Perfect Exercises for 4 Different Body Shapes

Fitness experts says that there is no one-size-fits all approach when it comes to exercising. This is because there are 4 typical body shapes; which are the pear, the apple, the hourglass and the straight ruler. Body shapes are largely determined by genetics, bone structure and age. To be honest, you cannot change any of these things. However, you could improve your appearance by doing the right exercises to boost your confidence.

Richard Woolrich, a personal trainer at Virgin Active says that “training for your own shape means you set realistic and attainable goals and you balance out your physique in a way that brings confidence”.

Find out what body shapes you belong to and start doing the right exercises to make the most of what your mum gifted you! No matter which category of body shape you fall under, you always have to embrace that fact that humans come in different shapes and sizes. We should be all proud of ourselves.

1. The Pear-Shaped Body

The pear shape is a common body type. According to researchers in the North California State University, approximately one-fifth of women are pear-shaped. People who class as pear shapes are characterized by having the hips and bottom part of the body wider than their bust and shoulder. If your upper part of body is smaller and you tend to carry your weight around your hips and lower half of the body, you are very much likely a pear shape.

As a pear figure, you are quicker to gain weight in your hips and thighs. Thus, it is important that you focus in doing cardio and lower body strength training. However, do not forget about your smaller upper half of your body. In order to achieve a more balanced look, you have to make sure you tone your shoulders, arms and chest besides focusing on your lower half of the body. This is because toning up your upper half of body muscles will balance out the lower half, making it look smaller.

Exercises for the Pear shape:

• Do any form or cardio such as running, cycling, rowing, swimming, jumping rope for around 5 days a week of 30-60 minute cardio workout
• Curtsy Lunge. Stand with your feet shoulder-width apart and toes facing forward. Step your left foot into a lunge, crossing the body and landing on the right side of centre. Both legs should be bent at a 90-degree angle. Push back to a standing position. Repeat on the right side.
• They help to improve the shape of your back and develop your upper body.

2. The Apple-Shaped Body

If you have an apple-shaped body, then your body is ‘top heavy’. This means that you have a board shoulders, wide torso, large bust and they tend to gain weight at their waistlines. At the same time, they have thinner arms, good-shaped legs and hips.

Exercise for the Apple shape:

• Plank and Pilates. They play a role in increasing the strength of core
• Do any form or cardio such as running, cycling, rowing, swimming, jumping rope for around 5 days a week of 30-60 minute cardio workout. As visceral fat is easily affected by cardio, it is the key to avoid building up of fat around the abdomen area. High intensity interval training (HIIT) and running are ideal exercises for apple-shaped body due to their core engaging nature while providing aerobic exercise
• Weight training. Aim for two to three days of weight training a week, focusing on your core and back.

3. The Hourglass-Shaped Body

The hourglass shape is one the most sought after body shapes but it also the least common among other body shapes. You have an hourglass shape if your bust and hips are nearly equal in size and you have a well-defined waist that is narrower than both your bust and hips. Your shoulders may be slightly rounded and you also may have a rounded buttocks. In other words, your upper half of body and legs are considered appropriate.

Exercise for the Hourglass shape:

There are three main target areas to work on; which are the upper body, waist, upper thighs and hips.

How to reduce your waist size

• Poses such as boat pose, bow pose and reverse warrior can tighten, activate and tone your deep core muscles. A 2016 study of 60 women showed that 12 weeks of yoga resulted in an average loss of 1.5 inches around the waist, without going on a low calorie diet.
• It may improve your posture as well as your endurance. A 2017 study shows that planks can activate your inner core and help trim your waistline.

How to tone your hips

• It is great for building a strong lower exercise. It can also help to tone your hip muscles and thighs. Aim to do two sets of 10 to 12 squats.
• Lunges tone and build lean muscle mass in your thighs and buttocks as they train your core and abdominal while giving your buttocks a lift. Start off by doing 10 lunges on each leg at a time

How to tone your shoulder and bust

• Wall pushups. Wall presses work your pectoral muscles and “chicken wing” under your arms and upper shoulders. Try to do 10 pushups at a time, rest and repeat it.

4. The Straight Ruler

If a person is straight ruler-shaped, it means that they have the body shape with the fewest curves. Their shoulders, waistlines, bust and hips are around the same size. They do no have a bust and might have a flat bottom. A the same time, their waist measures from one to eight inches smaller than their bust.

Exercises for the Straight Ruler shape

• Core work and Pilates. They will improve and tighten the abdominal area
• Deadlifts, step ups and squats. They are great for building muscles and toning your lower body.
• Chest press and back row. They can build the shape and size of the upper-body muscles.

Suggestion from us

Remember, all of us are unique. Hence, below are 8 fitness tips that you should take away with you:

1. Nobody in the gym is judging what you are doing. Everyone is too focused on themselves.
2. If you do not understand something, ask somebody who does.
3. Results do not happen overnight. Takes things very slowly and stop looking for shortcuts.
4. Do not be embarrassed to log your progress and take photos of yourself. It will help a lot
5. You can still make progress without the scale moving. Do not get too hung up on your weight
6. Focus on using correct form. Trying to use heavier weights with terrible form is only going to set you back
7. What you see in the mirror is not what everyone else sees. You are by far your own worst critic.
8. Always remember that there is more to life than working out and dieting

Embrace your own beauty and always remember that you are extraordinarily special. Find which category of body shape you fall under and start exercising. You will see yourself looking great in no time.

We are offering trainings at Fightzonesg, we motive each other to become better.

Therefore, if you are serious about getting the body that you have always wanted, why not get a FREE TRIAL form us and try today. Register Now! Enroll today and get training.