Health Women

4 Types of Female Buttocks and Effective Exercises for Each of Them

There are two types of women: those who are concerned with their bust and those who worry about their buttocks. Great rear ends are longed for from the heart and worked for at the gym, but doing this right is essential.

There are 4 main types of female buttocks: square, round, heart-shaped and V-shaped. Dr. Jane Leonard, a GP and aesthetic professional, explains how each of them is different and what that means for you.

1. Square shape

If you have square shaped buttocks, fat is distributed around the upper part of glutes, and the bottom part is heavier. That’s why the glutes need to be strengthened, and a low-fat diet taken into consideration. This shape can also mean that you are stress-resistant and have a stable immune system.

Leg raises

Lie down on your side, stretch out in one straight line and don’t put your legs forward outside of this line. Lift the upper leg until it’s in a vertical position and keep your toes flexed. Do 10 lift-ups with each leg.

Step-ups

Choose a high platform, making sure that your knees are at a 90-degree angle when you bend them. If you don’t have anything that will do, find yourself a staircase and use the second stair. Place the left foot on the platform and, pressing into the heel (this is crucial), lift up and touch the platform with the toes of the right foot. Concentrate all your weight on the stepping leg. To add more intensity, you can either hold some extra weights in your hands or lunge when putting the foot back on the floor (or both).

Jumping squats

Classic squats with a twist to make them harder. When you come up from your squat, make a serious effort to jump up. Your heels should meet when you are in the highest point.

 

2. Round shape

Men usually say that this figure type attracts them the most, as the body has “right” proportions, but it’s not entirely up to them to decide. Also, women with this pelvis shape are said to have an easier time giving birth.

With this shape, the fat is stored in the upper part of gluteal muscles and not on the sides like on the square shape.

Sumo squats

Spread your legs wide and place your toes at a 45 degree angle. Squat until your thighs are parallel to the floor. Make sure your knees are out to the sides and that they don’t move further than your toes (otherwise this position will put too much pressure on them).

Bridge

This is a common exercise that can have a huge impact on your glutes. Lie down on your back, place your legs a little more than hip width apart. Lift up the pelvis and pause in the lifted position for a minute (or for as long as you can at the beginning, increasing the time each day). To make it more difficult, you can put a 10-15 lb weight on your pelvis.

Bulgarian split squat

Take a 5-10 lb dumbbell in each hand, bring one leg backward, and rest your foot on a bench or any kind of prop. Move the weight to the front leg and squat, keeping your back straight. Do 15 squats on each leg.

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