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The Best Booty Workout for Your Bottom Type

by Jessica Storm — December 4, 2014 at 11:00 am 1 Comment

Storm fitness

This is a sponsored column by Jessica Storm, ACSM Health/Fitness Specialist and NASM Corrective Exercise Specialist. 

All bodies have different bottom shapes. I’ll bet you didn’t know that your butt could most likely be classified into one of these four basic shapes: V, Round, Square or Heart. And if we want to get even more specific within those categories, we could also have these types: Flat, Saggy, Small and Ample bottoms.

For the sake of this article I will be focusing on the latter categories.

Of course, most of the exercises I describe below will be great for your booty regardless of its shape/size. However, like any good workout program, if you really want to start seeing some fine-tuned results, then your exercises really need to be customized according to your butt shape and type.

Generalized exercise programs can be great for someone getting started without any contraindications, but if you want to really see results you need to get customized.

I customize my clients’ programs based on a thorough assessment of their particular body type and goals they want to reach. This is how I am then able to sculpt their assets into the best shape possible. I show them the appropriate exercises for their bodies in order to get stellar results. Run-of-the-mill exercise tapes and programs are just too general to deliver the results that my clients wish to achieve.

So, what is your booty shape?

  • Flat: You have trouble building the muscles up in your buttock area and overall find you have a “flat” shape.
  • Saggy: Your bottom droops or sags; does not feel “lifted” in your pants.
  • Small: You tend to lose weight or muscle in this area first and have trouble “filling out” your pants.
  • Ample: Your bottom is round and large and you tend to put on weight or muscle in this area very easily.

Now that you have determined your booty shape, here are some exercises to target those buns.

Flat Butt Prescription: These exercises will help to perk up the muscles in your bottom area and fill/lift.

  1. Bridges and/or single leg bridges
  2. Curtsy Lunges
  3. Donkey Kicks on hands and knees
  4. Step ups (using chair, bench or plyo box)
  5. Side step squat with resistance band

Saggy Butt Prescription: These exercises will lift your bottom and create more definition between the hamstring/gluteus area to lessen the droopy effect.

  1. Walking Lunges and/or Step back lunges
  2. Stability ball hamstring curls
  3. Explosive jump squats
  4. Romanian Dead Lifts or single leg pickups
  5. Fire hydrants

Small Butt Prescription: These exercises will help to fill out your bottom area by focusing on working all the muscles of the gluteus to create definition.

  1. Goblet Squats
  2. Side Lunges
  3. Bird/Dog
  4. Box Jumps and/or explosive lunges

Ample Butt Prescription: These exercises will help to keep your bottom toned while not adding additional bulk in the gluteus area.

  1. Plié Squat
  2. Ball straight leg hamstring lift
  3. Leg Circles
  4. Side lying left lifts

Always remember that it’s best to get clear on where you fall on the spectrum. If you want to see outstanding results, then you will need to  do multiple exercises that target your specific shape.

If you’re confused about what butt shape you have, then go ahead and do them all for a major booty blast workout! Any exercise is better than no exercise — and all of these exercises put together can still be fantastic booty shapers regardless of your shape and size!

Jessica Storm is the owner of Storm Fitness — A Personal Training and Nutrition Company based in Reston. Her company has been serving the Northern Virginia area for over a decade and has received numerous recognition for the life-changing results it has delivered to clients. Read more at www.StormFitness.com.

  • eddiejacks

    Excellent article Jessica…
    Edward Jackowski, Ph.D.
    Exude fitness

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