" I want to have an amazing butt shape, but how will I actually get it? " - If this thought continuously running in your mind, it's time to put in some efforts. And you're not alone in this. Having a good figure is something we all desire. And why not? A rounded, lifted butt has an undeniable power to make you feel confident and attractive.
But what are the best exercises to shape your glutes? Or how one can enhance the shape of their glutes? In this blog post, we've covered all about the different butt shapes and enhancement options to help you achieve the look you desire. Read on to know...
Common Butt Shapes and Their Features
To craft an effective enhancement plan, first, you must identify your rear-view type. Below we overview the four most prevalent butt shapes along with their distinguishing characteristics:
- The Round Butt – This universally desired shape has a nice fullness at the top of the cheeks and smooth curvature rather than sharp angles. While round butts lack definition, their ample volume and proportionate dimensions provide pleasing aesthetics.
- The Flat Butt – True to its name, this shape lacks projection and can seem two-dimensional or “flat” rather than curvy. It typically exhibits little muscle tone or fat distribution resulting in a straight up-and-down look from hips to thighs.
- The Square Butt – Angular and wide, the square butt shape sports well-defined corners at the top of the glutes instead of a smooth curve. It can still have good muscle mass, but the boxy silhouette limits the coveted “shelf” effect.
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The V-Shape Butt – This form resembles an upside down heart and features a very narrow lower half. It is plagued by a lack of width through the hips paired with fuller glutes up top that slope inward.
Now that you know how to assess your butt, let’s explore both natural options to attain an enviable asset. We’ll go over butt workouts, lifestyle changes and fashion adjustments that can reshape your caboose!
Natural Butt Shape Enhancement Options
Here are some natural butt-shape enhancement options to shape your glutes:
Exercises to Lift Your Butt
The most natural (and economical) solution to pert up your posterior involves targeted strength training. Performing glute-focused exercises builds muscle volume while simultaneously lifting and toning. A fitness plan utilizing bands, body weight and weighted movements can completely transform the shape of your glutes.
Some of our top butt exercise recommendations include:
- Squats & Variations - Squatting reigns supreme for engaging the glutes, thanks to the hip hinge movement. Regular bodyweight squats along with sumo squats, plié squats and jump squats effectively target your tush.
- Hip Thrusts - This exercise directly isolates the glute muscles using just your body weight or added resistance. The hip extension involved in thrusting skyrockets glute activation.
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Donkey Kicks - Get on all fours and lift your hips up to mimic kicking backwards with your heels. You’ll feel this isolating exercise burn through your booty!
Consistency and progressively overloading your muscles is key. Follow a structured glute shape guide. In a few months, you’ll be rocking noticeable lift and tone!
Nutrition & Lifestyle to Build Your Butt
You’ve likely heard “abs are made in the kitchen” but the same holds true for an enviable backside! Nourishing your muscles properly provides the building blocks for growth and definition. Follow these diet and lifestyle tips for maximum butt gains:
- Eat Enough Protein – Consuming adequate protein helps your butt grow muscle and recover from tough workouts. Aim for 0.5-1 gram of protein per pound of body weight daily. Meat, eggs, protein shakes and Greek yoghurt pack a protein punch.
- Fill Up On Healthy Carbs - Fruits, vegetables, whole grains and starchy carbs get stored in muscles as glycogen, keeping them fueled for intense training. Shoot for 3-5 carb-based servings daily focusing on nutrient-dense sources.
- Stay Hydrated – Drinking enough water keeps muscles supple and reduces soreness. Consume at least 64 ounces of non-caffeinated fluids like water and herbal tea each day.
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Get Adequate Rest – Don’t underestimate sleep’s role in muscle repair and growth! Adults require 7-9 hours nightly for optimal recovery and hormone regulation to support your booty gains.
By honing in on both exercise and nutrition in tandem, you set the stage for shapely, strong glutes instead of just added mass. Use this two-pronged everyday approach for a naturally rounder, lifted tush! You can also make a proper Glute workout plan.
Fashion & Shapewear Solutions
In addition to fitness and lifestyle measures, dressing for your body type helps define your assets. Those blessed with big butts have endless styling options to show off their curves. But you can fake a fuller butt too or create more proportionate aesthetics using these fashion and shapewear tricks:
- Wear extra-high waisted bottoms like jeans, pants or skirts to exaggerate your waist-to-hip ratio for an hourglass illusion.
- Opt for dark colours on the bottom, which simulate depth and shadows that make your butt seem rounder.
- Choose patterned, ruched or draped fabrics which add visual dimensions that plump your bottom half.
- Sport ruffles, peplums or asymmetric hems on tops to balance out a flat derriere.
- Use butt lift shapewear like padded panties or compression shorts to boost your bottom instantly.
Take advantage of optical illusions that make your booty pop with strategic clothing choices. Pair flattering styles with your new workout regimen, and your backside woes become a thing of the past!
Bottom Line
Whether you want to flaunt some junk in the trunk or just fix a flat, saggy behind, many options exist to reshape your rear view. As we round out our comprehensive guide to enhancing your assets, tailor the advice provided to your specific butt goals.
The key is accurately assessing your current shape – round, flat, square or V-shaped. Then, implement a multifaceted glute shape plan for strategic exercise, nutrition, lifestyle adjustments, and wardrobe tweaks.
Whichever route works best for your body and budget, take steps now towards the perfect posterior! By this time next year, you’ll have an attention-grabbing, head-turning butt. To get the best glute shape guide for beginners, reach out to Fitness With Em now. We can help you achieve your ultimate sexy, attractive glutes!