BEST EXERCISES DEPENDING ON YOUR BUTT SHAPE

You're used to people talking about body types,
but  what about butt types?
Maybe you haven't thought about it at all,
but you've certainly noticed
​not all derrieres are created equal.
So why should your workout be one-size-fits-all?
It shouldn't.
The sculpting needs of a heart-shaped bottom
​differ from those of a square shape,
which is why I will show you the best exercises
to tone and sculpt your unique butt shape.

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Squat Kick Exercise for Inverted V Butt 

Butt Type

​You may already know your butt type, but if not, I suggest recruiting a friend to snap a photo of your lower half in leggings. Don't be afraid to get the straight-on shot, the side view, and even a 45-degree view. These photos will come in handy not only for determining your shape but also to monitor the changes as you progress with your bum-sculpting plan.

Compare your photo with this chart  from the right to identify your butt type

Inverted V

You really need to fire up that gluteus maximus (the posterior glute muscles that give your booty a little more lift and pop) in order to turn that V shape upside down. I suggest exercises that also focus on hip range of motion (it's all a part of hitting those glutes) to plump up the saggy outer parts of this shape.

Best exercises for inverted V butt

Squat Kick: Start standing with your legs wider than hip-width apart and your toes slightly turned out. With your arms straight in front of you, lower yourself into a squat until your butt is just below the height of your knees. Make sure your knees stay behind your toes when you squat. If your knees reach past your toes, widen your stance a little bit. Next, stand back up and when you reach starting position, lift your left leg as high as you can directly to the side of you. Lower your leg back to the ground with control. Repeat 12 times and switch legs. Do three sets of these - Exercise illustrated  in the first photo of this article.

Dumbbell squats: Stand with your chest up and open, shoulders rolled down and back, core engaged, and feet hip-width apart. Hold a heavy dumbbell in each hand as you squat down and up, always coming to a 90-degree bend in the legs. Do 12 reps.

​Goblet squats: Open your stance so that your feet are slightly wider than hip-width apart. Hold a heavy weight at your chest, as you squat as low as you can (exceeding a 90-degree bend) while keeping your feet flat on the floor. By going past a 90-degree bend in your knee, you get that extra gluteus maximus activation, It is important to keep your posture upright in this movement. Do 12 reps.

Square

​Square shapes fall a little on the bottom and hold excess volume up top, which can create a muffin top. To lift your bum, you should focus on the gluteus medius - the lateral muscles that sit higher on your booty, closer to your waist. And to really eliminate that muffin top you need to add rotation. "When you add rotation to your lunges and legwork, you're working your waist as well, which will help to trim down the love handle area. Two great exercises are a forward lunge with rotation and a reverse crossover lunge (or a curtsy lunge). Other than hitting your butt, these will target your waist, abs, oblique, and lower back as well.

Best exercises for square butt

​Forward lunge with rotation: Step forward with your one foot and slowly lower your body into a lunge. Your front knee should be bent at least 90 degrees and your rear knee should be a few inches off the floor. As you lunge, rotate your upper body toward your lead leg. Do 3 sets of 12 reps on each leg.  

​Curtsy lunge: Cross your left leg behind your right at about a 45-degree angle and lunge, come back to center, and repeat. Do 3 sets of 12 reps on each leg.

​Lying side-leg raises: Begin lying on your left side, with your body in a straight line from head to toe and your right hip directly above your left hip. Lift your right leg toward the ceiling and then return to the starting position. Do 3 sets of 20 reps on each leg.

​Squat with lateral raise: Stand tall with feet resting parallel and hip-width apart, and then lower into a deep squat, sending your hips back toward the ground behind you. As you return to the top, lift your leg out to the side with a flexed foot. Do 3 sets of 15 reps on each leg.

Round

​With the round O shape, the goal is just to maintain the shape with a great overall program. The best way to create more definition is to get all the muscles involved. Hitting your glutes from all angles and in different ways will maintain firmness and help you keep the shape you want.

Best exercises for round butt

Lunge matrix: First up, the lunge matrix. Do a forward lunge with the right foot, move your right foot out into a lateral lunge (your left leg will be straight in this lunge), and then move your right foot back into a reverse lunge. Try not to reset in between lunges, but move fluidly straight through the lunge matrix.  Do 10 to 12 reps on each leg.

Forward lunge

Lateral lunge

Reverse lunge

Plies: Next, do plie squats in second position. Stand with your feet a little bit wider than hip-width apart, and externally rotate your legs at the hips so your toes are turned out. Lower into a deep bend in your knees, and then straighten your legs to stand up again. Do 10 to 12 reps and then, pulsing up and down at the bottom of your last plie for 10 counts.

Heart

Heart-shaped bottoms are not lacking in the gluteus maximus area. The key is to work the hamstrings and the gluteus medius to lift the area. The exercises to perk up the heart shape and round it out a bit are lateral movements that attack the gluteus medius, which sits higher, closer to your waist. I also suggest some rear leg extensions to target the back of your upper legs - the spot where your leg meets your derriere (also known as your hamstrings).

Best exercises for heart butt

Lateral resistance walks: Start with lateral walks using a resistance band. Place or tie the band around your calves. You should feel tension in the band when standing with feet hip-width apart. Stand tall, engage your abs, and take a controlled step out to the side with your right leg. Then, take another step with your left foot, bringing your feet back to hip-width apart. Do 10 to 12 steps, and then head back with left leg leading.

Single-leg squats: Next up, single-leg squats. You can use a chair here as a reference for depth or for safety and support, Balance on your right leg with your left leg lifted off the ground in front you. Keep your arms extended in front of you for counterbalance, and squat deep on your balancing leg, keeping your abs engaged and your back straight. But don't simply lower straight down. Make sure to initiate the movement by moving your hips back to really get into that butt muscle. Do 10 to 12 reps on each leg. A variation for this exercise is showed in the second picture. 

Arabesque leg lifts: Lastly, hold onto that chair and use it for balance with these arabesque and attitude lifts. Stand facing the chair with your legs externally rotated from the hips and feet turned out. Engage your abs and press your shoulders down and back. Place your left forearm on the chair with your opposite hand on your right hip to help stabilize. Keep your left leg slightly bent as you lift the right leg behind your body to just below hip height. 

You will have to pitch your body forward slightly to reach that height. Just don't let go of your form in doing so. Lift your leg up and down with control for 10 to 12 reps. Try not to rest your working leg on the ground at the bottom of the movement. Then, maintain the same position, but bend your working leg into an attitude position (knee lifted with a 45- to 90-degree bend). Do 10 to 12 reps in attitude, and then switch legs.

Bent-leg pulses: For this exercise, you'll need a small ball like Pilates Mini Exercise Ball.

Stand facing a chair with a ball behind the back of one knee. Pitch your body forward from the hips into a flat back position, with your forearms resting on the chair. With a small bend in your supporting leg, lift your working leg up so it's level with your hips, with your knee bent to hold the ball in place. Flex your foot, squeeze the ball, and pulse your leg up and down 15 times.

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