If you have an ovoid body shape, you likely have excess fat accumulation around and below your core region, with the bulk of the fat present around your lower abdomen, hips, thighs and buttocks. Implement a plan of consistent aerobic exercise along with a strength-training regimen to battle your ovoid shape.
Aerobic Exercise
One of the most important aspects of a weight loss routine is aerobic exercise. This helps burn excess calories consumed during the day and will also help boost your metabolism, helping you burn more calories when you are sedentary. Try implementing at least 30 minutes of aerobic activity on the days that you perform your strength-training workout, which you should ideally perform at least four days weekly for best results. Examples of aerobic exercise include walking, jogging, running, bicycling, swimming and sports such as tennis, basketball and racquetball.
Core Strength Training
In addition to your consistent aerobic exercise routine, strength-training specific muscle groups is necessary to battle an ovoid body shape. When training your abdominal muscles, it is most beneficial to implement a variety of different exercises to target various abdominal muscles. Perform three sets of 15 repetitions of crunches, twisted crunches, supermans, planks and hanging leg lifts to strengthen and tone your obliques and upper, middle and lower abdominal muscles.
Hamstrings, Glutes and Quadriceps
Strength-training large muscle groups, such as the ones in your legs, increases your lean muscle mass, which also increases your basal metabolic rate, helping you burn even more calories while at rest. Perform three sets of 10 repetitions of squats, lunges, leg extensions, leg curls and leg presses. To increase resistance and build stronger quadriceps and hamstrings, use a barbell or two dumbbells while performing squats and lunges.
Slimming the Hips
If you have an ovoid body shape, you have excessive fat accumulation on your hips. Several exercises can help tone this region. Side leg lifts, side lunges and wall scissors help improve the look of your hips but total body fat reduction is best for slimming this area. Perform three sets of 10 repetitions of leg lifts, side lunges and scissors to help supplement fat reduction in your hips.
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