If you’re looking to turn your square bum into a round one, you’re in the right place! We’ve all heard the saying, “you are what you eat,” but what if we told you that you can also shape what you’ve got? With the right combination of exercises, nutrition, and determination, it’s possible to sculpt the bum of your dreams.
In this article, we’ll share the secrets to a curvier, more voluptuous backside that will have you feeling more confident than ever before.
The journey to a rounder bum starts with understanding the anatomy of your gluteal muscles. These muscles, including the gluteus maximus, gluteus medius, and gluteus minimus, are responsible for the overall shape and firmness of your bum.
Strengthening these muscles through targeted exercises can help improve their appearance and create that coveted round shape.
But what makes round butts so attractive?
We’re glad you asked!
A round butt beautifully adheres to the 1.618 law. No, this isn’t the number of carbs you should consume daily for a trim waist and a luscious booty. Instead, 1.618 signifies the golden ratio.
The golden ratio is a mathematical proportion frequently found in nature. When utilized in design, it yields organic and natural-looking compositions that are visually appealing to the eye.
Additionally, researchers have discovered that the sight of a woman’s ample derriere activates the reward centers of the male brain, which are otherwise stimulated by substances like drugs, alcohol, and food.
So, the next time you find yourself admiring a voluptuous woman, you can thank Mother Nature for it. You’re welcome!
And if that wasn’t enough, a study revealed that women with larger behinds tend to be more intuitive than those with smaller bums.
If you’re looking to enhance your lower body curves and achieve your dream legs, our guide on getting thicker thighs through effective exercises and tips can be a helpful complement to our article on how to turn a square bum into a round one.
Different Booty Types
A square butt, playfully referred to as a flat butt, is a well-known glute shape in the fitness realm. But wait, there’s more!
Let’s take a look at the four prevalent butt shapes and their distinct features:
- Square Butt (H-shape): These bums carry volume up top but taper towards the bottom, creating a muffin-top effect.
- Round Butt (O-shape): Characterized by full hips and even fat distribution across the butt cheeks. Celebs like Kim Kardashian, JLo, and Nicki Minaj sport this style.
- Heart Butt (A-shaped): Ladies with a slender waistline and fat concentrated in the lower part of their derriere are said to have peach-shaped booty.
- Inverted Butt (V-shape): Boasts more fullness at the top but narrows towards the lower butt.
It’s important to note that while many people use the terms round and heart-shaped butts interchangeably, they’re not identical. A round-shaped butt is more visually appealing from the side, while a pear-shaped butt appears more curvaceous from the back.
Factors Influencing Booty Shape
Here are the factors that contribute to your unique butt shape:
- Genetics: Your DNA plays a role in the position of your hip bones and pelvis, which ultimately shapes your backside. Plus, genetics determine how your body distributes fat.
- Size of your gluteal muscles: Different folks have varying muscle sizes, origins, and insertion points, which influence the shape and size of their muscles.
- Hormones, weight, and age: Your booty shape often evolves with age. For instance, the V-shaped butt is commonly associated with older individuals.
- Lifestyle: Your lifestyle, including your diet and activity level, can impact your butt shape. Those with sedentary jobs who indulge in unhealthy eating habits are more likely to sport a V or H-shaped rear.
While factors like genetics are unalterable, don’t lose hope in transforming your physique and revamping your square butt. By making lifestyle changes and embracing a proven workout routine, you can develop your glutes and achieve the booty shape you desire.
How To Go From a Square Butt to a Bubble Butt
Here is everything you need to know about building a round butt:
Embrace Exercise
If you’re looking to change your butt shape, you’ll need to alter the size and shape of your gluteal muscles. It’s no surprise that exercise is the best non-invasive method for achieving a bigger and rounder booty.
The best part? You don’t need a gym membership to sculpt an hourglass figure. Simple bodyweight exercises that you can do at home can help you build the dreamy derriere you desire.
So, why isn’t everyone strutting around with a Kim K-esque booty? Laziness, a lack of knowledge, and willpower are often to blame.
Optimize Your Diet
An effective training program and a nutrient-rich whole-food diet go hand-in-hand in any muscle-building endeavor. Depending on your current body weight, you may need to choose between a calorie deficit or surplus to achieve your dream figure.
In a calorie deficit, you consume fewer calories than you burn daily. Conversely, a surplus involves eating more calories than you expend.
A study found that the caloric equivalent of one pound of body weight lost or gained is 3,500 calories.
Moreover, experts suggest eating 500 fewer calories each day or 3,500 fewer calories per week to lose one pound of fat weekly. Similarly, you could gain a pound each week by adding 500 calories to your diet.
Prioritize Recovery
No matter how rigorously you train or diet, you won’t see the desired results unless you give your body enough time to rest and recover from your workouts.
Aim to sleep at least seven to eight hours every night to allow your body sufficient time to recuperate. Additionally, consider introducing supplements like protein powders, BCAAs, multivitamins, and glucosamine to your diet to aid in recovery.
Surgical Intervention
We’re not talking about the scissors exercise, but rather a doctor, operating room, and surgical scissors. If you’re looking for an instant derriere makeover, surgery is an option.
Some medical procedures to alter your butt shape include:
- Brazilian butt lift
- Sculptra filler injection
- Implants
- Emsculpt muscle treatment
- CoolSculpting
However, we don’t recommend this route, as surgery can never replace the development, symmetry, balance, and aesthetics achieved through hard work and consistent training.
Gluteal Anatomy
Before diving into the top bubble butt-sculpting exercises, let’s take a moment to understand the gluteal anatomy. By knowing the structure of our derriere, we can select the most effective movements to create a round and full booty. The glutes consist of three muscles:
- Gluteus Maximus: The largest and strongest muscle in our body. A well-developed maximus gives our rear that coveted round shape.
- Gluteus Medius: Controls transverse and frontal plane motion of the femur and hip.
- Gluteus Minimus: The minimus primarily acts as a hip stabilizer and abductor of the hip.
Exercises to Transform Your Square Butt Into a Bubble Bum
To build a curvier butt, we’ll focus on the gluteus maximus (naturally) and the gluteus medius. The medius is situated higher on the glutes and enhances muscle separation and aesthetics.
Incorporate the following exercises into your glute training routine for a golden ratio-worthy booty:
1. Squat
No surprises here—the squat is the ultimate leg builder and an essential part of any booty-boosting workout regimen.
How to do it:
- Stand upright with your feet shoulder-width apart.
- Place your hands behind your head or extend them straight in front of you.
- While keeping your torso upright and your eyes fixed forward, slowly lower your body by bending your knees and pushing your hips back and down.
- Squat down until your thighs are parallel to the floor. Return to the starting position by pushing through your heels explosively.
- Avoid locking your knees at the top.
- Repeat for the recommended reps.
2. Romanian Deadlift
The Romanian deadlift’s limited range of motion enables lifters to concentrate on their glutes and hamstrings, while the conventional deadlift targets the back more prominently.
How to do it:
- Stand upright with your feet shoulder-width apart.
- Position yourself behind a barbell so that your legs are almost touching the bar.
- Grasp the bar with a mixed or overhand grip.
- Deadlift the weight into position at the top, with your hips and knees locked out.
- Lower the barbell towards the floor by pushing your hips back and hinging forward until the bar is just below knee height.
- Return to the starting position explosively.
