Exercise to make the Best of your Body Shape
Depending upon your genetics, as well as your
and diet, your
body shape may be
quite different from those around you. Not everyone likes the body type or shape
that they are born with, but there are ways to make the most of what you have.
Here are some tips on how to identify your body type and shape as well as how to
sculpt it with the best possible
There are six basic body types:
Each body frame carries weight differently and, therefore will pose different
exercise challenges to the individual.
The 8 frame is considered the perfect body shape. It is often called the
hourglass figure. For those of you lucky enough to have this naturally
proportionate shape blessed with
hips of the same size and
a waist ten inches smaller, your job is easy. You can perform any type of
means you can vary your work out to keep from being bored. You should still
include a regiment of
training at least twice weekly. Work all of the muscles of the body between
the two days.
If you are 8 frame or an
If you are have an hourglass figure, then you should be focusing on both cardio
and resistance exercises. Cardio will assist in keeping your
weight in check, while
resistance exercises will help to maintain balance between your upper and lower
body. Vary your repetitions and keep your resistance weights light so as not to
build too much
muscle mass. Here are some great exercises that you may want to try:
bicep curls, shoulder press, and squats
The A body shape is not quite as lucky as the 8 frame. This body type is
thinner on the upper body and carries most of the body weight in the hips,
thighs, and butt. This body
shape wants to avoid doing cardio exercises that will increase the muscle size
of the lower body. This means the
stair climber is out unless you want to increase the spoon like figure
proportions. Stick with the
elliptical or the
treadmill without an incline. Resistance training should target the upper
body to even out the body shape. The bigger you make the upper body muscles, the
smaller the lower body will appear.
If you are a A body
If you are a A you will want to focus on exercises that will balance out the top
half of your body with the bottom half of your body. You will also want to try
to thin down your lower half. To achieve this, focus on aerobic activities that
work out your lower body, and resistance exercises that will build your upper
body. Use light weights and perform high repetitions of exercises. Some great
Cardio – 3 times per week (30 min) of low intensity exercise
Weights- 3 times per week working the whole body and combining light and
The H frame body shape has a larger waist and shoulders. People with this
type of body want to concentrate on minimizing the waist. The cardio choices for
this body include the treadmill with an incline and the stepper. Resistance
training should concentrate on the lower body. Squats and leg presses are great
resistance exercises for the H body shape.
If you are a H frame
Cardio choices should be focused trimming the upper body and
bringing out the symmetry. Such cardio tactics should include the
Treadmill on an incline and
Proper lower body training is needed for balance to bring it
up to par with the wide shoulders. Focus on squats, leg press and stiff
dead lifts as the bulk of your training, and use the extension and
The V frame body also known as the "cone shape" has shoulders measuring
at least two inches more than the hips. This body shape is usually bigger up top
and smaller on the bottom. The goal for this body shape is to build up the lower
body to even out the body shape. For cardio, the stepper is a good way to
burn fat while increasing
the muscle tone in the legs.
Avoid doing cardio that will slim the legs. As with the H frame, resistance
training should focus on the lower body.
If you are a V frame
The stepper is a good form of cardio to burn
calories and add thickness to
The treadmill on an incline is also good, but this body type
is best to avoid the elliptical machine, as it will lean the legs up too much.
To bring the legs up to speed, focus on quality leg
training. Basic power movements should compose the bulk of your leg training,
such as squats, leg presses and stiff deadlifts. Shaping exercises such as
extensions and lunges are a good finisher for legs.
The Ruler body shape is usually equally thin from bottom to top. A person
with this body shape has difficulty adding weight and shape. The majority of
exercise should be resistance training. Too much cardio will only further
minimize the body. Focus on resistance exercises for the whole body evenly.
Building muscles on the upper body and lower body will help bring out more
If you are a ruler
Running is the ideal exercise for you. This will keep your build lean. You
can do this for about half an hour.
also do well for you to strengthen your
abs and maybe even that
prominent belly look. You can do these 3 sets of 20 if you can. The ideal sports
that you can engage to will be volleyball and basketball. These sports will
involve your whole body and you can do this for also half an hour. Reaching and
stretching before the game
will do wonders on your upper body segment.
To ensure that you build a symmetrical body shape, all of the
muscle groups should be emphasized and routinely given a workout. Focus on:
walking or jogging on an incline
The apple/oval body shape is biggest in the middle, chest and
stomach, but little
in the arms and legs. This body shape wants to concentrate on cardio that will
burn fat and build toned legs.
The stepper and the treadmill on incline are great cardio to lose weight all
over while still building some muscle tone on the legs. Resistance training
should concentrate on the lower body, again to build tone in the legs.
If you are an Apple
If you are an apple, you will want to focus on
in order to slim
down and lose body fat. By working on the lower half of your body, you can help
balance out your chest
and shoulders. Look to perform exercises that are low-resistance and involve low
repetitions, such as:
walking on an incline
The trick is, know your body shape and the exercises to use to
sculpt the masterpiece.
Some women will not fit into any of these categories but the
basic principles still apply. Regular exercise, light weights or resistance
training and a healthy
low fat diet will deliver
lasting results over the long term.
Dated 10 March 2012