A pair of round “bubble” hips or heart-shaped buttocks is a common goal for many women. However, we are all born with different butt genetics, and these genetics will largely control the shape of your buttocks.
The most common problem for most people is that they have V-shaped hips that lack volume and shape. Due to muscle loss and a shift in the distribution of fat from the hips to the abdomen, as people get older, it is also more prevalent in underweight and older women.
Let’s get right into how to make a V-shaped butt into a rounder butt since you probably have a V-shaped butt if you are reading this article.
Read more: How to Get Rid of Square Buttocks—7 Best Exercises – Womens Health Tips
What is a V Shaped Bum?
A V-shaped butt is characterized by a smaller butt and a larger waist. Hips are fully developed in people who have a V-shaped buttock. Their buttocks are fuller at the top compared to the bottom of the buttocks. The large waist and small butt create the appearance of a “V.” Older women are more likely to have a butt with a V shape. On account of lower estrogen levels, this is thought to happen. Changes in estrogen levels may affect where fat is stored. In older women, butt fat disappears while abdominal fat builds up (unfair!). This change in fat distribution can lead to an inverted butt shape where the base of the butt is much smaller than the top of the butt. The inverted butt is unfortunately also prone to drooping as a result of volume and fat loss.
The mid and lower buttocks of the V-shaped butt lack volume. When compared to the overall circumference of the butt, the cheek area may appear small and droopy. Patients with a V-shaped butt can appear to have a very unhealthy-looking butt because there is no volume at the inferior border of the butt.
Like all other parts of the human body, the shape and form of your buttocks is determined by:
- Your skeletal structure
- Your muscular mass
- The way your body distributes and stores fat
The main bone that shapes the shape of your buttocks is the pelvis, which is largely influenced by genetics in addition to nutrition during childhood and adolescence. Contrary to popular belief, muscle will only play a very small part in determining butt shapes unless you hit the gym like a madman! Fat distribution—whether it’s on your bum’s sides, bottom, or throughout—is the final major factor.
How to Get Rid of V Shaped Bum?
Squat depth is extremely important for developing your glutes. Exercises for a v-shaped bum include squats. Your butt will work harder than your quads as you lower yourself deeper into the squat. You lower yourself below the 90-degree angle when performing a deep squat. The hardest part of the exercise is not, however, squatting deeply. The trick here is to return to your starting position. Since this exercise requires a high level of muscle mobility and stability, you must be in good physical condition to perform it. So, here are how you squat your way to the ideal butt:
- Stand with your feet shoulder-width apart and flat on the ground.
- By pushing your hips back and shifting your weight to your heels, brace your core.
- Keeping your back completely straight, lower your hips.
- Descent to a few inches above the ground is possible.
- By stepping backward, straightening your knees while driving your heels into the ground.
Even if you are a beginner, it is not necessary to descend all the way. Maintaining proper form is more important. Your glute muscles won’t work as hard if you squat deeply but with a hunchback. So, even if you dip below 90 degrees for a short distance, concentrate on performing the exercise correctly. No rush is needed here; eventually, you will get there.
Another workout requiring a mat is the fire hydrant. As the pointed butt raises, fire hydrants engage all the glute muscles, hamstrings, and core. So get down on the floor and follow these steps:
- On your mat, assume the all-fours position. Your hands should be shoulder-width apart, and your knees should be directly beneath your hips.
- For improved stability and equilibrium, maintain a neutral spine and tighten your core. Keeping your head and lumbar spine in a straight line, gaze at the mat.
- In order to keep the hip parallel to the floor, lift your right leg out to the side. Avoid significantly shifting your weight to the other side while doing this to avoid violating the form.
- Lower the leg to the starting position.
A set of exercises called lunges targets specific muscle groups in succession. The largest muscle group in your body, your glutes, are the primary focus of these exercises.
Lunges are therefore the best exercise for getting rid of V-shaped bums. The complex nature of the exercise makes it best for beginners to perform lunges slowly because they risk losing their balance.
Here is how the form of the classic lunge should look:
- Find stability and maintain a straight spine. To improve your balance, slightly forward-tilt your core.
- Keep your knee at a 90-degree angle as you advance on one leg. On the ground, your foot must be level. You must resist the temptation to let the knee look inward in this situation. Do your best to keep your legs straight.
- Press into the heel of your front leg to return to your starting position.
They are once again a go-to for many of my clients, despite the fact that this exercise is not widely known (though it is gaining popularity). In order to concentrate solely on maximum end-range glute contractions with little to no hamstring or quad involvement, the Kas Glute Bridge uses a small range of motion and a slow, controlled tempo.
It’s not impossible to get rid of a V-shaped bum, and it won’t happen overnight. You can finally bid the V-shaped bum farewell with straightforward exercises like Bulgarian split-leg squats, arrow squats, or even simple squats.