We've already told you about body types and preferred workouts for each type. Well, now we’re moving to the #center of the universe!
We repeat, just in case: the shape of the buttocks cannot be changed in any way, only by surgery. Excess fat can be removed from the buttocks only with cardio and proper nutrition.
Pixie Lot2
In ninth place is also an Englishwoman, singer, actress and dancer Pixie Lot. Active choreographic activities help Pixie maintain her figure in great shape, especially her butt.
Her measurements 87-64-92 make her figure very sexy and feminine. Weighing 58 kg, this mega-talented girl is 173 cm tall.
Blac Chyna
Options: 96,5-68-109 (157).
American model, dancer. Blac Chyna has become a real Instagram star. This girl is famous for her unique forms, as well as her opposition to the Kardashian clan.
Black began her working career early. She worked as a cashier and waitress, and soon gave preference to striptease. Black was immediately noticed because her butt was too prominent. She starred in many videos and continued her dancing activities.
They said different things about Chyna. Many people are surprised how she manages to dance with “a half ass instead of a butt.” Perhaps men like it, but it doesn’t look very aesthetically pleasing. The model does not like to talk about plastic, but there can hardly be any doubt about it. You can't pump up such a butt in the gym.
Serena Williams3
You only have to see Miss Williams once to understand that this girl is popular not only for her outstanding sporting achievements in the field of professional tennis. Systematic training in the gym allowed Serena to get parameters of 97-71-112 cm. Her body weight, with a height of 177 cm, is 80 kg.
Men all over the world watch not only the movements of the tennis player on the court, but also the advertising of a wide variety of products with her participation. For an athlete, Serena has a very feminine body, and the tennis player herself resembles a black panther with a very appetizing butt.
How to raise your butt with a shelf and remove the depressions on the sides of the buttocks?
Let's discuss in question form how to make a round butt out of a square one and how to lift the buttocks with the help of exercises:
- Do I need to do upper butt exercises to lift my butt?
There are no separate “top-bottom” muscles of the buttocks, just like the lower abs . You have only one muscle and the entire muscle works in the exercises: it is impossible to strain part of the muscles , look for details in the article Supersets and complex sets in training: exercises for all muscles of the body ! Therefore, all statements from Usmanova and her comrades in the style of “now we will trim the bottom of the buttocks so that they are more prominent” or “we are working on the top of the buttocks” are pure fairy tales.
- So how to pump up and make your butt shelf and lift your buttocks?
To lift the buttocks, i.e. In order for your butt to become “high,” you need volume in your glutes (all of them) and good posture , so stretch your lumbar region . Your lumbar arch visually shapes your figure, it affects how your muscles look in the overall context.
And, of course, it all depends on genetics . The lower the lower edge of the buttock attachment is located in relation to the top of the buttocks (marked with a green circle), the more difficult it is to make it look like a faucet. This usually applies to those who have a wide pelvis. Girls with a narrow pelvis have a “shorter” muscle attachment point, which means it will be easier to lift the buttocks.
- How many times a week should I pump my butt?
Muscle grows not during training, but during rest! Therefore, you need to think about how much time you need to recover and how many calories, proteins, fats and carbohydrates you need. It is very important . The speed of recovery is different for everyone and depends on the load on the muscle. After approximately 72 hours, you can repeat the workout.
Fast and high-quality muscle recovery after training
Well, let's finally talk about training!
Shakira4
Colombia gave us this talented singer with a very beautiful timbre. Fans are simply in awe of her fiery dances and round butt. The girl's height is 157 cm and her weight is 49 kg. However, a figure with parameters 87-62-94 and an outstanding voice are not the main advantages of this beauty, because she is also unusually smart.
The girl's intelligence level (IQ) is 140, in addition to which she speaks several languages. Shakira was taught belly dancing by her grandmother, who had Eastern roots, but the girl achieved the elasticity of her butt thanks to active dancing, fitness, yoga and other physical exercises.
Beyoncé
Options: 90-63-101 (169).
