You’ve probably seen the headlines about different workouts and diet plans for women based on women’s body shapes. It’s easy to claim that these studies are ridiculous and go back to your usual exercise habits without even thinking about it.
However, this would be a mistake. As it turns out, there’s some science behind these workouts, and generally, most female bodies fall into one of the different body shape options.
Combining this information is a very good way to get into shape, as long as you have all the information. So, keep reading because our experts will break down the common body shapes for women and the workouts for each.
Determining Your Body Shape
The question you’re probably asking at this point is: how can I determine my body shape? This is easier than it sounds because you only need to stand in front of a full-length mirror in a bathing suit or your underwear to evaluate yourself properly.
(Don’t worry – you aren’t supposed to be looking for flaws. Instead, you’re focusing on how your body is arranged.)
Ask yourself these questions while you’re in front of the mirror to determine where you fall in the different body types:
- Do you have broad shoulders for your frame?
- Is your waist smaller than your bust and hip measurements?
- Do you tend to carry your weight in your abdomen and bust, or your hips and thighs?
- Do you not have a defined waist, but instead have a waist the same width as your shoulders and hips?
Use the information you gleaned from this quick survey to determine your body type. Trust us; it isn’t painful.
Apple
If you tend to put on weight on your upper body, you have an apple body shape. You might have broad shoulders and a thicker waistline than you want. Picture an apple (the fruit) on top of a stick — an inverted triangle body shape.
Notice how the top part (the apple) is rounded while the lower part (the stick) is fairly straight? That’s an apple body type. Your hips and legs will be smaller in size than your bust and abdomen.
Workouts for Apples
What should an apple shape do when they get to the gym? Since some experts believe that apples are at a higher risk for heart disease and diabetes than others because they put on weight around their waist, cardio is your best option.
Spend some time on cardio workouts every time you go to the gym. Hit the treadmill and the exercise bike, head to the elliptical machine, or take a cardio-based fitness class. These exercises will help you lose weight overall, as well as tone up, especially if you start eating healthily as well.
And speaking of toning up, add plenty of ab-targeting exercises to your regimen. These will give you some additional strength where you need it, as well as minimize the odds that you’ll continue to put on weight in this area.
Pear
As for pear shapes, you fall into this category if you tend to put on weight in your rear, hips, or thighs. Looking at the fruit, once again, as you did with the apple body type, helps you picture this female body shape better.
Pears (the fruit) tend to be smaller on top near the stem that holds it onto the tree. They round out at the bottom, away from the stem. This is how the pear-shaped body type looks as well. You probably have a normal-sized bust and waist, with all your weight below these areas.
Workouts for Pears
Since pears often have a hard time finding pants that fit correctly (it sucks, but it’s true), thanks to their larger hips and smaller waists, this shows exactly which areas of the body to target. The goal is to lose weight around the rear and hips, so you’ll need to do a number of exercises aimed right at them.
Start by spending some time on an exercise bike instead of reaching for other types of cardio. This will target your legs, toning them up considerably. In addition, you want to do other exercises that tone this area, including squats, jumps, lower leg curls, upper leg presses, and even calf and thigh raises.
Since you can’t change your body type, you need to make the most of it, and a well-toned hip and thigh area will help even things out and even call positive attention to the area of your body that bothers you the most.
Hourglass
Women with an hourglass body shape tend to be idealized. Picture Salma Hayek, Scarlet Johansson, and Marilyn Monroe. They have a well-defined waist paired with a wider bust and hips. Again, picture an hourglass.
See how it gets smaller in the middle and wider at the top and bottom half? This is what an hourglassbody type looks like. And even though it’s supposed to be the ideal curvybody type, as far as sex symbol status is concerned, if you have an hourglass figure, you still need to hit the gym — waist measurements and bust measurements aren’t the end-all-be-all of health.
Workouts for Hourglasses
Balance is the key to workouts designed for hourglassbody types. You don’t want to change your proportions too much, but you want to lose weight and tone up all over. This requires a combination of cardio and weight lifting.
When in the gym, spend your cardio days doing several body-fat-burning exercises of various intensities, from fitness classes to speed walking or running on the treadmill. The key is to target the whole body, so when you’re not on a cardio day, hit the free weights or weight machines. This will allow you to tone up, providing you with some arm and leg muscles to show off.
Ruler
Do you look in the mirror and realize that your waist, hips, and bust are all the same width? You don’t have much definition at all and lack the curves of the other body types. This means that your body type is a ruler, also known as a flute or rectangle body shape.
When you look at either of these things as they lie flat on a desk or table, you’ll notice that they’re straight up and down. So are you — but don’t worry, this athletic body type is great, and you can gain some curves in the gym.
Workouts for Rulers
Women with a ruler body type want curves. Their waists aren’t currently defined, and they might not have any toned muscles in their arms or legs as well. As a result, doing exercises designed to produce some muscle tone and define the waist is key.
Focus on doing plenty of stomach crunches and additional ab exercises, like planks and vertical toe touches. Mix in some cardio, as well as weight lifting that will enhance your arms and lower body as well. The goal is to tone up your body overall to give it the semblance of curves.
Additional Body Type Classifications
On top of the four main classifications listed above, there are a few more that you might fit into. It’s common to be both a pear shape and an endomorph, or a ruler and a mesomorph.
Here’s what you need to know about these body types:
Endomorph
Endomorphs find it easy to gain weight and have a hard time toning up. Since they gain weight throughout their bodies, they have plenty in common with apple and pear-shaped women, so the exercises for both of those categories are the best options. Focus on getting plenty of cardio, as well as some strength training.
Ectomorph
An ectomorph usually has a hard time gaining weight, and women with this body type tend to lack curves overall. As a result, they have a lot in common with the ruler or flute body type and should focus on exercises that will give them some curves.
Mesomorph
Mesomorphs have no issues gaining muscle tone. They also have a smaller midsection and broader bust and hips, indicative of the hourglassbody type. Women who fit into this category need to do a mix of cardio and weight lifting to strengthen their bodies overall.
Workouts and Exercises for the Different Female Body Shapes
Although you really can’t change your body type, as it’s determined by genetics, you can head to the gym in order to look and feel your best. These exercises, specified by female body type, will help lead you in the right direction.
Do you have any questions about workouts and exercises based on female body shapes? Contact us!
Sources:
The Best Workout For Your Body Type | Shape
The Best Workouts For Your Body Type | Everyday Health
Want to Know How to Workout According to Your Body Type? | Runtastic
About Author: Mario Mendias
