Exercises for your specific Body Shape
Have you ever noticed that your body shape is quite different from that of your
best friend, sister, or coworker? Have you been wondering why some people have that
hourglass figure, while others are more pear-like in appearance? Well, this is because
every man and woman is born with a specific body type and body shape. Depending
upon your genetics, as well as your exercise routine 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 exercises.
What is Body Type?
Everybody is born with a different body type. This is why every man and woman has
a different body shape, and develops different levels of body fat and muscle mass.
Your body type is completely determined by genetics. You will probably share the
same body type as one of your parents, or your sister or brother. Because body type
is a genetic trait, it is usually very difficult or impossible to change body types.
The Three Body Types
There are three different body type classifications:
Endomorphs: Endomorphs tend to have bigger bones that the other
body types. These men and women usually have round faces with larger thighs and
hips. Endomorphs have arms and legs that tend to be short and tapering, giving them
a stocky appearance. Most endomorphs have comparatively small hands and feet and
a high waist. Additionally, endomorphs have higher levels of body fat than the other
body types, but they can also build muscle and lean mass easily. Weight loss is
most difficult for the endomorph body type.
Mesomorphs: Mesomorphs are usually described as having an athletic
build. They often have an hourglass or ruler shape, and gain muscle mass easily.
The majority of mesomorphs have broad shoulders and a narrow waist. They have a
fast metabolism and can lose weight more easily than endomorphs.
Ectomorphs: Ectomorphs have a thin, linear appearance. Most ectomorphs
look like rulers, with narrow waists, hips, and shoulders. Ectomorphs can lose weight
easily and tend to have low levels of body fat. However, they also have a harder
time gaining lean muscle mass.
Few people actually fall distinctly into one category. Instead, it is much more
likely that you will be a combination of the body types. Common combinations include
ecto-mesomorph and endo-mesomorph.
What is Body Shape?
In addition to your body type, you will also find that you have a distinct body
shape. Your body shape is based upon the size of your physical features and the
overall balance of your body. Men and women tend to have different body shapes.
Men are often described as having a rectangular shape or a cone shape. Women are
typically described as having hourglass, pear, apple, or ruler body shapes.
Determining Your Body Shape
Before you can perform the right exercises for your body, you need to determine
which type of body shape you have.
Hourglass: Women with an hourglass shape are often envied by all
of their friends. This is because hourglasses have well-proportioned upper and lower
bodies, with a distinctively narrow waist. However, if you are an hourglass, you
may find that you tend to gain weight all over your body, particularly in your hips
and chest area. Hourglasses tend to be endomorphs or mesomorphs.
Pear: Pear-shaped women tend to have larger lower bodies and smaller
upper bodies. If you are a pear, you will find that your hips are slightly wider
than your shoulders and that you tend to gain weight below your waist. Pears usually
have small chests and flat stomachs. Most pears are mesomorphs.
Apple: Apples are generally bigger on the top half of their bodies
than on the bottom half. They commonly have slim hips and a large chest and stomach.
Apples tend to gain weight above the waist or along the backside. The majority of
apples are mesomorphs or endomorphs.
Ruler: Women with a ruler shape tend to be waif-like and slim.
Rulers have no large differences between the size of their hips, waists, and shoulders.
Rulers tend to put on weight in their stomach and backside, while maintaining slender
arms and legs. Most rulers are ectomorphs.
Making the Most of Your Shape
Though you may not be 100% satisfied with your body type or shape, there are ways
that you can help to make the most of your body�s characteristics.
Here are some exercises that you can perform to will aid in toning your body, whatever
your shape.
If you are an Hourglass
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:
Slow jogging
Stationary biking (with light resistance)
Jumping jacks
Swimming
Bicep curls, shoulder presses, and squats
If you are a Pear
If you are a pear 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 activities include:
Walking
Cycling (with low resistance)
Elliptical training
Jumping rope
Leg lifts and dips
Push ups, chin ups, and shoulder presses
If you are an Apple
If you are an apple, you will want to focus on aerobic training 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:
Stair climbing
Walking on an incline
Running
Leg squats, leg presses, and deadlifts
If you are a Ruler
If you are a ruler, you will be able to perform pretty much any activity you want
to. Perform cardio activities to help you lose weight in problem areas, such as
the buttocks and stomach. You will especially want to build muscle mass through
resistance exercise. To ensure that you build a symmetrical body shape, all of the
muscle groups should be emphasized and routinely given a workout.
Focus on:
Stretching
Sit-ups
Step classes
Spinning walking or jogging on an incline
Squats
Bench presses and shoulder presses