Round “bubble” in the shape of glutes (or a heart-shaped bum) is a popular goal for a lot of women.
In reality, we’re all born with different glute genetics which influence your shape your glutes are.
I strongly recommend that you check out my most popular post on How Your Genetics Shapes Your Glutes after reading this.
There are at least 4 well-known butt designs, that are heart, round and square. They also have an inverted V-shaped.
The V-shaped form of the booty does not have enough volume This is the issue of volume and shape that is a major issue for many people. It’s also more common for women who are overweight or older as they lose muscle and the distribution of fat shifts from the lower abdomen to the hips.
If you are naturally thin I would recommend checking out this article on how to build up muscle for skinny women.
If you are looking at this, then you could have a v-shaped bum so let’s take a deep dive into the ways to transform that V-shaped booty into a smoother and more round glutes set.
We must build up the muscle mass in that and we accomplish that by making sure that we focus our glute training on the gluteus maximus , and taking in a large amount of nutritious food.follow the link https://www.kathyformaryland.com/how-to-turn-v-shaped-buttocks At our site
Glute Building Nutrition
There is no point in reviewing the exercises to create and shape the glutes should we not first fix your nutrition first.
Read this article I wrote on glute strengthening nutrition.
We need protein and calories to build up those glute muscles as a way to alter your v shaped glutes to round glutes you need to consume a diet.
I’ve put together a fantastic and user-friendly CALORIE CALCULATOR located on my site. It’s designed to give you your own calorie target and tips on macro splittings and also advice on either gaining muscle or burning fat, be sure to take a look.
Your Main Goal
You’ll want to spend an hour or two in calorie surplus , accompanied by a high protein diet to increase your glutes.
I recommend training your glutes 3-4x a week for a minimum of three months before you can see any shift in the shape and size. But , honestly good bums require many years (not an entire week) of steady work and effort.
Do not forget, if you’re not eating you’ll be unable to grow and your shape for your glutes will not change. You need to progressively overload your workout you to get stronger. I suggest reading this article on Progressive Overload and why it’s important for growth in your booty.
This is not the time to focus on fat loss, this is about being able to grow. Your shape and shape of your glutes will change much more if you concentrate on growing instead of shrinking. If you’re looking to lose fat this will occur after.
Weights to lift,
Do not be light,
Enhance your strength levels (remember gradual overload).
Cardio does not strengthen your glutes. So stop doing those kickbacks to the stairmaster to build your glutes! !
Exercises For V Shaped Glutes
For a bigger glute, you should train all the glute muscle from every angle But with V-shaped glutes, you should concentrate more on the gluteus maximumus, it’s the most important one!
The Go To lifts are always be your top priority, no matter what you want your glutes to look like They are your bread and butter.
Hip Thrusts Barbell, banded in a foot-lifted position, machine, single leg.
Glute Bridges – Kas Glute Bridge, Barbell, banded, single leg.
Deadlifts 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 strong gluteus maximus gives glutes with their size and size. It also gives protection from chronic back pain by balancing forces from the front of the hips and the abs. So, exercises that build these muscles are essential for daily health and pain-free living. Not just an elongated bum.
The gluteus max is the largest muscle in the human body . It takes almost all that you would consider your bum making it an extensive amount of to get the right amount and level of intensity.
To truly build your glutes we need exercises that hit every major leg and glute muscles by all ranges of motion and movements.
From the start we’re going to need –
Barbell Hip Thrusts
They’re an integral part of any good glute training program , but they are particularly important for those with v-shaped butts looking to add size. The hip thrust and it’s variations are responsible for all those massive, juicy booties that you see everyday through social networks.
Now is not the time to be shy, get comfy with a big barbell with heavy weights. my client Emily achieved a 200kg hip thrust in 2020.
I suggest using a variety of rep ranges and speed on hip thrusts to increase your potential.
For instance, if you exercise your glutes on a daily basis, I would recommend the following.
Monday – Heavy Weight/Low reps e.g. 5 Sets of 4-6 reps.
Wednesday Low Weight/ High Reps e.g. 4 sets of 15 to 20 reps.
Friday moderate weight/moderate Repeats followed by Pauses e.g. Three sets of 10-12 Reps with pauses of 2-5 Seconds similar to the video above.
Kas Glute Bridge
They’re again a go-to for many of my clients. However, it’s a well know exercise (but it’s getting popular). In the Kas Glute Bridge, Kas Glute Bridge uses a small range of motion and an extremely slow, controlled pace to concentrate on the maximum end range glute contractions with minimal or no hamstrings or quads involved.
You must give this a shot! !
DeadLifts
The king/Queen of all power moves and an essential tool for training legs and glutes. The three main muscle groups hit by the deadlift occur in the hip, lower back and knees. They include the quadriceps muscles, the hamstrings, as well as the gluteus maximus.
Deadlifts can be challenging to master and may lead to ego lifting as well as poor form (see anyone in or around your fitness center ) If in doubt try to be safe by using an easier load or get personal trainers.