For a round “bubble” with a shaped pair of glutes or a heart-shaped stomach can be a common desire for a lot of women.
We are born with different glute genetics that will largely control what form of glutes you have.
I strongly recommend that you check out my most popular post of How Your Genetics Shapes Your Glutes after you read this.
There are at minimum four popular butt shapes that are widely known, which are round, heart square, inverted V-shaped.
A V-shaped shape for the booty lacks volume as well as shape, and it’s this absence of size and shape that is a major issue for many people. This is more frequent for women who are overweight or older as they lose muscle , and fat distribution shifts with age from the hips to the abdomen.
If you’re a naturally skinny woman I recommend you check out this article on ways to build up muscle for skinny women.
If you are reading this article, you might have a V-shaped tummy, and we’ll get right into how we can change this booty shape into a rounder peachier set of glutes.
It is important to bring more weight to that abs to increase the strength of that ass.More Here https://www.kathyformaryland.com/how-to-turn-v-shaped-buttocks At our site We do that by doing our v-shaped glute exercises on the gluteus maximus as well as eating lots of great food.
Glute Building Nutrition
There’s no need in taking a look at exercises that improve and shape the glutes If you don’t address your nutrition first.
Check out the article I created about glute-building nutrition.
Protein and calories are required in order to build our glute muscles as a way to alter your V-shaped glutes to round glutes it is essential to take in a healthy diet.
I’ve put together a fantastic and practical CALORIE CALCULATOR available on my website . It gives the user calorie targets that can be customized as well as advice on macro-splits and tips on building muscle or burning fat. make sure to test it out.
Your Primary Goal
It is essential to spend some time in a surplus , accompanied by a high protein diet to increase your glutes.
I would recommend that you work your glutes three times a week for at least 3 months to experience a real changes in the shape of your glutes and size. But , honestly the best bums can take many years (not even a week) for consistent training and effort.
Keep in mind that if you do not eat you will not grow and your glute shape won’t change. You’ll need to overload your workout to grow. This article is a must read on Progressive Overload and why it’s important for growing your booty.
It is not the right time to be focused on losing fat. This is about growing. The shape of your glutes will shift more dramatically if think about growing and not shrinking. If fat loss is necessary in the future, that will come after.
Weights to lift,
Keep it up,
Enhance your strength levels (remember the concept of overload in a progressive manner).
Cardio won’t build your glutes, so stop doing step-backs with the stairmaster!! !
Exercises For V Shaped Glutes
To build your glutes, you need to train your glute muscles from all angles, but with V shaped glutes we want more focus on the gluteus maximus — the biggest one!
The Go To lifts are always be your first choice, regardless of what you would like your glutes appear like. you’ll find them in 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 – Back, Front, Sumo, Goblet, Split.
Lunges – Static, Deficit, Walking.
Abductions – Machine, Fire hydrants, Cable, German etc.
Exercises to improve the Glute Max
A healthy gluteus maximum gives your glutes extra size in volume and also protection from chronic back pain by balancing the force emanating from the front of your hips and the abs. So, exercises that build these muscles are essential for all-day health and painless existence, not just for one with a round shape bum.
The gluteus maximum is the largest muscle , in terms of volume, in the human body . It takes the majority of what you would consider your bum which means it will require an enormous amount of training intensity and volume.
For your glutes to grow, the exercises must target all the major leg and glute muscles through a full range of motion and movements.
Straight out of the box it is essential to have a
Barbell Hip Thrusts
They’re an integral part of every good glute-training program but are particularly beneficial for those with v-shaped butts , who are looking to build size. The hip thrust and it’s variations are responsible for the big, juicy boots that you see everyday all over social media.
Now is not the time to be shy. Get comfortable with a massive barbell as well as heavy weights. my client Emily can now do a 200kg hip thrust in 2020.
I suggest using a variety of rep ranges or tempos hip thrusts in order to maximize your growth potential.
For instance, if your goal is to train glutes 3 times per week, I should do the following.
Monday – Heavy weight/Low reps e.g. 5 sets of 4 to 6 reps.
Wednesday Lifting Light Weight/High Reps e.g. Four sets of 15-20 reps.
Friday moderate weight/moderate Exercises that include Pauses e.g. 3 sets of 10-12 Reps with 2-5 Second pauses similar to the video above.
Kas Glute Bridge
They’re a regular routine for my clients but they’re not an exercise that is well-known (but it’s increasing in popularity). It’s called the Kas Glute Bridge uses a restricted range of motion, and it’s slow, controlled tempo to concentrate on maximizing stretch of the glutes at the end of the range with little to no hamstring or quads involved.
You must give this a shot! !
The most powerful moves , it is a must for developing glutes and legs. The three major muscles that are targeted by the deadlift include those in the hip, lower back and knees. These include the quadriceps, the hamstrings, and of course the gluteus maximus.
Deadlifts can be a challenge to master , and they are susceptible to ego lifting and bad form (see anyone in training at your place ) If you’re unsure be safe and use the load lower or employ a personal trainer