Revealed: The exact exercises that will tone your figure based on YOUR body shape (and how to work out which type you have)
- Jenna, founder at Glam Fit Studios, revealed best workout depending on shape
- Advised how to know what shape you have based on personal measurements
- Those with hourglass should do circuit cardio, pears should do HIIT workouts
When trying to get fit, it can be difficult to know which exercises will best help you achieve your goal.
With this in mind, fitness entrepreneur Jenna Rigby, founder at UK-based Glam Fit Studios, has revealed the exercises that best suit your body type – and explains exactly how to work out which one you have.
Speaking to FEMAIL, she said: ‘Our bodies come in all different shapes and sizes and it’s important to understand our own individual type and adapt our workouts accordingly to enhance our curves and create definition in areas which compliment our frame.’
Here, FEMAIL reveals the key body types below Jenna’s recommended exercises to enhance your curves and fall in love with your body type.
HOW TO WORK OUT YOUR BODY TYPE
TAKE YOUR MEASUREMENTS
Your body shape is determined by the following measurements; shoulders, bust, waist and hips. Take these measurements yourself and determine which body shape is your ideal fit.
Shoulders: Have someone help you measure from the tip of one shoulder all the way around you. The measuring tape should be high up around your shoulders so it almost slips off.
Bust: Pull the measuring tape taut across the fullest part of your bust and around your back. Don’t pull the tape so taut that your breasts start to get squashed.
Waist: Measure the smallest part of your natural waist, just above the belly button.
Hips: Start at one hip (below the hip bone) and wrap the tape measure around the largest part of your butt.
WHAT YOUR MEASUREMENTS REVEAL
Read these statements and choose the one that best applies to you
- Measurements are similar across all areas: You are a Rectangle
- Shoulders and bust are narrower than your hips: You are a Triangle
- Shoulders and bust are larger than your hips: You are an Inverted Triangle
- Broader hips than shoulders, narrow bust and a fuller waistline: You are a Diamond
- Buttocks and bust line are balanced, waist is defined: You are an Hourglass
- Waist is narrower than shoulder and hips but waist not defined: You are Athletic
Now read on to discover the exercises best suited to your body type.
Rectangle (aka Banana)
This is your straight up and down body type and your measurements are usually similar in all areas.
You are a rectangle if your waist is less than 25 per cent smaller than your shoulder or bust (waist measurement divided by shoulders or bust) and your shoulder, bust and hip measurements are within 5 per cent of each other. Women with this body type often want to create curves that don’t naturally occur.
Jenna said: ‘To enhance and create curves you will need to dedicate particular days of exercise to the specific body parts you want to enhance. For example to build a booty you need to focus on building muscle through Glute exercises such as squats.
‘When muscle needs to be created weighted exercises such as deadlifts and weighted lunges will help you build those areas quicker’.
TOP FIVE BOOTY BOOSTING EXERCISES
Weighted Squats 3 x 10 (Increase the weight slightly every session)
Walking Lunges 2 laps of the room (Work towards including a weight)
Deadlifts 3 x 10 @40kg (Increase once it gets easier)
Squat Jumps 2 x 10 (The jump gives the added burn)
Donkey Kickbacks 2 x 10 (Use ankle weights to increase intensity
Jenna Rigby, founder at UK-based Glam Fit Studios, has revealed the exercises that best suit your body type – and explains exactly how to work out which one you have. Stock image
With this type, you may carry a little more weight in your upper legs. You have a tendency to gain weight in your stomach, back, hips and buttocks. Your waist is undefined and the widest part of your frame
Jenna said: ‘Start by defining your upper legs, running and uphill walking will help create that definition.
‘This body type also often has a naturally flat stomach so hiit training works well to maximise fat-burn in this area and show off your best features. My favourite stomach burners have to be ‘bicycles’ and ‘lying leg raises’.
