To balance his energy:
SAMBA goes for walks twice a day.
To keep him in shape & socialized:
He runs and plays in the park
three times a week
Samba (Schnauzer) and
Batucada his friend
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.
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 mediums - 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
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.
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-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
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.
Bent-leg pulses: For this exercise, you'll need a small ball like Pilates Mini Exercise Ball.
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