Booty Shapping workouts for every butt type.The best forms of beauty
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V ShapeA 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. You won’t find any better advice for doing that than from original Buns of Steel star, Tamilee Webb.
Webb’s favorite exercise for rounding out a V is called the Step Up. 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. Nate Bear (illustration) / Valerie Fischel (photos)
Saggy
There’s a reason A-listers like Heidi Klum, Faith Hill and Liv Tyler all have gravity-defying glutes: their trainer David Kirsh. One of his secrets for firming up flabby buttocks muscles and burning fat off the backside is The Sumo Squat, a big move that works even the deepest, hard-to-hit muscle fibers of the hips and buttocks.
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.
To banish all excess fat from your rearview, Kirsh also suggests eating a healthy diet and doing 45 minutes of cardio daily. Nate Bear (illustration) / Valerie Fischel (photos)
There’s a reason A-listers like Heidi Klum, Faith Hill and Liv Tyler all have gravity-defying glutes: their trainer David Kirsh. One of his secrets for firming up flabby buttocks muscles and burning fat off the backside is The Sumo Squat, a big move that works even the deepest, hard-to-hit muscle fibers of the hips and buttocks.
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.
To banish all excess fat from your rearview, Kirsh also suggests eating a healthy diet and doing 45 minutes of cardio daily. Nate Bear (illustration) / Valerie Fischel (photos)
Double Butt
You know about the double chin, so how about the double butt? That’s when your butt has an extra fold to it. If you’ve got one, Lara Hudson, star of the “10 Minute Solution: Pilates” DVDs, says that the absolute best moves to lose a double butt are exercises that combine cardio and strength training, such as cross-country skiing or pulling a Rocky by running up (and down) stairs, along with performing Prone Leg Circles.
“I love Prone Leg Circles for this particular issue because it tones the lower back as well as the buttocks, hamstrings and inner and outer thighs,” Hudson says.
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.Nate Bear (illustration) / Valerie Fischel (photos)
Toning workouts that cater to teach different butt type can help tone your glutes and lift your butt.
The best workout for every butt type.
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