Round “bubble” in the shape of glutes or a heart-shaped bum is quite common for women.
Yet, we’re born with different glute genetics which determines the form of glutes you have.
I highly recommend you check out my extremely popular post that discusses How Your Genetics Shapes Your Glutes after reading this.
There are at minimum four widely recognized butt shapes which include heart, round the square, heart, and inverted V-shaped.
A V-shaped shape for the booty lacks volume This is the issue of size and shape which affects the majority of people. It is also more common for overweight women and older women due to their loss of muscle. the distribution of fat shifts from the abdominal region to the hips.
If you are naturally thin, I suggest you check this article to learn how to gain muscle mass for skinny women.
If you are taking this page, you might have a V-shaped bum, and we’ll get right into how to turn the V-shaped booty to a peachier round glutes set.
What we must do is build up the muscle mass in that and we accomplish that by doing our v-shaped glute exercises on the gluteus maximus , and having a good amount of food.At site https://www.kathyformaryland.com/how-to-turn-v-shaped-buttocks from Our Articles
Glute Building Nutrition
There’s no sense in studying the exercises that increase and shape your glutes until we can fix your nutrition first.
Read this article I wrote on glute strengthening nutrition.
We require protein and calories in order to build glute muscle as a way to alter your bulges from a v-shaped shape to round glutes, we must consume.
I’ve put together a fantastic and handy CALORIE CALCULATOR found on my website . It will provide you calorie goals that are custom to your needs and tips on macro splittings and also advice on either gaining muscles or burning fat, ensure you explore it.
Your Goal is the Most Important
You must spend the majority of your time in a excess by eating a high protein diet in order to build your glutes.
I would suggest working your glutes 3-4 times per week for a minimum of three months before you can see any changes in glute form and size. However it can require years (not an entire week) in a steady and consistent effort.
Be aware that if your diet isn’t balanced, you’ll never grow, or your body’s shape change. You should gradually overdo your training to increase your. I recommend this post on Progressive Overload and why it’s essential for booty growth.
This is not a time to be focused on losing weight, this is about being able to grow. Your glute shape will be altered more so if you concentrate on growing instead of shrinking. If fat loss is needed but it’s not until.
Lift weights,
Be sure to keep it heavy.
Increase your strength levels (remember the idea of overloading in stages).
Cardio will not build your glutes so stop doing kickbacks when you are on the stairs to build your glutes! !
Exercises For V Shaped Glutes
For a bigger glute, you need to train your glute muscle from all angles But with V-shaped glutes it is important to concentrate on the gluteus maximus – the one with the most power!
Your Go To lifts will always be the top priority regardless of what shape you want the appearance of your glutes This is your bread and butter:
Hip Thrusts Barbell, banded high, elevated feet Machine single leg.
Glute Bridges – Kas Glute Bridge, Barbell, banded, single leg.
Deadlifts 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 for the Glute Max
A strong gluteusmax gives the glutes their strength and bulk. It also offers the back with a healthy and stable posture by balancing forces emanating from the front of your hips and the abs. Thus, exercises that strengthen them are extremely important for daily health and pain-free existence, not just for the shape of your bum.
The gluteus Max is the most powerful muscle volume-wise in the human body and makes most of what you’re referring to as your bum which means it will require some serious training both in intensity and volume.
For you to really build your glutes we need exercises that strike every major leg and glute muscles using all ranges of motion and movements.
Straight out of the box we’ll need
Barbell Hip Thrusts
They’re a vital part of any effective glute training program but are especially important for people with v shaped butts that want to gain size. The hip thrust as well as its variations are responsible for those large, juicy booties you see every day when you scroll through the social channels.
There’s no reason to be timid. Get comfy with a big barbell and a heavy set of weights – my client Emily has mastered an impressive 200kg hip thrust by 2020.
I recommend using different rep ranges and tempos for hip thrusts to achieve maximum growth potential.
In the example above, if you want to train glutes 3X per week I will do the following.
Monday – Heavy weight/Low reps e.g. 5 sets of 4 to 6 reps.
Wednesday • Light Weight/ High Reps e.g. 4-Sets of 15-20 reps.
Friday Moderate Weight/ Moderate Residuals with Pauses e.g. Three sets of 10-12 Reps with pauses of 2-5 seconds as in 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 becoming popular). In the Kas Glute Bridge, Kas Glute Bridge uses a restricted range of motion, and an uncontrolled, slow pace that focuses on only the highest End-of-range glute contractions, with almost no hamstrings, or quads involved.
Absolutely give it a try! !
DeadLifts
The king/queen of all strength moves , it is a must for strengthening legs and glutes. The three major muscles that are targeted by the deadlift are those found in the lower back, the hip and knees. These include the quadriceps, the hamstrings. And of course the gluteus maximus.
Deadlifts can be challenging to master , and they are susceptible to ego lifting and bad form (see any of your bros in that gym ) If you are unsure you should be cautious and choose less weight or hire a personal trainer