Round “bubble” shaped pair of glutes or a heart shaped bum is a fairly common goal for women.
But, we’re all born with different genetics for glutes which determines the shape your glutes have.
It is highly recommended that you check out my extremely popular post regarding How Your Genetics Shapes Your Glutes after reading this.
There are at least 4 widely recognised butt shapes, which are round, heart square, inverted V-shaped.
A booty with a V-shape is not as large as well as shape, and it’s this absence of both size and appearance that is a major issue for many people. It is also more common in overweight women and older women as they lose muscle and the distribution of fat shifts from the pelvic region to the abdomen.
If you’re naturally slim I suggest you go through out this article on how you can build muscle for slim women.
If you are in this article, then you probably have a bulge that is V-shaped, therefore let’s get straight to how we can change your booty’s V-shaped shape into a smoother and more round set of glutes.
What we want to do is give that an extra boost of mass by focusing on the ass by the focus of our glute workout on the gluteus maximus , and eating plenty of quality food.by link https://www.kathyformaryland.com/how-to-turn-v-shaped-buttocks website
Glute Building Nutrition
It’s useless looking at the exercises that increase and shape your glutes when we don’t first address your nutrition first.
Look over this article I wrote all about glute building nutrition.
We require protein and calories in order to build glute muscle, so to change your form-fitting glutes into round glutes it is essential to consume.
I’ve got a brilliant and convenient CALORIE CALCULATOR available on my site. It’s designed to give an individual calorie goal and advice on macro splits and help in building muscle or burning off fat, make sure to examine it.
Your Goal is the Most Important
You’ll need to put in some time in a calorie surplus by following a high protein diet to increase your glutes.
I suggest you exercise your glutes every 3-4 days for at least 3 months before you see any changes in glute form and size. But , honestly getting a perfect bum may require years (not a week) of consistent effort and exertion.
If you don’t eat, it won’t get bigger and your glute shape won’t change. It is essential to gradually overload your workout in order to build. I would recommend reading this article about Progressive Overload and why it’s vital to increase your booty.
This is not a time to be focused on losing fat, this is about growing. The shape of your glute will alter significantly if you concentrate on growing instead of shrinking. If fat loss is necessary, that comes after.
Weights to lift,
Be sure to keep it heavy.
Strengthen your muscles (remember gradual overload).
Cardio won’t build your glutes. So stop doing back kicks on your stairmaster and stairmaster! !
Exercises For V Shaped Glutes
To build your glutes, it is important to work all the glute muscles from all angles But with V-shaped glutes, we would like to focus more on the gluteus maximus — the one with the most power!
Your primary lifts will always be your top priority, no matter what you want your glutes to appear like. these are your bread and butter:
Hip Thrusts Barbell Banded with foot raised machine single leg.
Glute Bridges – Kas Glute Bridge, Barbell, banded, single leg.
Deadlifts – Sumo,Conventional, Romanian.
Squats The sequence of squats is 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 and volume . It also helps provide protection from chronic back pain by balancing the force on the front hips and the abs. Therefore, workouts that build them are crucial to daily health and pain-free living, not only one with a round shape bum.
The gluteus maximal is the largest of the muscles in the human body . It is responsible for making up almost all of what you would consider your bum this means that it can require an enormous amount of training volume and intensity.
To truly build your glutes there are exercises that will work all of the leg and glute muscles through full range of motion and exercises.
Straight out of the box we’ll need
Barbell Hip Thrusts
They’re an integral part of any good glute strengthening program , but they are particularly important for those with v-shaped bodies looking to grow. The hip thrust as well as its variations are responsible for all the juicy, big booties which you see each day all over social media.
Now is not the time to be shy. Get comfortable with a huge barbell and heavy weights – my client Emily achieved an impressive 200kg hip thrust by 2020.
I recommend using various rep ranges, tempos, and reps on hip thrusts so that you can maximize your growth potential.
For example , if I were to say you train glutes for 3x per week, I should do the following.
Monday – High Weight/Low reps e.g. 5 Sets of 4-6 reps.
Wednesday – Light Weight/ High Reps e.g. 4 sets of 15-20 reps.
Friday – Moderate Weight/ Moderate Sets of Reps with Pauses e.g. 5 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 yet it’s not known as a popular exercise (but it’s gaining popularity). This Kas Glute Bridge uses a smaller range of motion as well as a slow, controlled tempo to concentrate purely on Glute contractions that are at the end of the range. There is very little or no hamstrings or quads involved.
Make sure to give this a try! !
DeadLifts
The most powerful moves . It is an essential component for strengthening legs and glutes. The three major muscles involved in the deadlifts are those in the hip, lower back and knees. This includes the quadriceps, the hamstrings and , of course, the gluteus maximus.
Deadlifts can be difficult for beginners and are subject to ego lifting and terrible form (see the bros at that gym ) If you’re not sure be safe and use an easier load or get a personal trainer