Popular R'n'B singer, dancer, producer and actress, owner of an equally famous butt. Beyoncé knows how to highlight her assets.
Her concert images highlight her butt, and her energetic dancing will drive any man crazy. Her figure is the standard of femininity. The singer has three children. In 2022, she gave birth to twins and within two months delighted her fans with her ideal figure.
Interesting fact: something happened at one of the star’s concerts. From under the too-short dress, one of the fans managed to see shorts with silicone pads. Beyoncé agreed to comment on this situation and said that her forms are a gift from nature, and she has never used such “devices” in her life.
Jane Selter5
Jane is known only for the fact that she is very hard and actively involved in improving her own body. This unknown American woman has made a simply perfect figure out of her body, whose parameters 91-58-91 are a dream for millions of women around the world.
Currently, Jane has become a famous fashion model who promotes sportswear from world brands from the pages of glossy magazines. More than 12 million people follow Selter on Instagram, including many stars and other celebrities, such as Rihanna or Beyoncé.
Amber Rose
Parameters: 107-69-104 (173).
Actress, model and artist from the USA. With her buttocks, Amber can compete with Kardashian herself.
By the way, the girls have been feuding for a long time. The reason for their hatred is Kanye West, who dated Rose back in 2009 and then left her for Kim. Since then, girls have been competing to see who is better and more successful. There is an opinion that they are “measuring their butts.” Indeed, if you look at photographs from past years, you will notice an impressive difference; their butts are growing by leaps and bounds.
Amber Rose, like most other stars, gives thanks to nature. She also claims to have pumped up her butt at the gym. “I’m tired of plastic asses,” is the actress’s opinion about the Kardashian sisters.
Scarlett Johansson6
A recognized Hollywood beauty, Johansson captivates her many fans not only with her professional acting in films, but also with her breathtaking figure. Many go to films with her participation only in the hope of seeing her naked.
Weighing 57 kg, the actress is 160 cm tall. With figure parameters of 99-66-92, Scarlet is perfectly built, which is probably why she is called the second Marilyn Monroe.
The heart (or pear) shape is characterized by a significant concentration of fat around the hips.
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When fat is stored around your thighs rather than on your thighs, it's a sign that you'll start having problems with estrogen deficiency in adulthood. Unfortunately, you may also suffer from fat accumulation in the front, under your belly. To correct the situation, you need to eat well, do all types of squats, or even join Pilates.
Rihanna7
This famous singer successfully does everything she doesn’t take on. So, she is known as an R&B singer, designer and actress. All these advantages are perfectly complemented by a luxurious figure with exciting shapes.
A slender body with parameters 86-64-99 adds sexuality to this talented girl. The owner of a luxurious butt is well aware of the advantages of her figure, which she loves to demonstrate to the general public.
What determines the shape of the butt
© JackF/Getty Images
It has also been noted that those with slightly larger than normal buttocks may have greater intelligence.
What is this connected with?
The results showed that those with curvy buttocks had lower cholesterol levels. And, most likely, in such women, the body more actively produces hormones for sugar metabolism.
Having a voluminous buttock implies an excess of Omega-3 fats, which have been proven to catalyze brain development.
In other words, a large fifth point is associated with higher levels of Omega-3. Omega-3s are known to promote brain health.
Thus, the benefits of curvy buttocks are obvious from a health point of view.
So what does your butt say about you and your health?
Beyoncé8
Beyonce deservedly entered the top three owners of the sexiest butts. However, this popular singer and sexy American woman became famous not only for her appetizing forms, but also for her songs that became worldwide hits. Despite the enormous popularity of her Instagram page, the singer does not seek to make money on it, just as she has no desire to appear nude for glossy magazines, although her appearance is the most photogenic.
With a figure with parameters of 90-66-102 cm, the singer’s height is 169 cm and her weight is 59 kg. The spectacular dark-skinned singer is the winner of numerous music awards, which once again emphasizes that this girl is as beautiful as she is talented.
