Want a different bum? Bigger? Rounder? Lifted? A Shelf? I'm the Telford personal trainer for you!

What Bum Shape Have You Got Now?

Just as there are different body types, there are different bum shape types as well. What bum type do you have?

Most plastic surgeons recognize four main shapes when it comes to women’s glutes:

▪   Square – “H” shape

▪   Round – “C” or “O” shape

▪   Heart/pear – “A” shape

▪   Inverted – “V” shape

It can be helpful to know which shape you are closest to, as this will can determine what kind of shaping exercises you can to do to work the bum shape that you’ve got into a more desirable one.

Your bum may not match the above examples exactly, but you should be able to choose which shape your butt most closely resembles.

What Can I Do to Change My Bum Shape?

Depending on your weight and if you are carrying excess fat or lack muscle in the gluteal region, there are a few things you can do to make your bum appear to be a softer shape naturally:

▪   Exercise. Incorporating the right kind of exercises that shape the butt can build out those muscles that will give you a better shape. A strong butt is a sexy butt. Bigger glutes will give you a rounder, tighter booty and accentuate your natural curves.

▪   Diet. If you’re carrying a bit of extra weight around your hips, thighs or butt, this can give you a flabby shape. Watching your diet and what you eat is probably the best and fastest way to lose weight from your whole body, including your bum.

▪   Clothing Choice. Choose clothes that flatter your butt and draw attention to the aspects of your shape that you like, while down-playing any of your less attractive features. Poor clothing choice can make even the best body look bad, and good clothing choice can take an average looking body to be incredibly sexy.

▪   Consider Enhancement Underwear. Bum enhancing underwear and shapewear is a great way to shape your booty to the way you want it to look. This option is inexpensive and can give you an instant boost when it comes to the way you present yourself to the world.

“O” Shapes

O shapes are also known as bubble butts and usually show a bulk in the top part of the bum that is well balanced with the bottom part of the bum.

If you want to, you can also follow the advice given to H-shapers to try and get a bit more volume in the sides of your bum.

With the bum type, luckily you don’t need to be too selective in terms of glute exercises that you choose. Any general glute exercises will benefit you and keep your butt perky – for example, squats, glute bridges and bulgarian split squats.

“H” Shapes

Your bum is lacking volume on the sides, and will benefit from exercises which target the gluteus medius to try and round out your shape. Try clamshells, lying side abductions, side lunges and ice skaters or curtsy lunges.

“V” Shapes

Those with a V shape will want to do exercises to add muscle bulk to the lower part of the buttocks as much as possible.  The V shape originates more from a fat distribution that is towards the top of the butt and around the hips and is a bit of a tricky one.

You are unfortunately limited by your genetic disposition to this particular fat distribution, but could perhaps see benefits from training the gluteus maximus.

Try plie, arabesque, kickbacks, and froggy glute lifts to focus on the lower glutes, which may help fill your bum out at the bottom. Glute bridges may also help build some volume generally, if you can make your bum bigger and rounder this may distract from your V shape a little.

“A” Shapes

You have a curvy feminine shape should still keep up a good routine of butt exercises to keep your booty looking its finest.

To ensure you don’t get too wide at the bottom part of your butt, keep up a steady dosage of the butt-lifting types of exercises such as arabesque, pile squats, and straight leg kickbacks.

Use squats and glute bridges to fill out the tops and rest of your butt and maintain an overall lift to your rear.

Help! I’m none of the above bum shapes, I’m just plain flat!

If you suffer from a flat bum, then you’ll want to start incorporating bum exercises into your routine ASAP!

The good news is that it is always possible to gain some increase in the size of your butt through exercise. Most people walk around with underactive glute muscles, which is one cause for flat bum syndrome. So start squeezing your bum as much as you can!

Your main goal should be to add muscle mass to try and bulk up your booty. Learn how to activate your glutes first, then focus on exercises like weighted squats, weighted glute bridges, hip thrusts, and ice-skaters.

When thinking about how to shape your bum, it’s all about realizing that it is possible to target different butt muscles in your workout routine and select exercises to encourage growth in those areas which will help to balance out your shape to one you prefer.