Apple-shaped people carry weight around their midsections, rather than in their hips or all over their bodies. Unfortunately, this body type is associated with a higher risk of heart disease and other health complications. Exercise is essential to reduce these risks and help to keep your waistline measurement at a healthy size, which is under 35 inches for women and 40 inches for men, according to the National Institute of Diabetes and Digestive and Kidney Diseases.
Cardiovascular Exercise
Cardiovascular exercise is essential for apple-shaped bodies. Aim to get at least 2.5 hours of moderate-intensity aerobic exercise each week, or 30 minutes a day most days of the week. If you have extra weight to lose, increase the duration or intensity level of your workouts. Options for cardiovascular exercise include walking, jogging, exercise machines at the gym, or aerobic fitness classes or DVDs.
Crunches
Crunches are the modern alternative to the classic sit-up. To do a basic crunch, lie down on a mat on your back with your knees bent and feet flat on the floor. Place your hands behind your head, gently cupping your skull. Use your abdominal muscles to lift your upper torso off the ground, then gently lower your upper body. Vary crunches by twisting to one side and the other to work the oblique muscles or using a stability ball to increase the intensity of this toning exercise.
Pilates
Pilates exercises tone and tighten the core muscles of your back, pelvis and abdomen. While these will not burn fat, they can keep your muscles toned and improve your posture for a slimmer look. Pilates classes and DVDs are widely available, but you can easily try the Pilates 100 at home. Lie down on a mat on your back with your legs bent. Straighten your legs, keeping them elevated. Raise your upper torso with your arms at your sides and your palms facing down. Pulse your arms for a count of 100.
The Plank
The prone plank looks like the up portion of a push-up. Your palms and toes should be on the floor, with your body forming a straight line. Hold the position for 30 seconds, recommends "Fitness" magazine, gradually building up to one minute. Vary the traditional plank pose by trying the side plank. Come onto your side, first supporting yourself with your forearm, then your palm as your balance improves. Add a challenge by doing side crunches in this position.
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