Are you a glove? How about a scarf? No? Then why would you use a one size fits all workout routine?
Every woman is different and we all have different body types and body shapes including a gazillion different problem areas that we wish would just, vanish.
Am I right ladies? So why should you be killing yourself with crunches if you’re trying to tone down your lower body? You should be using a workout routine that is specific for your body type.
To understand what exercises you should be doing for your body type, rather than the genetic exercises that just help you lose weight and exercises that may actually not be doing what you think they are, you firstly need to understand what body shape you have in order to exercise properly, and with over 2,000 words we are giving you the ultimate guide to ensure you are doing the best exercises for your body shape, the accentuate the good stuff and diminish the not so flattering areas.
Let’s Talk Body Shapes
Are you hourglass, pear shaped, athletic, straight?
Hourglass Body Shape are those women that are wider in the bust and hips, than in the waist; think Jennifer Lopez. For years, women have longed to have an hourglass shape, and went through so many measures to get there, including painful corsets! Don’t be down on your curves lady, they’re gorgeous!
Pear shaped body types are those that are usually wider in the hips and smaller in the bust and shoulders. Shakira and Kelly Clarkson are two beautiful examples of pear shaped women. Embrace those gorgeous hips and don’t be afraid to accessorize with scarves and necklaces to draw attention to your upper body! But remember what Shakira says, “Hips don’t lie”.
Athletic Body Shape: Don’t be fooled by the name, just because it’s called an athletic shape, doesn’t mean that you have to be an athletic person. It’s also known as the Apple Body Shape. Women with an athletic build tend to have broad shoulders and narrow hips. Demi Moore and Naomi Campbell both sport this sexy “inverted triangle” body shape.
Straight Body Shape is sometimes called the “boyish” body type or the Banana Body Shape, but that is completely misleading. Plenty of women have this body shape and it can be rather flattering. The straight body type is characterized by a similar size in the width of the shoulders and hips and a less defined waistline, this shape is quite similar to the hourglass shape, just without the waist being so obvious. Cameron Diaz and Cat Deeley are a couple examples of the smoking hot ladies who have this body type.
There is one more body type, though it’s not really something you’re born with. It’s one that is acquired so to speak; the post baby new momma bod. The main characteristic of this body type is that stubborn pooch on the belly. It’s mostly loose skin and probably a little left over baby fat and totally manageable. Kudos to moms everywhere who traded in their pre baby bod for the post baby pooch. Don’t worry, you’ll be back in that bikini in no time!
Do Workouts That Fit You and Your Body
At fitaddict.me, the team took the time to put together the best workouts, including the best cardio and best weights sessions for each specific body shape. Included are the best workouts for Hourglass body shape, the best cardio and weights exercises to do if you have a Pear shaped body, exercises if you have a Athletic body shape and lastly, the best Straight body type workouts, scroll to your body type and start today.
Our FitAddict Workout for The Hourglass Body Shape
Your hourglass figure makes you curvalicious, but when you gain weight, it’s probably all over, those curves tend to turn out not to be so curvy. The workout that is best for you will give you full body muscle tone, especially in the arms and legs, which tend to be the problem areas.
Here are a few workouts that can give you the full body toning you want:
Lunges and Lifts will tone up your butt, thighs, triceps and core muscles
1. Stand straight with your feet hip width apart, take some light dumbbells (or some canned food if you don’t have weights available) and put them up at your shoulders with your elbows bent to the sides and palms pointing out.
2. Now, take a step forward and do your basic lunge (bending your knee to a full 90 degrees) making sure your knees are in line with your ankles.
3. Next you’ll want to press back with the opposite foot and come to a standing position then pulling your leg up (you’ll be on one leg, the one that’s up should be bent) and straighten your arms up pushing your weights up to the ceiling.
Do about 10-12 reps per leg. If you want to add a challenge to this move, place the front foot up on a step.
The Swimming Pushup
Tones up your shoulders, triceps, chest and core
You’ll need an exercise ball for this one.
1. You’ll start by laying flat (tummy down on the ball) and walking yourself out with your hands so that the ball is underneath your shins. You’ll wind up in a type of modified push up position.
2. Keep your abs tight and your body straight (like a plank) and do a full pushup, when you come back up, tighten your glutes as you lift your leg up off the ball (like you were swimming and doing a kick) lower it and then do the same to the other leg. That’s one rep.
Repeat this 8-12 times. You can make this easier by putting the ball under your knees and harder by putting it under your ankles.
One Hundred On the Ball
Tones your core
1. Lay on your back with the ball under your legs, knees bent to 90 degrees.
2. Take 5 inhaled breaths and 5 exhaled (not inhale exhale) while you lift your arms up pulsing them up and down with each breath. 10 breaths is 1 rep, do 10 reps. (100 breaths).
This exercise is called ‘one hundreds’ and you do one hundred breathes, capire? (that’s understand in Italian).
