These are the best exercises to get a peachy bum based on your body type . . . but which shape are YOU?
A PEACHY behind is the ultimate goal for most women who envy the Kardashian-Jenner clan, but fear not as these are the best exercises for your bum type.
There are four classic bum shapes, the square, the heart, the inverted v and the round shape.
A perfect example of the range can be seen on the Kardashian-Jenner sisters, with Kim K having arguably the most famous and photographed bottom.
Both Khloe and Kim fit into the heart-shaped category, while supermodel Kendall has the square, Kourtney has an inverted v and Kylie the round bottom.
If you’ve been hitting the gym but haven’t seen any results, it could be you’re doing the wrong exercises for your bum shape.
Personal trainer Em Furey has shared her secrets for getting the perfect rear on , and how to know which bum type you have.
Square
Catwalk model Kendall Jenner, known for the enviably slender figure, has a square shaped bottom.
This shape is characterised by the more rounded part of the bottom falling lower, but excess weight is actually held higher, leading to the possibility of muffin-tops.
If this is your bum shape, you should focus on your glutes to ensure a proportioned shape as overall volume can be tricky to acheive.
Em said: “Rotation lunges will train the abs and trim the waist down by targeting the obliques as well as the abdominal muscles.
“To perform a rotation lunge, you lunge forward and twist the torso the same side with whichever leg is in the lunge, to add weights to that will increase intensity.”
Inverted V
Kourtney’s bum is lacking in size and mass when compared to the other three.
For anyone with this shape it means a lot of work to build up muscle to give it that perky look.
Dedication will be needed to fill out your bum and give it definition, as often people with this shape have looser muscles.
Em said: “Gluteus maximus is the main focus here in the inverted V shape bum, this needs to get fired up to achieve a lift in those posterior glute muscles.
“An example of an exercise to do if you have this shape bum would be goblet squats.”
Round
With Kylie Jenner’s derriere almost as famous as big sister’s Kim’s, it’s interesting to note they have a different shape.
Anyone with in this category will have a perky behind, with fat evenly distributed around the cheeks.
Almost a perfect circle, there is no problem gaining mass but work needs to be done to tone it up.
Em recommends: “This is the shape to do glute exercises which hit all angles such as the lunge matrix.
“The lunge matrix is when you forward lunge and then on the way coming back to the other foot you take it out fluidly and laterally to the side in another lunge whilst keeping the other leg straight.
“The change in direction will switch on the other parts of the glutes.
Heart-shaped
Sisters Khloe and Kim have heart-shaped bums, which have similar volume to round shapes.
With Kim’s rear end arguably her most famous asset, it is no surprise to find out people with heart-shaped bottoms have no problem with volume.
People with this shape often see fat distribution focused on the lower part of the bottom, as well as the thighs.
For this shape, Em says: “The focus is on the gluteus medius here as the heart shaped bum typically doesn’t lack much in the gluteus maximus area.
“Pistol squats are performed by standing firmly on one leg with one leg out in front.
“Slowly bending down on the standing leg into squat position and bringing it back unto the top relying on that one leg to bring the body back up.”
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