What is the best exercise for you according to the shape of your glutes

While there are many standard trainings to tone different parts of the body, the truth is that not all people are equal. So, an exercise that may work perfect for someone may not work for you.

In this article we will talk about toning the buttocks according to how they look. For the form is more than a merely aesthetic issue: it indicates where the fat accumulates. Therefore, knowing the shape of your glutes you can discover the best exercise to tone them quickly and effectively.

Do you want to know what exercise is your turn?

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1. Square glutes

The buttocks with this shape develop because the fat tends to be distributed on the top and sides, while the bottom is heavier. So, the best exercises are those that strengthen the area.

This type of glute can also say a lot about your health: in general they indicate that you are resistant to stress and have a stable immune system.

Exercise 1: kick back

The first exercise to tone this type of glute is the kick back. You will need something to lean on the floor.

Stand in a position of four supports, with your arms on the floor at a distance from your shoulders and your knees bent at 90 degrees to the width of your hips.

Inhale air through the nose. Extend the right leg backwards and slightly upwards trying not to arch your back while you raise it. Meanwhile, it releases the air through the mouth.

Return to the starting position, taking the air with your nose, and repeat five times with the same leg. Then, do it five times more with the other.

Exercise 2: Squat with jump

The squats are a perfect exercise to tone the buttocks, but if we really want to see changes and strengthening in the area, it is better to make them a little more difficult. So we recommend squat with jump.

Basically, you should do the classic squat but, instead of going back to the original position when you get up, you should use the strength to jump. Your heels should meet when you are at the highest point.

2. Round buttocks

The buttocks with round shape are usually considered very attractive. Therefore, if you have this form, the ideal exercise is one that enhances its natural appearance, gives it a little strength and reduces fat.

In these cases, the fat usually accumulates in the upper part of the buttocks but not on the sides.

Exercise 1: bridge

This exercise is quite simple, ideal to start training your glutes.

Lie on your back and spread your legs a little more than the width of your hips.

In that position, lift the pelvis as much as you can and retain the posture. Ideally, one minute, but it may be difficult at first. It does not matter, keep it as long as it's comfortable for you. Then, return to the starting position.

Once you are familiar with the exercise you can add a little difficulty. For this, add weight on your pelvis (no more than 5 kg).

Exercise 2: One-legged or Bulgarian squat

This exercise can be more complicated, but it will bring incredible results. In addition to strengthening your legs and glutes, it will help you improve your balance.

To do so, you will need some kind of low surface where you can support the leg. A step or a small stool can work.

Now, bring one leg back, supporting it on the chosen element. Then, move the weight toward the front leg and squat, keeping your back straight.

Start with eight repetitions per leg and go increasing the amount as you feel comfortable.

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3. Buttocks in the shape of an inverted triangle

This form of buttocks is usually associated with estrogen levels, and may be common after menopause, since low levels of this hormone can carry fat to the waist area.

The result is a rear with less volume. To reverse it, the ideal is to do exercises that lift and tone up.

Exercise 1: lateral elevation of the leg

This exercise is very complete. What is good is that in addition to working the glutes, also exercises the abdominals.

To do this, you must stand upright, with your back straight and your legs straight at shoulder height. Leave the right leg well supported on the floor, and make a very slight knee flexion.

Then, raise your left leg to the left side, as much as you can. If you manage to raise it to 45 degrees it will be fine. The idea is to tighten the muscles during movement.

It is very important that you keep your back and waist straight, because exercise does not work if you bend them. If you have trouble doing it, it is preferable that you elevate the leg less.

Hold the position for a few seconds and return to the initial one. Do eight repetitions with each leg to begin, and then you can increase the amount.

Exercise 2: squats

The classic squats are ideal for this type of butt because of the way in which all the muscles of the area work.

To perform them, stand up, with your legs open, narrowly overcoming the width of your hips. Then, bend your knees, as if you were trying to sit in a chair behind you.

Go down until you are perfectly "seated", keep a few seconds and return to the starting position. Do 15 repetitions. If you want to add some difficulty, you can hold some dumbbells while doing the exercise.

4. Buttocks in the shape of a heart

This type of buttocks is wider at the bottom and becomes thinner as it approaches the waist. The biggest problem with this form is that it can sometimes give the feeling of a fallen ass.

The ideal is to work with them in order to elevate the buttocks and reduce the volume a little.

Exercise 1: climber

To do this exercise, you must start in a board position, putting your hands under your shoulders and your feet together on the ground.

Hold the weight of your body with your arms, and with your legs quickly make the movement of running or climbing.

Alternatively, bring your legs to your chest and then return to the original position. In the end, if you still have energy left, pause at the table position.

Exercise 2: Lunges

The lunges are another ideal exercise for this type of glute. You must stand with your back straight and your legs at shoulder height.

Then, stride forward, while the other leg descends reaching with the knee almost to the ground. The leg that gives the stride must maintain a 90 degree angle during the descent.

Return to the starting position and repeat with the other leg. Do eight repetitions with each leg to begin, and then you can increase the amount.

Will you try to do the exercises? Tell us!

Important: It should be clarified that Bioguía does not give medical advice or prescribe the use of techniques as a form of treatment for physical or mental problems without the advice of a doctor, either directly or indirectly. In the case of applying for this purpose some information of this site, Bioguía does not assume the responsibility of those acts. The intention of the site is only to offer information of a general nature to help in the search of development and personal growth.

Sources:

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