Whether you're an hourglass, pear, apple or ruler, you can work out and achieve the best body your natural shape allows. While the hourglass shape is the most balanced, you can work with the shape that you have to achieve a more balanced and toned look. The key is adding definition in your problem areas without adding bulk in your more toned areas. Once you decide on your shape, try a workout that works with you, not against you, to create a leaner physique overall. Consult your doctor before beginning any new exercise regimen.
Pear Shape
Being pear-shaped is a common complaint, as it means that you carry your weight around your hips and thighs. You likely have a small upper frame, so only worry about light toning exercises in your arms, shoulders and back. Instead, keep your focus on cardiovascular activities that help you burn excess fat, suggests "Forbes" magazine. Do strength-training exercises to help you slip your hips, like lunges, squats and leg extensions. When you exercise your upper body, use less weight and more repetitions to avoid bulkiness.
Apple Shape
An apple-shaped woman carries most of her weight around her middle, for a rounded effect. Fat stored in your abdomen can actually be dangerous, so ensure that you get at least the 2 1/2 hours of aerobic activity per week recommended by the Centers for Disease Control and Prevention to burn fat and stay healthy. Use abdominal exercises to help tone your belly. Crunches, planks and dance moves that cause you to twist at the middle are the best for helping you tone your belly with the help of cardiovascular exercise.
Ruler Shape
If you have a ruler shape, it means that your body is straight up and down. While you may be naturally thin, you may have difficulty in maintaining any kind of shape. You might also be skinny but without definition, so strength training is the best choice for you. Adding definition by using heavier weights and less repetition is best, notes "Fitness" magazine. Since you're using heavier weights, ensure that you take plenty of time to rest after a workout. Spend time with dumbbells and free weights for a more toned body.
Hourglass Shape
An hourglass is traditionally the most desirable body shape, but just because you have one doesn't mean you should stop working out. "Women's Health" magazine notes that hourglass-shaped individuals can become soft and flabby in the extremities. When you gain weight, you can lose a lot of your muscle tone and shape. Show special attention to the arms, shoulders, legs and thighs for a more toned physique. Try traditional push-ups, crunches, lunges and squats to help keep your shape in shape.
References
- "Forbes" magazine: How To Exercise Right For Your Body Type; Chaniga Vorasarun; May 16, 2009
- "Fitness" magazine; The Love Your Shape Workout; Carey Rossi; May 2008
- "Women's Health" magazine; Curves Ahead; Selene Yeager; Jan. 7, 2010
- Centers for Disease Control and Prevention: How much physical activity do adults need?
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