There are certain things we women love about our bodies, and there are certain things we hate. Should we just blame our genes and pout about it for the rest of our lives, or is there something we can do to conquer our trouble spots? Don’t give in to your problem areas; fight back with the best workout for your body type!
Pear
Pear Shaped bodies are heavier on the bottom than the top and carry extra weight in hips, thighs and butt. The best workouts for this body type strengthen arms and shoulders while tightening all over. The workout plan:
- V-Pull Plié: Using a pair of dumbbells, stand with your feet wide apart, toes turned out at a 45 degree angle, and your arms raised overhead in a wide V, with palms facing in. Lower into a plié position as your elbows bend in by your sides until your palms line up with your shoulders. Reverse motion and return to standing position; repeat for three sets of 20.
- Lunge Lift-Off Cross Curl: Stand with your feet together, a dumbbell in each hand. Step your right foot out into a side lunge, reaching dumbbells on either side of your right foot. Quickly push off your right leg, lifting your foot off the floor as your leg extends straight, landing back in lunge position. Push off the right leg again, extending your leg straight, and sweep your leg across your midline as your arms curl in, palms facing up, to complete one rep. Immediately return to side lunge position and repeat. Do three sets of 10 on each side.
- Plank Leg Sweep: Begin in a full plank position with feet together and core braced. Without bending your knee, sweep your left leg open to side of your hip. Hold for one count and return to starting position; repeat for three sets of 10.
Apple
Apple Shaped bodies are rounder in the middle and have a thicker waist. The best workouts for this body type aim to banish the bulge with waist-defining moves and fat-blasting cardio. The workout plan:
- Pushup Climbers: Begin in pushup position with your hands slightly wider than your shoulder width and your feet together. Slowly lower into a pushup and pause for one count. Press back up and as arms extend, and do eight mountain climbers to complete one rep. Complete three sets of 10 reps.
- Windmill Split Squat: Begin in a split stance with left foot forward and left arm extend overhead holding dumbbell, palm facing in. Brace abs in tight, bend knees and lower into a split squat, pressing your hips back behind your body, rotating your torso to the left, reaching right fingertips to the floor. Shift gaze up to your left hand. Press up through the left side of the body to return to starting position and repeat for three sets of 12 reps.
- Weighted Walk Up: Grab a pair of dumbbells and stand with feet hip width, arms extended overhead, palms facing forward. Step your right leg back, bending your knees, gently lowering the right knee all the way to the floor, then bring the left knee to the floor, lowering into a kneeling position. Step your left foot forward, bending the knee at 90 degrees, and stand up to return to starting position (arms should remain extended overhead the entire time) to complete one rep. Complete three sets of five.
Straight
Straight body types have very few curves. The best workouts for this body type add definition to the waist and add shape to glutes. The workout plan:
- Deadlift Overhead Press: Stand with feet slightly wider than hip width, knees soft, and a dumbbell in each hand with palms facing thighs. Engage the abs and push your hips back to lower the torso until it's almost parallel to the floor. Maintaining a flat back, engage the glutes to bring the body back up and immediately curl weights into the body and press your arms overhead, palms facing in. Try to press the weights up as your body returns to upright position in one smooth motion. Return to starting position and repeat for three sets of 12 reps.
- V-Raise: Grab a pair of dumbbells and stand with feet slightly wider than hip width, arms by your sides. Brace the abs in tight. Keeping shoulder blades down and back, raise your arms to a wide 'V' position at shoulder height, palms facing in. Slowly return to starting position and repeat for three sets of 12.
- Diagonal Lunge and Curl: Stand with feet together, arms by your side, a dumbbell in each hand, with palms facing in. Do a hammer curl, bending the elbows and curling weights up. Take a wide step out with the right foot and lower into a diagonal lunge, allowing the back foot to pivot. Reach dumbbells to the floor on either side of the front knee. Push off the front leg to return to starting position, curling your arms up as your feet step together. Repeat for four sets of eight reps.
Curvy
Curvy bodies have larger hips and bust compared to their waist. The best workouts for this body type tone the muscles over the entire body, while shaping the arms and legs to accentuate the positive. The workout plan:
- Lift-off Lunge: Stand with your feet hip-width apart. Hold dumbbells up at your shoulders—elbows bent and pointing out to the sides, with palms facing forward. Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so you’re standing on one leg) and pressing the weights up toward the ceiling. Return to start, and then repeat with your left leg. Complete 12 reps per leg.
- Mermaid: Begin in a side plank position, with your right elbow on the floor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot. Raise your left arm directly overhead, bicep next to your ear, arm extended, and with your palm facing the floor so your arm is in line with your body. Arch your left arm towards the floor as you raise your hips up in the air. Return to start, repeat for 10 reps total, and then switch sides.
- Glute Bridge with Triceps Extension: Holding a dumbbell in each hand, lie on your back, with your knees bent. Bend your elbows so the weights are positioned at either side of your head, palms facing your ears and elbows pointed up toward the ceiling. Simultaneously contract your glutes and raise your hips, so your body forms a straight line from your shoulders to your knees, while you extend your arms, so the weights are lined up with your chest. Return to start and repeat for 12 reps.
Athletic
Athletic bodies have broad shoulders and narrow hips. The best workouts for this body type tighten the core and shape the butt and thighs. The workout plan:
- Curtsy Lunge with Front Raise: Stand with your feet hip-distance apart, holding a dumbbell in your left hand and resting your right hand on your hip. Take a giant step back and to the right with your left leg, so if you were standing on a clock facing 12, your left toes would end up at the 5 o’clock position. Bend your knees and lower your hips toward the floor until your right thigh is parallel to the floor. At the same time, raise your left arm (the one with the dumbbell in it) straight out in front of you to shoulder height. Return to start. Complete 12 reps; then switch sides.
- Tip and Row: Stand with your feet hip-width apart, arms by your sides holding weights. Lift your right leg straight up behind you as you bend from the hips to lower your upper body forward. Your torso and right leg should be parallel to the floor and your arms hanging straight down, palms facing each other. Bend your elbows and pull the weights straight up to either side of your chest. Lower the weights and return to a standing position. Repeat, this time lifting the left leg behind you as you tip forward. Alternate for a full set of 10 reps per side.
- Pushup and Leg Raise: Lie face down on a fitness ball, with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until it is under your shins. Your hands should be directly below your shoulders, so it looks like you’re ready to do a pushup. Keeping your torso straight and your abs contracted, bend your elbows and lower your chest toward the floor. Stop when your upper arms are parallel to the floor. Return to start, and immediately contract your glutes as you lift your right leg off the ball. Lower your right leg to the ball, and then lift the left leg. That’s one rep. Repeat 12 times.
With the weather warming up, swimsuit season will be here before we know it. Figure out your body type and get moving in the right direction with the best workout for you. By starting the right exercises, you’ll solve the riddles of your problem areas, and get your best body today.
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Resources:
http://www.womenshealthmag.com/fitness/best-workout-for-your-body-type
http://www.shape.com/fitness/workouts/best-workout-your-body-type
