There are 5 butt shapes. Every butt type needs specific training. Not every sport is right for every butt. Take the test and find out how to get your dream butt.
For some the best piece, for others the eternal problem zone. If you want to make your butt your favorite body part, you need to know what type it belongs to.
Too thick, too flat or even Cellulite?
Many want to have a crisp, toned and beautiful buttocks.
We have therefore collected the best tips and tricks for a great butt and show you in this post the right mix of Sport and nutrition for your butt shape.
Table of contents
What you should know in advance: no matter which one, whether the butt is big, small, flat, thick, tight or flabby, they all have one thing in common: anatomy. Each butt consists of three major muscle groups.
If you are interested in this topic, you should have a look at our contribution "Butt Types Anatomy: Understanding the Structure of the Buttocks". drop by. Here I explain everything about the muscles and what tasks each muscle group has.
And of course, very importantly, why you can't just train the shaping maximus muscle if you want a crunchy butt.
How to find out which butt type you are
Apple, pear or nectarine? This is not about a recipe for a fruit salad, but about the shape of your butt!
Basically, we distinguish the peach butt, apple butt, potato butt, pear butt and tomato butt.
This is what the different po shapes look like:
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| Tomato butt | Pear butt | Potato butt | Peach butt | Apple Butt |
| 50% of all women have this butt shape. | Approximately 15% of all women have a pear butt. | 30% correspond to this butt type. | The peach butt is a hybrid. | Only 5% of women have an apple butt. |
As you might guess, peach butt and apple butt are counted among the most popular butt shapes. Tomato, pear and potato butts have their typical problems.
Apple butt and pear butt are among the most visually popular butt shapes. Only 15% of all women have a pear butt. Only 5% have an apple butt.
What are the typical problems of any butt shape
If you already have an apple, pear or peach butt, consider yourself lucky. In this case, you can ensure that you keep it for a long time through a balanced lifestyle and exercise.
The other butt types have certain weak points and depending on what shape your butt is, you will already know some of the problems.
But don't worry, because for every problem there is a solution.
This is the perfect jeans for your butt!
It is the same with the different butt shapes: with the appropriate diet and the right exercises for your butt shape you can achieve your goals!
Tip: With our "Belly Legs Butt Workout Plan" you'll get a tight butt in just 4 weeks. We've packed in plenty of exercises and healthy recipes for you.
Problem 1: Thick, not tight butt (tomato butt)
Features of the butt type tomato
Tomato butt is the most common butt type. It is slightly thicker and not very tight.
Due to the flabby and softer structure, the Tomato type - similar to the Potato type - is quite prone to cellulite. In addition, this butt type also often suffers from sagging buttocks.
Sport for the tomato butt
In this case, it is necessary to reduce the excess fat deposits. Therefore, you should try to strengthen your gluteal muscles and additionally use Calorie burning units insert.
Endurance sports such as cycling, running or swimming are not only good for the cardiovascular system, but also strengthen the connective tissue.
Especially the Swimming acts like a massage for the tissue due to the water resistance. The muscles in the calves and thighs are also targeted during cycling and running.
We have dedicated a separate post to the tomato butt. Here you come to: "Butt Guys Special: Sport for the Tomato Butt".
Wow! This workout makes your tomato butt really tight!
Ideally, you should play one of these sports Three times a week for at least one hour. You can round off your training program with simple strengthening exercises.
Try to get as much exercise as possible into your daily routine. Always keep one thing in mind: every step burns calories!
Exercises: If it's raining or you're looking for some strengthening exercises, we've got here the suitable exercises for home summarized.
Diet for a big butt
Having too big and fat butt doesn't mean you have to eat less to get rid of it. You do not have to reduce the calories, but the Fat content in your diet.
You can do this by first and foremost Food with a lot of volume, but few calories to you. How about delicious and low-calorie vegetable pans?
These include fruits, vegetables, lean dairy products, fish, legumes, whole grains, and lean meats. It is also very important that you drink enough. Therefore, you should drink at least two to three liters of water a day.
