Getting rid of an inverted backside, also known as having a V-shaped buttock shape, typically involves reducing fat around the waist and abdominal area and building up the lower glutes. Here's a detailed guide on how to achieve this.
Step 1: Identify and Address the Cause
The inverted backside shape is often the result of too much fat storage around the abdomen and less fat distribution in the lower glutes. This imbalance can be the result of a sedentary lifestyle, increased weight, poor dietary habits, or hereditary factors.
Step 2: Reduce Caloric Storage
To reduce fat around the waist and anterior glutes, it's important to create a caloric deficit. This can be accomplished by:
- Practicing resistance training to burn calories and build muscle
- Eating a balanced diet that is low in calories
- Gradually increasing physical activity to increase calorie expenditure
- Combining strength training with cardiovascular exercise to maximize calorie loss
Step 3: Focus on Lower Glute Development
Building muscle in the lower glutes will help fill out the inverted shape and round out the buttocks. Some exercises that can be performed to target the lower glutes include:
- Squats (both back and front)
- Lunges (front and reverse)
- Hip thrusters
- Glute bridges
- Fire hydrants
- Dumbbell split squats
- Gluteus maximus exercises such as barbell hip thrusts
- Clamshell exercises targeting the gluteus medius
- Standing on one leg or with an unstable surface
- Incorporating exercises that involve active stretching
- Incorporating exercises that encourage hip abduction such as hip adductors machines or cable machine exercises
Step 4: Address Core Stability
The core plays a critical role in supporting the lower body and maintaining proper posture. Incorporating exercises that strengthen the core can help improve overall body balance and stability, which is essential for preventing injuries and improving form during exercise. Some core exercises that can be incorporated into a workout routine are:
- Planks
- Sit-ups
- Russian twists
- Bicycle crunches
- Push-ups with a stability ball
Step 5: Adjust Your Training Plan
As with any fitness regimen, it's important to listen to your body and adapt as needed. If you're new to strength training or haven't been actively exercising for an extended period, it may be beneficial to start with lighter weights and gradually build up over time. Additionally, consider incorporating rest days into your schedule to allow your muscles to recover and grow.
Step 6: Incorporate Lifestyle Changes
Making modifications to your lifestyle can also help achieve your goal of a rounder backside. These changes may include:
- Setting aside time for regular exercise
- Preparing healthy meals
- Drinking plenty of water
- Mindful eating habits
- Reducing screen time to improve sleep quality
- Seeking support from friends, family, or a personal trainer
FAQs
Q: What is the best exercise to get a round behind?
A: The best exercises for a round behind include a combination of exercises that target the gluteus maximus, gluteus medius, and gluteus minimus. Common exercises that can be included in a round behind workout routine are squats, lunges, hip thrusts, glute bridges, fire hydrants, clamshells, Romanian deadlifts, single-leg glute bridges, hip extensions, and standing on one leg.
Q: How often should I train my glutes?
A: It's generally recommended to train your glutes 2-3 times per week. However, it's important to allow adequate time for recovery between sessions. For example, training your glutes on Saturday and Sunday would allow ample rest to the muscles.
Q: Can I get a round backside without resistance training?
A: While it's possible to get a rounder backside through exercise alone, incorporating resistance training, such as weight training, can accelerate the process of building muscle and achieving a rounder backside. This is because resistance training stimulates the release of growth factors from non-synaptic stem cells within the skeletal muscle. However, proper nutrition is also essential for fueling muscle growth.
Q: How long will it take to get a round backside?
A: The time it takes to achieve a round backside can vary widely depending on factors such as age, genetics, fitness level, and lifestyle. Some people may see significant changes in the size and shape of their glutes within a matter of weeks of consistently incorporating resistance training and good nutrition into their routines. However,
Q: Can I get a round backside overnight?
A: Getting a round backside overnight is not possible. Achieving a rounder backside through exercise and nutrition takes time and consistent effort. It's important to be patient and make gradual changes to your diet and exercise routine over time.
Q: How can I prevent injuries when training my glutes?
A: Preventing injuries when training glutes is crucial for maintaining good form and preventing long-term issues. Some tips to help prevent injuries include warming up properly before exercising, incorporating exercises that support your core and lower back, using proper weight resistance, allowing adequate time for recovery between training sessions, and seeking professional guidance if necessary.
