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Hi Zoe! Great stuff with the barbell and dumbell work, in my opinion these are a must for building glorious glutes! We started with a Wellness athlete, so it only felt right to wrap up the list with a wellness pro. Ayala started her bodybuilding career in the bikini division but switched to wellness when it debuted in the IFBB Pro League in 2021. The heart or pear shape is generally considered to be the most feminine of the butt shapes, and is a result of fat distribution around lower portion of the butt and thighs. This results in a more tapered look from the waistline to the bottom of the butt (hence the “A” shape or ‘upside down heart’ description).
To fight that H-shape, try to include exercises that will work the sides of your butt to round out your shape from your love handles a bit – for example: curtsey lunges, clamshells, fire hydrants, L-sit side lying leg raises. At the same time, if you are able to reduce those love handles (though I fully understand how stubborn they are!!!) this will also help to round out your shape so your waist transitions nicer to your butt. Another H-shaped butt, again due to a wider pelvis which means the waist doesn’t taper towards the butt as smoothly:Just so you know, no, I’m not making these things up! The whole categorization of something as obscure as butt shapes seem to originally come from the cosmetic surgery field.
This particular shape is caused by either higher more prominent hip bones (you may even have hip dips), or a distribution of fat in the ‘love handle’ area. The overall effect is that the butt looks square shaped and is closer to appearing as a straight up-and-down right below your waist, rather than tapering to the waist with a smooth curve. Ayala has some of the densest lower bodies in the professional circuit. Her latest win came at the 2022 Boston Pro, where she dealt an upset to the 2021 Wellness Olympiarunner-up Angela Borges. How We Decided In general, for most people who do not do specific glute training, muscle does not contribute a lot to butt shape as the glutes are generally underdeveloped in most people.
I really would recommend the book “ Strong Curves” by Bret Contreras to you, as it talks about muscle building (specifically for a bigger booty!) in more detail, is aimed towards beginners yet does not gloss over details, and also includes several workout plans that could get you started. Have a look and let me know what you think! A second product that might suit you is Gluteus to the Maximus. Both are geared towards getting a bigger butt through building up your gluteal muscles. First off, a really good cataloguing system for female butt shapes ought to be able to encompass nearly all of the shapes that occur (excluding any specifically caused by medical abnormalities or injury). Second, there ought to be clear enough distinctions between categories to allow for consistent differentiation. Some plastic surgeons list the four types you have articulated, but others use five, basically dividing your “A type” into “A type” and “Inverted heart,” the latter being somewhat fuller at the base than the former. You are right that no one type is exclusive to any racial or ethnic group, but one type or another can be more prevalent in a particular racial or ethnic group. You are also right that some butt shapes mix characteristics of two categories or fall at the boundary between the two and are therefore difficult to precisely categorize. That said, four categories do not really adequately cover the range of possibilities that exist. You stated in one response that you had a hard time finding examples of large butts that clearly illustrated one of the four categories. If there are many examples of butts that do not readily fit into the categorizing system, that is a problem with the system. I’m really glad you’ve joined the challenge to shape your butt through exercise – here’s a warm welcome aboard 🙂 Fitness Volt is committed to providing our readers with science-based information. We use only credible and peer-reviewed sources to support the information we share in our articles.
Classsic H-shape, due to a little bit of fat distribution in the ‘love handle’ area – with some hip dip: Aside from these books, a more general recommendation from me would be to workout every second day or so, to allow for your muscles to recover. If you’re training to build muscle mass, in general you want to be doing low reps with heavier weights. While I am more about butt-building exercise as a quality, natural and permanent solution for improving butt shape, I understand that it may not be for everyone (though I sure will try my hardest to convince you!). However, one thing is certain – you can always try your hardest to shape your butt with exercise and you will see some improvement for sure, even if that’s just a fuller butt and shedding any unwanted extra pounds. This butt looks like a subtle V-shape to me, though it’s a bit hard to say because the hands are in the way:Until later, that’s all I can expand in this area, but I’ll be updating this article soon with some more info for the guys! I’ve Determined Which Butt Shape Type I have. Now What? Men’s butts are inherently different to women’s – due to a whole host of reasons (skeletal frame, muscles, fat distribution), you don’t typically find a guy’s butt that is shaped like women’s. The butt below could almost be a H-shape, but its got a lot of fullness in the cheeks and is perky, so I’m going to deem it a round O-shape! Sorry guys, but the area of men’s butt shapes seems to be very much behind (no pun intended) when compared to how much information there is on women’s butts. Commonly referred to as bubble butts due to their round appearance, a round butt shape is characterized by a fat distribution around the cheeks of the butt – including the upper portion of the cheeks, which causes a rounded effect when viewed from behind. This shape often sits high when viewed from the side, and is usually quite perky and full.
Fat storage around the butt and thighs in women is caused primarily by the hormone Estrogen. Unfortunately, Estrogen levels can decrease as we females age, which can lead to fat being stored around the abdomen and midsection instead of the butt. Knowing which butt shape you have can be important because you may not have the butt that you want right now. There’s not a lot of junk-in-the-trunk on the petite booty below, but it’s another classic A-shape:Not keen on sweating it out over weeks or months to try and build up your butt, and after an instant fix instead? No problem, there are products out there for you! Some say there are additional shapes, but sometimes it’s best just to keep things simple, so we’ll cover the main 4 in this article. What are the Different Types of Butt Shapes for Women? You generally have two three routes you can take here if you want to optimize the way your butt looks:
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