Our tip for the butt type tomato
Problem 2: Flat, wide butt type (pear butt)
Features of the pear pos
The pear butt is very flat, narrower towards the top and slightly wider towards the bottom. 15 percent of all women belong to these butt types.
Sport for the wide buttocks
This type of butt can be "upgraded" mainly by strengthening the gluteal muscles. The focus of your training should therefore be almost exclusively on Muscle building and strength training lie
In this case, the exercises we have already presented are ideal for you. Thereby you can specifically Build muscles on the abdomen, legs and buttocks.
Tip: Use resistance bands during exercises.
Alternatively, we recommend for example Aerobics classes in a gym. However, if you would like to exercise in the open air, you can, for example. Hiking go
With lots of ups and downs in the terrain, your butt will get an intense and strengthening workout.
These 16 butt exercises will change your life!
Diet for the pear butt
Your meals should definitely consist of High protein as well as low fat foods Compose to ideally promote muscle growth.
Above all, avoid sweets and carbohydrate-containing foods and drinks such as pasta, rice or even sodas.
In order to achieve your goal of having a crunchy butt as soon as possible, you should focus on protein foods, as they contain a lot of protein. These include fish, poultry and red meat.
If you are a vegetarian or just don't want to eat as much meat, you can also use Vegetable protein sources such as beans, peas or nuts. In addition, are also suitable homemade fitness shakes, which replace dinner on training days.
Our tip for the butt type pear
How to finally get more butt muscle with 7 simple squat variations
Problem 3: "sagging" butt and cellulite (butt type potato)
Features of the Krtoffelpos
The "sagging" butt unfortunately tends to cellulite and is the second most common butt type in women with 30 percent. The cellulite is mostly located at the transition between the thigh and the buttocks.
Sport for sagging buttocks
In this case, you should rely on a Combination of endurance training and optimal fat burning value. Ideally, you should do just under an hour of endurance training two to three times a week and a one-hour strength training session twice a week.
Here you should make sure that you keep to the training times.
Especially the Strength training should not last longer than two hours, otherwise you will fall into the so-called Overtraining and then a negative effect is achieved.
Your body simply does not have time to recover. Muscles only grow when they can recover.
With the Endurance training you burn the necessary calories and the excess fat. Also in this case, cycling, running or swimming are the ideal sports.
In addition, strength training is suitable for the whole body, giving the entire body a more toned appearance.
Exercises: You can find a few suitable strength exercises here and with YouTube.
Diet for the potato butt
The biggest enemy of the "sagging" butt and cellulite is Water. Use this for yourself and drink at least 2 liters or more per day.
These 11 exercises make cellulite disappear!
However, you should definitely avoid caffeinated drinks such as cola, coffee or other energy drinks - these promote cellulite.
We recommend especially calorie-free drinks such as tea without sugar or water with lemon juice.
When it comes to meals, the right mix is crucial. Make sure that about half of the food you eat is vegetables and fruit. A quarter should consist of protein foods such as dairy products, fish or meat.
The rest, finally, from carbohydrates. However, focus on "good" carbohydrates such as whole grain products or rice. You should also avoid white flour. In addition, certain minerals such as magnesium or calcium in the form of bananas, oranges or legumes promote the tightening of your skin.
Our tip for the butt type potato
You won't believe how easily minibands make your butt crunchier!
Your way to the dream butt
Now that you know what the different butt types are and what to do in each situation, the path to your dream butt is clear.
Through the additional sport and strength units and the adapted diet, you will soon notice the first differences. We recommend your Measure progress.
This allows you to work precisely towards your goal and it also boosts your motivation. For example, you should keep your Measure abdominal, leg and hip circumference and compare again and again over time to track your development.
Alternatively, you can also document the training process with your cell phone in the form of photos. After a certain time, you should be able to notice visual differences.
Stay tuned!
As always, don't give up until you reach your goal! Because only if you work on your butt regularly, you will be able to achieve the results you want.
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