TOP FIVE FAT-BURNING EXERCISES
Mountain Climbers – 3 x 20 (Mix into your workout to keep your heart rate high)
Jumping Jacks 3 x 10 (Use these as part of your warm up)
Burpees 3 x 10 (Full body fat burn in one exercise)
Deadlifts 3 x 10 (Compound weighted exercises encourage fat burn)
KettleBell Swings 2 x 20 (My ultimate favourite for fat burn)
Women with a diamond body shape should do fat burning exercises like KettleBell Swings and Burpees. Stock image
Triangle (aka Pear)
One of the most common body types, your shoulders and bust are narrower than your hips and you tend to have slim arms.
If your hips are more than 5 per cent bigger than your shoulders or bust (hip measurement divided by shoulders or bust) you are most certainly a triangle.
Jenna said: ‘To begin with you need to focus on fat burn around the stubborn areas. This can be achieved through using HIIT style workouts which keep you in the Fat burning zone the longest. Keep each workout varied and focused on exercising the whole body evenly. And don’t forget those beautiful arms!
‘They’re already slim so perfect to get toned up quickly and looking good in those sleeveless dresses.’
TOP FIVE EXERCISES FOR TONING THE LOWER BODY AND CREATING BALANCE
Burpees 2 x 10 (Mix them in between your workout to make more enjoyable)
Reverse Lunges 2 x 10 each leg (Create a rhythm that really activates those glutes)
Squat and kick 3 x 10 (Kick across the body alternate legs)
Glute Bridges 3 x 10 (Pulse when you reach 10 for 10 pulses)
Standing Hip Abductors 2 x 10 each leg (Create thigh burn whilst shaping those legs)
Inverted Triangle (aka the apple)
Jenna Rigby (pictured), founder at Glam Fit Studios, shared her advice with FEMAIL
Jenna said: ‘Your posture can often be key in enhancing this body type. Team up Chest and Back exercises on the same day to provide strength in these areas and help elevate your posture. My favourite chest exercise has to be press-ups and for the back lateral pulldown and hyper back extension’
TOP FIVE POSTURE-ENHANCING EXERCISES
Press ups 3 x 10 (Include in every workout)
Supermans 3 x 10 (The best beginners exercise for working the lower back muscles)
Dumbbell Chest Flies 2 x 10 (Start of with 2kg weights and increase if needed)
Shoulder Blade Squeeze 2 x 10 (No weight needed)
Standing Dumbell Row 2 x 10 (Start with 2kg weights and ensure to bend forwards slightly)
Your body is generally in proportion throughout. You are an hourglass if your waist is at least 25 per cent smaller than your shoulder or bust (waist measurement divided by shoulders and bust) and your waist is at least 25 per cent smaller than your hips (waist measurement divided by hips) and your shoulder and hip measurements are within 5% of each other.
Jenna said:’Your workouts need to be evenly balanced amongst all body areas to avoid loosing those curves. Starting your workout with cardio and moving onto a full body circuit routine is the best way to burn fat evenly throughout. Circuit classes, crossfit, and dance often work well for these body types.
TOP FIVE CURVE-ENHANCING AB EXERCISES
Bicycles 3 x 20 (Work those obliques for a flat stomach)
Reverse Crunch 3 x 10 (Target those upper abs)
Lying leg raise 3 x 10 (Avoid if lower back problems)
V-Sit 3 x 10 (This ab burner takes skill and balance but so effective)
Weighted side bends 2 x 10 each side (Start with a low weight and increase gradually)
Jenna said: ‘Your shoulder and hip measurements are about the same. Your waist is narrower than your shoulder and hips, but it isn’t overly-defined and looks more straight up and down.
‘This body type is perfect for weight training and muscle definition can easily be achieved to create curves in all the right places.
‘Weighted Squats and Deadlifts compound exercises will help build the lower body curves and supersets on the biceps and triceps (bicep curls and tricep pull downs) will provide arms that will be envied by many.
TOP FIVE EXERCISES FOR DEFINED ARMS
Tricep Kickbacks 2 x 10 Each arm (Start with a light weight and rest one knee on the bench)
Slow Bicep curls 2 x 10 each arm (Keep the weight challenging and slow it down to keep the muscle under tension)
Overhead Dumbell Tricep Extension 3 x 10 (Can be used single or double arm)
Boxing Air punches – 1 min non stop (No weights required)
High Plank to Low plank – x 10 (Body weight only)
Source: Read Full Article