Round 3, exercise.

Dr Jane Leonard, a GP and cosmetic specialist, explains why people have different butt shapes and what it means.

1. Square type

If your butt is square shaped, it's because fat is distributed mainly in the area below the waist, making your butt look heavier.

So people with this type of butt need to increase gluteal muscle training and should establish a low-fat diet.

This type of butt proves that you are a person with good resistance when facing stress or pressure as well as a stable immune system!

Leg raises

Lie on your side with your legs straight. Lift your top leg straight up and flex your foot as far as it will go. Repeat 10 times with each leg.

Step-ups

Use a raised platform so that your knees are at a 90-degree angle as you bend your legs. If you don’t have a platform, you can use a second step to perform the exercise.

Place your left foot on the platform and press your heel into it, lifting your right heel up with your toes touching the platform. Put all of your body weight on the foot that is on the platform. For added strength, you can hold a dumbbell or do a lunge with your foot on the floor (or both).

Jumping squats

The classic glute-building “squats” exercise with a little difficulty will bring faster results. That is, when gradually lifting your body from the squat position, try to jump as high as possible and so that your heels touch your butt when jumping to the highest point.

1. Round shape

This is often considered the “standard” butt shape and people with round butts are often considered to have an easier time giving birth due to their “open” pelvic structure.

With this type of body, fat is stored in the upper part of the glutes and there is no excess fat on the sides like with a square butt.

Sumo squats.

Spread your legs wide so that your feet are turned out at a 45 degree angle.

Perform squats so that your thighs are parallel to the floor but without putting pressure on your feet.

Bridge

This is a popular exercise that has a big impact on the buttocks.

Lie on your back, bend your legs and lift your butt up and hold this position for a minute or more depending on your tolerance. To increase the difficulty of the exercise, you can place a dumbbell weighing about 4.5 kg right above your hips.

Bulgarian split squat.

Grab a pair of dumbbells weighing about 2-4kg, one in each hand, put your feet back and place them on a bench or against a wall. Put your weight on your front leg and do squats, keeping your back straight. Do 15 reps on each leg.

1. Heart shaped

A heart-shaped butt is characteristic of an hourglass figure. The hourglass figure is also very popular with women because of its femininity. Fat is evenly distributed under the buttocks and thighs, making the waist smaller, creating a slim feeling.

However, as you age, this type of body is prone to sagging and exercise will help prevent this.

Dumbbell side bend.

Stand with your feet slightly wider than shoulder-width apart. Hold a 2-kg dumbbell in each hand and lean to the left while raising your right arm and doing the opposite. Do 4 reps on each side.

Explosive lunges.

Keep your legs together and your arms bent, clasping your hands in front of your chest. Perform a lunge (one leg is placed in front with the knee bent and perpendicular to the ground while the back leg is also bent at a right angle behind) then jump up and switch legs, landing on the other leg in a lunge position. Note that while doing this exercise, your arms are always in front of your chest with your hands near your chin.

Mountain climbers

Get into a push-up position, placing your hands parallel to your shoulders while keeping your feet together. Focusing your weight on your hands, begin to “run” and “climb” as fast as possible. Alternately pull each leg up to your chest and return it to the starting position. Finally, if you still have energy, pause in the push-up position.

1. V-shaped

Estrogen levels are one of the causes of this butt shape. Estrogen levels begin to decline after menopause, causing fat to shift from being stored around the buttocks to other parts of the body, especially the waist, causing this area to “shrink.” However, the good news is that it is not too difficult to restore.

Deep squats

For this exercise, you should stand in front of a mirror to help avoid mistakes.

Lean back in front of the mirror. Place your feet slightly wider than hip-width apart and slowly sit down as if you were sitting in a chair. Keep your knees even and your back straight.

Lunges on the move

This exercise requires some distance, so large rooms, hallways and streets are suitable. Take long, wide steps with a low lunge position, which is good for the pelvis. Then stand up slowly from this position and take the next step. Repeat and make it more challenging by holding weights.

Pop squats

Stand with your feet wider than shoulder-width apart. Begin squatting and jumping up to a moderate level as you stand up so that when your foot lands, one hand touches the floor and then repeat with the other.

And now let's see what your butt is like to start choosing the right exercises right away!