In a circle “bubble” shape pair of glutes or a heart-shaped bum is a pretty common goal for many women.
It is true that we’re born with different genetics for glutes that can influence the shapes your glutes will take on.
I strongly suggest you go check out my hugely popular post in the blog on How Your Genetics Shapes Your Glutes after reading this.
There are at-least four most well-known butt forms, that are heart, round, square, and an inverted V-shaped.
A V-shaped booty isn’t as big and it’s the lack of both size and appearance that causes a lot of discomfort to people. The condition is more common in overweight women and older women because they lose muscle. The fat distribution shifts with age from the hips to the abdomen.
If you’re a naturally skinny woman I would recommend checking out this article on how to increase muscle mass for thin women.
If you’re currently reading this, you may have a bulge that is V-shaped, so let’s look at how we can change that booty with a V shape into a rounder , more peachier set of glutes.
The goal is to create more mass in the body which we achieve by having our glutes trained in a V-shaped shape on the gluteus maximus , and eating a lot of good food.More Here https://www.kathyformaryland.com/how-to-turn-v-shaped-buttocks At our site
Glute Building Nutrition
There’s no point in taking a look at exercises that increase and shape your glutes should we not first fix your nutrition first.
Take a look at this article that I wrote about glute-building nutrition.
Protein and calories are needed for building glute muscles as a way to alter your flat glutes that look like vs. glutes, you must consume a diet.
I’ve posted a wonderful and user-friendly CALORIE CALCULATOR to my website . It gives you personalized calorie goals along with advice on macro splits and also advice on either gaining muscle or burning calories, be sure to have a look.
Your Main Goal
You need to spend at least a few hours in a surplus , accompanied by a high protein diet in order to build your glutes.
I would recommend that you work your glutes for 3-4 times a week for a minimum of three months to see any real shift in the shape and size. In all truth getting a perfect bum may take years (not just a few days) in a steady and consistent efforts.
Remember that if a person doesn’t eat you’ll lose weight and the shape of your glutes won’t change. You should gradually overdo your training in order to improve your. I would recommend reading this article about Progressive Overload and why it’s vital for the growth of your booty.
It’s not the time to be focused on losing fat. This is about the growth. Your glute shape will shift more dramatically if make a point of growing, and not shrinking. If you’re looking to lose fat, that comes after.
Lift weights,
Don’t be light on it,
Strengthen your muscles (remember that overloads can be progressive).
Cardio will not build your glutes. So stop doing those kickbacks to the stairmaster to build your glutes! !
Exercises For V Shaped Glutes
To develop your glutes it is recommended to train all glute muscle from all angles However, with V-shaped glutes we’d like to focus more on the gluteus maximus – the one with the most power!
Your Go-To lifts will always be your top priority, whatever you wish your glutes ‘ appearance to be. these are your breads and butter:
Hip Thrusts Barbell, banded, foot elevated Machine, single leg.
Glute Bridges – Kas Glute Bridge, Barbell, banded, single leg.
Deadlifts, Sumo, Conventional Romanian.
Squats and 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 the glutes their strength and bulk. It also offers protection against chronic back pain due to the fact that it balances the forces that come from the front of the hips and abs. Therefore, exercises that build them are important for daily health and pain-free living. Not just an oval-shaped bum.
The gluteus Max is the largest muscle mass in the human body . It is responsible for making most of what you would consider your bum and therefore, it’s able to take an enormous amount of training amount and intensity.
To build up your glutes, it is essential to work each of the major leg muscles and glute muscles using full range of motion and movements.
Straight out of the box we’re going to need –
Barbell Hip Thrusts
They’re a fundamental part of every glute programme, but are more important for people with v shaped butts seeking to add bulk. The hip thrust and its variations are responsible for all those massive, juicy booties we see every day via social media.
It’s not the right time to be timid. Instead, get at ease with a big, heavy barbell and heavy weights – my client Emily can now do at least 200kg of hip thrust in 2020.
I recommend using a variety of rep ranges and speed on hip thrusts to maximize growth potential.
For instance, if your goal is to train glutes 3X per week I will do the following.
Monday – Heavy weight/Low reps e.g. 5 Sets of 4-6 reps.
Wednesday Lifting Light Weight/High Reps e.g. 4 sets of 15-20 reps.
Friday Moderate Weight/ Moderate reps that have Pauses e.g. 3-5 sets of 10- 12 Reps with pauses of 2-5 Seconds like the video below.
Kas Glute Bridge
They’re now a common practice for my clients however it’s not very well-known (but it’s growing in popularity). The Kas Glute Bridge uses a smaller range of motion as well as moderate, controlled tempo in order to concentrate on flexibility of the glute at the top of the range. There’s less than no hamstrings nor quads involved.
It is definitely worth a try! !
DeadLifts
The most powerful of moves , and an essential for growing legs and glutes. The three major muscle groups targeted by the deadlift occur in the hip, lower back and knees. These include quadriceps, the hamstrings and of course the gluteus maximus.
Deadlifts can be a challenge to master and may lead to ego-lifting and poor form (see any of your bros in Your gym ) If you’re in doubt consider playing it safe with less weight or hire personal trainers.