How to Work Your Bum According to It’s Unique Shape

 

A saggy or misshapen rear end can give your emotional wellbeing a little knock, and so you may be considering a fitness routine to help your bum in gear. However, before you proceed to try and tone things up, you first need to identify what kind of backside you have. That’s right, just like some women are pears and some are hourglasses, every woman has a different-shaped butt that needs it’s own special workout.

 

1. V Shape: According to wellness and fitness expert Liz Neporent, ‘A V-shaped butt is full on top and wide on the sides but disappears lower down as the butt muscle approaches the top of the thigh. The trick to enhancing this shape is ensuring the entire buttocks muscle gets a workout…Find a stair or aerobic step bench that’s high enough so that when you step on it, your knee is at a 45-degree angle to your hip. Start by standing in front of the step, feet hip-width apart. Leading with your right foot, step onto the bench with both feet. Step down leading again with your right foot. Repeat 10 times; then switch to leading with your left and repeat. Work up to three sets of 10 on each leg.’

 

2. Saggy: Neporent instructs, ‘Stand with your feet shoulder-width apart and your toes angled slightly outward. Lift your right leg in a circular “roundhouse” motion up to hip-height. As you place your foot down a few inches to the side of your foot’s starting position, squat down until your thighs are parallel to the floor. Straighten back up to starting position and repeat the same “roundhouse” movement with your left leg. Flow smoothly from one rep to the next with no breaks in between. Do 12 reps each side. Work up to three sets.’

 

3. Double Butt: This means there’s an extra fold to your backside, just like a double chin. Neporent outlines, ‘Lay face down with your legs out straight and your forehead resting on the backs of your hands. Pull your abs in. Zip your thighs together and lift your legs a few inches off the floor. Next, moving from the hips, make small circles with your legs in opposite directions. Circle 8 times, then reverse the direction and do 8 more circles. Repeat the pattern twice more, then rest by pushing your butt back into Child’s Pose and holding for 30 seconds.’

 

4. Big: ‘Stand tall with your feet hip-width apart,’ says Neporent. ‘Keep your legs straight, reach forward and touch your fingertips to the floor or as close as you can without bending your knees or straining your lower back. Stand back up, and then step your right leg back and across as you bend your knees into a curtsey. Stand back up again. Repeat the reach forward and now curtsey to the left. Continue alternating reaches and curtseys until you complete 16 forward moves and 8 curtseys on each side. When you’re ready for a bigger challenge, hold a weight in both hands for the reach forward, in your right hand as you curtsey right and in your left hand as you curtsey left.’

 

5. Flat: Neporent details, ‘Stand on your left leg with your right leg out to the side and your right heel lifted off the floor. Bend down into a crouched position, reach your right hand to the floor in front of you and extend your left arm behind your body. Using the power of both legs, spring upward and jump to the left. Land in a crouched position with your left leg now out to the side, your left hand in front of you and your right arm back. This equals one rep. Continue alternating sides for one minute. Work up to three sets with 30 seconds rest between.’

 

Categories: double bum, flat bum, Saggy Bottom

Butt Workouts: The Best Way For A Shapely Behind

Like every part of the body, the bum is more scrutinised than ever before. We tend to think about our rear ends and the way that they look and worry that we need to improve ourselves. As with every body part there are many different types and they can effectively be broken down into the following categories. There’s the ‘big’ bum that may result from a good shaped bum that has just gotten a little out of a control. The ‘V-shaped’ bum is more squashed into the shape of V. The ‘flat’ bum is self-explanatory. The ‘saggy’ bum droops at the bottom, the ‘double’ bum is like a double-chin only at the rear end and the ‘bubble’ is the pert, round buttocks that are often considered the most desirable sort of bottom.

 

If you want to work out your rear end it is worth remembering that the type of exercise you do should be tailored to the type of bottom that you have. Behinds come in all these different shapes and sizes and you need to make use of the type of exercise that is right for you. So here are some of our top tips for the best exercises you can use to work out your butt and get the shapely posterior you desire.

 

If you have the V-shaped rear end that means that your buttocks will be broader and wider at the top but less so at the bottom and this means that you’ll need to work out the whole of the butt muscle to achieve results. The best way to do this is by using the exercise known as the Step Up. This involves the use of a step or a bench. Stand in front of the bench and then step up onto it, one leg at a time stepping with the right leg first. Then step off the bench, again using one leg at a time. Repeat this exercise 10 times for each leg.

 

Every wondered how top celebrities manage to avoid the ‘saggy’ butt? They do it by using a workout known as the sumo squat. This exercise works out your buttocks and keeps them in shape. To do it you need to stand with your legs a shoulder width apart and then move your leg in a circular kicking motion, landing it back around  a foot wider than you had been in your initial stance. Repeat this move 10 times for each leg and you will be well on course to avoid the saggy bottom.

 

Equally unappealing is the ‘double’ bum, where you have an extra fold of fat on your bum. Cross-country skiing and other exercises such as this are the best way to avoid this butt-based affliction. But if you are stuck for time and need to do something indoors you should do a move known as the prone leg circle. Lay flat on your stomach with your legs together and your toes pointed. Raise your legs slightly off the floor and then use your hips to make a small circular motion.

 

If you have a big butt, this can be a very attractive feature but if things have gotten a little out of hand your bum can become too big and make it difficult to fit into clothes. If this is the case, the best plan is actual to drop a few pounds as this will help you lose some weight from your backside. Doing so ensures that your big bum becomes a more manageable size that is both sexy and healthy –a  fantastic combination.

Categories: bum, butt, double bum, exercise, nbsp, rear, shaped bum, step