A square or H-shaped butt is one in which the shape from the hip bone to the outer thigh is more or less a straight line. Some people with this shape have prominent, high hip bones, “hip dips,” or a layer of fat on their flanks (or what some call the “love handles” area).
Most people with square or H-shaped butts avoid underwear that rides up high and opt instead for boy shorts, bikinis, or thongs. They also avoid low-rise jeans, too, because higher-waisted pants might be a more comfortable fit.
There are several factors that determine your butt shape.
Your skeletal and muscle structure plays a big part, including the:
- position of your hip bones and pelvis
- size of your gluteal muscles
- way your butt muscles attach to your thigh bones
Your genetics determine your bone structure and how your body distributes fat. People hold fat differently in their bodies per genetics. Some hold their body fat in their hips and glutes, some in their thighs, and others more around their midsections.”
In addition, hormones, weight, and age also factor into the shape of our butts. With aging and hormonal changes, especially after menopause, fat distribution changes,” she explains. “More fat gets deposited around midsections as opposed to hips and butts.”
How To Get Rid Of A Square Butt
Over the last few years, there has been an increase in the number of women who began to seek ways to improve the shape and size of the buttocks. The trend follows the popularity of celebrities such as Kim Kardashian, Rhianna, and Scarlett Johansson; talented names who’ve attracted attention to their shapely bottoms. According to leading experts in aesthetics plastic surgery here is how to get rid of square butts:
Barre and Pilates Classes: Barre simply uses body weight, a barre, and mat, and sometimes an exercise ball, while Pilates ranges from just using light hand weights and magic circles to apparatuses, such as a reformer or tower. Barre focuses on small, intense movements that push muscles to the point of fatigue, often in an aerobic setting.
Barre and Pilates are great classes for creating a strong core and a round booty. Many of the exercises performed during Barre and Pilates classes involve small, repetitive movements that are designed to build muscles without putting unneeded stress on your body. Because any weights used in these classes are very light, almost anyone can take part in them!
Work on your Waist with Lunges: Lunges are a popular strength training exercise among people wanting to strengthen, sculpt, and tone their bodies, while also improving overall fitness and enhancing athletic performance. This resistance exercise is popular for its ability to strengthen your back, hips, and legs, while improving mobility and stability. In addition to doing exercises that focus on your glutes, those with square buttocks should focus on areas that target their waists.
Trimming down the waist area will naturally create a rounder, fuller-looking bottom. A great exercise to do for this is the lunge with an added pelvic rotation. Other than hitting your butt, these will target your waist, abs, obliques, and lower back as well. Other popular ab exercises like crunches, sit-ups, and planks can also target your midsection and help you achieve a trimmer waistline.
Squats: The squat is considered a compound movement, meaning it works for multiple muscle groups across multiple joints. The primary muscles involved in the movement are your quadriceps (the muscles in the front of your thighs) and your glutes (your butt muscles). Squats can’t make your butt any larger, but they can certainly help tone it up and add some overall shapeliness. For an added challenge, try doing squats with a lateral raise: Stand tall with feet resting parallel and hip-width apart, and then lower into a deep squat. While squatting, send your hips back toward the ground behind you. As you return to the top, lift your leg out to the side with a flexed foot. Repeat 16 times on one leg, and then switch to complete both side-leg exercises on the other leg.
Bridges: A bridge exercise isolates and strengthens your gluteus (butt) muscles, the gluteus maximus, medius, minimus, and hamstrings, which are the main muscles that make up the posterior chain. It is done by lying on your back with your knees bent, feet flat on the ground, and at a comfortable distance from your butt.
Bridges are a great, low-impact way to tone and sculpt your booty into the round shape you desire. To do a bridge, lie on your back on top of a yoga mat or other soft surface with your feet on the floor about hip-distance apart. Keeping your head, neck, and shoulders on the ground, lift your hips toward the sky. Flex your core muscles and maintain a straight line from your knees to your chest. You can hold this pose for three seconds and then lower your hips. Repeat this exercise 10 times for the best results.
Booty Busting Side-Leg Lifts: Side leg raises involve abducting, or pushing away, the leg from your midline. It’s a great and simple way to build strength in the outer thighs and the hip abductors, which include the gluteus medius and minimus.
Side leg lifts target the iliopsoas (the anterior hip flexors) as well as the abdominal muscles. To do this exercise, lie on your side with your bottom leg bent and your head resting on your ear. As you lift and lower your leg with control, keep your top leg extended and facing forward. Don’t allow your leg to come down completely and rest on your lower leg at the bottom of the movement. Do 16 reps, and then pulse your leg a few inches off the ground for another 16 reps. As an extra challenge, try placing a booty band around your legs for some added resistance training!
Do Cardio: Cardio is defined as any type of exercise that gets your heart rate up and keeps it up for a prolonged period of time. Your respiratory system will start working harder as you begin to breathe faster and more deeply. It can help to do some cardio work to burn fat and calories. Machines such as the treadmill, the elliptical, and the Stairmaster are great for burning calories and getting your heart-rate up. If you prefer to work out outside, running, jogging or even speed walking regularly can help you reveal a more toned you. There are also fun classes designed to help you sweat in a fun environment, such as Zumba, Vixen workout, or even Salsa classes!
These simple exercises, either added to a Brazilian Butt Lift (BBL) procedure, can help transform square buttocks into a rounder, more feminine shape. Try these exercises daily or every other day to achieve a sleek, toned physique and the booty you’ve always wanted.