A heart-shaped butt, also known as an 'A' shaped or 'heart' shaped glute, is one of the most sought-after body types among women. It features a wider base that tapers into a smaller waistline, giving it an hourglass shape. The area around the lower Glutes and thighs tends to store more fat, while less around the waist, resulting in a fuller and round appearance.
characteristics
- The heart-shaped bump is generally considered the most feminine and attractive butt shape, often preferred by both women and men due to a natural allure of the 'childbearing' hips.
- Women with such butts store fat primarily in the lower part of the Glutes and upper thighs, with less fat around the waistline. This distribution contributes to the 'heart' or 'inverse' shape of the Glutes.
- As women age, their hormones change, particularly Estrogen levels, which influences fat storage. typically, fat storage moves away from the Glutes, thighs, and hips, and upward towards the midsection, potentially causing the 'hourglass' or 'heart' shape to flatten.
- While some individuals may have the ideal 'heart-shaped' Glute shape, it is essential to maintain functionality, strength, and activity to prevent age-related sagging.
ways to build heart-shaped bump
While the body can't change its genetic predisposition towards a heart-shaped Glute, it can be enhanced through exercise and nutrition.
exercise
- training frequency: Incorporating exercises that target the Glutes into your workout routine regularly can help maintain and build muscle tone in the area. Opt for exercises like hip thrusts, bridge exercises, deadlifts, and squats to engage the Glutes muscles.
- progressive overload: Gradually increase the intensity of your workouts by increasing the weight used, reps, or sets over time. This will help continue building muscle and improving the shape of the Glutes.
- isolation exercises: Isolating specific muscles can aid in improving overall muscle development. An example of this is cable abuctions, which specifically target the Gluteus medius and minimus.
- flexibility and mobility: Engaging in yoga or stretching exercises can improve flexibility and mobility within the Glute area, reducing the risk of injury and improving circulation.
nutrition
- calories: Aim for a Calorie surplus when attempting to build muscle, which will provide the necessary energy for fat loss.
- protein: The body needs protein to repair and rebuild muscle fibers. Aim for roughly 1g of protein per pound of body weight.
- carbohydrates and fats: Carbohydrates should be consumed post-workout to refuel the body and aid in recovery, while fats should be consumed in moderation as they provide essential fatty acids.
- water: Drinking plenty of water is crucial to staying hydrated and helping with recovery.
final thoughts
While the 'heart-shaped' Glute may appear more challenging to achieve due to genetics, it is possible with dedication, proper exercise, nutrition, and consistency. By incorporating exercises that target the Glutes and maintaining a balanced lifestyle, women can work towards a more sculpted and feminine backside.