Unconventional “bubble” in the shape of glutes, also known as a heart-shaped tummy is quite common for many women.

Yet, we’re born with different genetics for glutes which will determine the glute shape you have.

I highly recommend you check out my very popular blog in the blog on How Your Genetics Shapes Your Glutes after reading this.

There are at a minimum 4 well-known butt designs, which include heart, round square, inverted V-shaped.

The shape of the V is not very voluminous as well as shape, and it’s this absence of shape and size that affects the majority of people. The condition is more common for women who are overweight or older because they lose muscle mass and fat distribution shifts with age from the hips to the abdomen.

If you’re a naturally skinny woman I suggest you check out this article on how to build muscle for skinny women.

If you are following this post, then you might have a bulge that is V-shaped, so let’s dove straight into the ways to transform this booty shape into a rounded, peachier set of glutes.

What we want to do is make sure that we add weight to the ass to increase the strength of that ass.More Here https://www.kathyformaryland.com/how-to-turn-v-shaped-buttocks At our site We do that by placing our focus on the gluteus maxus and eating plenty of good food.

Glute Building Nutrition

There’s no point in studying the exercises that increase and shape your glutes when you’re not addressing your nutrition first.

Check out this article that I composed about glute building nutrition.

We need protein and calories to build those glute muscles so that you can change your V-shaped glutes to round glutes we should consume food.

I’ve got a brilliant and useful CALORIE CALCULATOR found on my site. It’s designed to give you your own calorie target and tips on macro splittings and tips on building muscles or burning fat, make sure you go through it.

Your Goal is the Most Important

You must spend at least a few hours in a excess by eating a high protein diet to increase your glutes.

I suggest that you train your glutes at least 3-4 times per week for a minimum of 3 months in order to notice any changes in glute form and size. But , honestly it’s possible to build a strong bum. It will require years (not one week) of hard work and effort.

Don’t forget that if you don’t eat you’ll grow in size and your glute’s shape won’t change. It is essential to gradually overload the training you do to increase your. I would recommend reading this article about Progressive Overload and why it’s crucial for gaining weight.

This isn’t the ideal time to be focused on losing fat, this is about growing. Your shape for your glutes will transform if concentrate on growing instead of shrinking. If fat loss is needed this will occur after.

Lift weights,

Keep it weighty,

Enhance your strength levels (remember the principle of progressive overload).

Cardio will not build your glutes. Stop doing knee-kicks on the stairs to build your glutes! !

Exercises For V Shaped Glutes

To develop your glutes it is recommended to train all glute muscles from all angles but with V-shaped glutes it is important to concentrate on the gluteus maximus — the main one!

Your Go-To lifts will always be your priority, regardless of what shape you want the appearance of your glutes these are your breads and butter:

Hip Thrusts Barbell, banded and elevated foot, machine one 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 strong gluteus maximal gives the glutes the size in volume and also the back with a healthy and stable posture as it helps to balance out the forces from the front of the hips and the abs. Therefore, activities that strengthen the glutes are crucial for regular health and pain-free existence, not just for a round shaped bum.

The gluteus Max is the largest of the muscles in the human body . It’s made almost all of the things you’re referring to as your bum so it can take quite a bit of training quantity and intensity.

For you to really build your glutes the exercises must target all of the major leg and glute muscles using all motions and movements.

Right out of the gate we need –

Barbell Hip Thrusts

They’re a vital part of the best glute fitness program , but are especially crucial for people with v shaped muscles looking to increase size. The hip thrust as well as its variations are responsible for all those big, juicy and bulky booties which you see each day in social media.

It’s not the right time to be shy, get at ease with a big, heavy barbell and weights that are heavy – my client Emily achieved the 200kg thrust on her hip in 2020.

I recommend using different rep ranges and speeds on hip thrusts in order to maximize your growth potential.

For example if you train glutes 3x per week, then I could do the following.

Monday – High Weight/Low reps e.g. 5 Sets of 4 to 6 reps.

Wednesday • Light Weight/ High Reps e.g. 4 sets of 15 to 20 reps.

Friday moderate weight/moderate Repetitions with 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 again a go-to for many of my clients, but it’s not a well know exercise (but it’s growing in popularity). This Kas Glute Bridge uses a limited range of motion and an uncontrolled, slow pace in order to concentrate on flexibility of the glute at the top of the range. There’s minimal or no hamstrings or quads involved.

It is definitely worth a try! !

DeadLifts

The most powerful and king-like of power moves , and an essential for training legs and glutes. The three major muscles affected by the deadlift include those in the lower back, the hip and knees. This includes the quadriceps, the hamstrings, as well as the gluteus maximus.

Deadlifts aren’t easy to master and can lead to excessive ego lifts and poor form (see the other guys in that gym ) If in doubt consider playing it safe with less weight or hire personal trainers.