size and volume it also provides the back with a healthy and stable posture by balancing the forces coming from the front hips and abs. Therefore, workouts that build them are crucial to every day health and pain-free life, not just the appearance of a round bum.
The gluteus max is the largest muscle in the human body . It is responsible for making almost all of the things you’d consider your bum thus it needs an immense amount of volume and intensity.
For your glutes to grow, we need exercises that hit all the major leg and glute muscles . This is done through the full range and movements.
Right out of the gate we need –
They are an essential part of any good glute workout program but are particularly beneficial for those with v-shaped butts who want to increase their size. The hip thrust as well as its variations are the reason behind all those large, juicy booties you see every day online on the internet.
Now is not the time to be timid. Instead, get comfy with a big barbell and weights that are heavy – my client Emily has achieved more than 200kg of hip thrusts in 2020.
I suggest using diverse rep ranges or tempos hip thrusts to achieve maximum growth potential.
In the example above, if you want to train glutes on a daily basis, I would recommend 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 10-15 reps.
Friday Moderate Weight/ Moderate Exercises that include Pauses e.g. 3-5 sets of 10- 12 Reps with 2-5 Second pauses like the above video.
They are again a staple for many of my clients but it’s still not known as a popular exercise (but it’s gaining popularity). The Kas Glute Bridge uses a relatively small range of movement as well as in a controlled, slow pace to focus purely on maximum flexibility of the glute at the top of the range. There’s only a few hamstrings and quads involved.
You must give this a shot! !
The queen/king of all power moves , it is a must for creating legs and glutes. The three major muscle groups that are impacted by the deadlift are those found in the lower back, the hip and knees. They include the quadriceps muscles, the hamstrings, and obviously the gluteus maximus.
Deadlifts aren’t easy to master . They are also prone to ego lifting as well as poor form (see the bros at you gym ) If you’re not sure be safe and use smaller weights or engage personal trainers.
