Let your body shape help you get your exercise routine right
So,you have been working out in your room every day,but cant seem to make those calves thinner or that paunch disappear? Before you can perform the right exercises,you need to know what body type you are. There are four types of body shapeshourglass,pear,apple and ruler. For every different type,there needs to be a different exercise routine, says fitness expert Leena Mogre.
Women with an hourglass shape 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, says Indu Malhotra,trainer,Barbarian Gym,Delhi. If you have an hourglass figure, focus on cardio and resistance exercises. The cardio will keep your weight in check,while resistance exercises will help maintain balance between your upper and lower body, says Mogre.
Vary your repetitions and keep your resistance weights light so as not to build too much muscle mass. Exercises like slow jogging,stationary biking (with light resistance),swimming and squats are the best exercises for this body type.
Pear-shaped women tend to have larger lower bodies and smaller upper bodies. A pear-shaped woman will find that her hip is slightly wider than the shoulders. This body type tends to gain weight below the waist and usually have a small chest and a flat stomach, says Mogre.
If you have a pear shape,focus on exercises that will balance the top half of your body with the bottom half. This body type must focus on aerobic activities that work out the lower body and resistance training that build up the upper body, says Malhotra. Push-ups,walking,cycling and shoulder presses will help you get your body in shape.
This type is bigger on the top as compared to the bottom. Apples tend to gain weight above the waist, says Mogre. If you are an apple shape,do aerobics and cardio training that focuses on the lower body. By working on the lower half,you can help balance out your chest and shoulders. Do exercises that are low-resistance and involve lesser repetitions,such as stair climbing,walking on an incline,running,leg squats and leg presses, says Malhotra.
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. They tend to put on weight around their stomach and back,while maintaining slender arms and legs, says Mogre.
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 emphasised and routinely given a workout, says Malhotra. Stretching,sit-ups,spinning,walking or jogging on an incline,squats,bench and shoulder presses are the best exercises for this type.