Square butt
Buttocks are flat. Such a butt is considered a sign of the health of its owner, but there is a desire to “round” such a butt. To correct the situation, exercises should be done while lying on your side. You can do any lifts. Don't neglect bending and stretching. What to do:
- Lie on your side, raise your leg to a vertical position, lower it slowly, feeling the muscles work. Do 3 sets of 10 repetitions.
- Stand up, starting position - feet slightly wider than shoulder-width apart, dumbbells in hands. Lean to the right and left, raising your opposite arm up. Do 3 sets of 20 reps.
Jennifer Lopez9
For a long time, this popular American singer and actress was considered the owner of the sexiest butt. Despite all the actress’s professional achievements, she is most remembered for her appetizing butt. Jen was even the first to come up with the idea of insuring her most famous body part.
The singer herself tried for a long time to deny this fact, as well as the fact that she used plastic surgery to enlarge her buttocks. The latter fact can really be questioned if we take into account that the actress has Latin American roots and exhausts her body with sports training. You can learn a lot from J.Lo, because at 48 years old, the actress has a figure with parameters of 94-68-101, and weighs 63 kg. is in full accordance with his height of 164 cm.
Butt "triangle"
V-shaped butt. This shape is typical for thin girls with a lack of mass. This form also indicates estrgen deficiency. Other signs: sudden mood swings, insomnia, irregular periods, decreased libido, loss of energy. Eat right, eat more vegetables and fruits. Stop using hormonal contraceptives. The exercises you need should focus on adding muscle mass to your lower buttocks. Squat with dumbbells, do stretches. What else can you do?
- Plie squats. Take a dumbbell or kettlebell, spread your legs wide and squat - 20 times, 3 sets.
- Lunges. Step your foot forward, pelvis as low as possible, next step, lower your pelvis again. If you do the exercise without weights, do it for 15 minutes—for example, while you watch a TV series. With weights - 3 sets of 10 repetitions.
Nicki Minaj
Parameters: 102-69-114 (157 cm).
American rap singer. True, her fans are little interested in the star’s vocal abilities; her unusual figure is what attracts their attention. Nicki Minaj has ample breasts and appetizing hips. The difference between the waist and buttocks is 45 centimeters. Everything is clear here, plastic.
The difference between photographs of the star from different years is colossal. However, Minaj is not worried about this. She says that "it's okay to wash your bones." But no one will be able to look away when Nicky twerks.
Natasha Stewart
Parameters: 66-122 (waist - hips, chest volume and height unknown).
Natasha Stewart also decided to become famous with her butt. This American woman wanted to get into the Guinness Book of Records, and she succeeded. Plastic surgeons made Natasha’s dream come true; the difference between her waist and butt is 56 centimeters. Now Stewart proudly bears the title of “World's Biggest Silicone Butt,” and people call her Ant Woman.
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Briefly about nutrition for buttock growth
The gluteal muscles are no different from other muscles, so when training aimed at gaining mass, nutritional recommendations are standard:
- Total daily calorie content averages 40-50 calories per 1 kg of body weight
It's better to start with a lower number. If the muscles do not grow, the amount of food is gradually increased to the upper limit.
- The daily protein intake is 2 grams per 1 kg of weight
Priority is given to animal proteins - meat, fish, poultry, eggs and dairy products.
Vegetarians should diversify their sources of plant protein. Among them are soybeans, chickpeas, lentils, nuts, and legumes.
- Daily amount of carbohydrates - 5-6 grams per 1 kg
If you exercise regularly and steadily increase your training load (number of exercises, sets or repetitions, working weights), and your gluteal muscles are not growing, then the first step in nutrition is to increase your intake of this nutrient.
Preference is given to complex carbohydrates (porridge, black bread, vegetables). The diet may also contain simple sugars - sweets, flour, fruits, potatoes. But their share should not exceed 30% of the total.
- Drink enough clean water - 30-40 ml per 1 kg of body weight
These recommendations will help you gain a few kilograms. And if the type of figure is arranged in the right way, then the volume of the butt will increase.