Our FitAddict Workout for The Pear Shaped Body
If you have a Pear Shaped body type, this makes you a little wider in the hips area than on your upper body. Your problem areas tend to be the hips and thighs so you’ll want a workout tailored to these areas. All of the workouts below will target your lower body.
1. Start off holding your weights (or canned foods) and stand with your feet wide apart and toes pointed out at about a 45 degree angle then raise your arms above your head in a V shape.
2. Then you’re going to come down in a sort of squat position with knees over toes while you bend your arms while keeping the weights facing up. With your head in the middle your upper body will resemble a W shape.
Repeat this 3 times and that’s 1 rep. Do 20 reps. You can do more or less of these depending on your fitness level, you know your limits, don’t overdo it.
Criss-Cross Squat “Jacks”
1. Start by standing with your feet hip wide apart, and your arms by your sides. Lower into a squat, reaching your arms outside of your knees, and your palms facing forward.
2. Jump up quickly while crossing your leg in front of the other as your arms extend over your head, landing on the balls of your feet.
3. Jump back out to that squat position to complete one rep.
Do the reps alternating which side you cross with. Do 20 reps. To make this a little easier, don’t go down as low in your squat. This exercise should be avoided if you have joint trouble with your knees.
Full Plank Leg Sweeps
1. Start this exercise in a full plank position, keeping your back straight and your feet together.
2. Without bending your knees sweep your leg out to the side and hold it for a count of 1 then bring it back. Do 10 on each side. If you need to make this easier to start, try doing it on all fours.
Our FitAddict Perfect Workout for The Athletic Body Type
Everybody calls your body athletic, as if your body was made for any kind of workout routine. But certain kinds of workouts can actually cause you to bulk up more in the shoulders, instead of toning down that upper body and that’s the last thing you want. Below are a few exercises that will target the areas you need the most without adding bulk.
Curtsey Lunge with Front Raise
Tones up your butt, thighs and shoulders
1. Stand with your feet hip-distance apart, holding a dumbbell in one hand and resting your other hand on your hip.
2. Take a big step back and to the right with your left leg. (Pretend as though you were standing on a clock facing 12, your left toes would end up at the 5 o’clock position.)
3. Bend your knees and lower your hips toward the floor making sure your right thigh is parallel to the floor. At the same time, raise your arm that has your weight in it straight out in front of you to shoulder height. Then return to how you started.
Do 10-12 reps per side then switch.
Tones up your thighs, butt and core
1. Start by standing with your feet hip distance apart and hold your weights down at your sides.
2. Take a big step to the left, dropping your butt back and keeping your knee from reaching over your toes and pretending to put the weights on either side of your foot then return to the start.
Don’t take a break before switching sides and doing it all over on the left. Do this 10-12 times per side.
Tones up your core
1. Lay on the floor (a mat is recommended) in a sit up position.
2. Come up about half way, lifting your shoulders off the floor, hold it and kind of pulse your body to the count of five then go back down.
Start by doing 10 and increase the number you do as it gets easier.
*Note* You can also do the exercises that are listed under the hourglass shape as some of your problem areas are similar and all over body toning will work well for your body type.
The Perfect Workout for the Straight Body
While your body type is probably on the thinner side and you are the envy of your friends, you’re probably longing for the curves. The solution to this is to do build some muscle and do some cardio such as HIIT or Tabata Training. You might not even need to lose weight, but toning up will give you more of the curvy shape you desire.
The 1.5 Lunges
1. Grab your weights (canned goods work if you don’t have dumbbells) and stand with your feet together dropping your arms to your sides.
2. Take a big step back with one foot and lower into a typical lunge. (Both knees should be bent to about a 90 degree angle, with your lower thigh parallel to the floor).
3. Push up half way (putting your legs at a 45 degree angle) and back down again before returning to your beginning pose.
Do this 10 times per side then switch.
Give Me A V- Raise, That is
1. Take your weights and stand with your feet a little bit wider than hip width apart and put your arms by your sides.
2. Make your abs tight, keep your shoulder blades down and back, and raise your arms to a wide V at shoulder height, with your palms leaning in (try not to lean back as you lift) and slowly go back down to your starting position.
Repeat this 12 times.
Side to Side Plank Pushups
1. Start with a full plank, feet together making your body a straight line from head to feet.
2. Step out one leg and arm from the same side and do a push up. When you come back up bring your leg and arm back in and proceed to do the other side the same way.
Do this 10 times. To make this easier do your push ups on your knees and only step out with your arms.
Our FitAddict Workout for the Post Baby Bod
I bet you don’t know this, but you you’re pretty lucky at this part. You can go ahead and find your body type on the list above, but you also get to pick and choose the core exercises you want. Crunches and anything that works your lower abdominal muscles are your friend right now. Work that bod momma and before you know it, that post baby pooch will be a thing of the past. Talk about one hot momma!
What Are You Waiting For?!
Get started on your weight loss journey with your personalized workout for your body! No one body is the same as another, and not everything will work for everyone in the same way. If you find that you’re a combination of more than one body type or that your problem area fits another shape, go ahead and pick a workout that fits that need and go for it!