Flawless.org recently discovered Google searches for ‘healthy snacks’ are up 110%*, but it isn’t just our diet we’ve been working on in lockdown. Many of us are looking to perfect our home-workout routines, too.
Eager to help Brits find the ideal workout for each body shape, all the while celebrating our differences, not-for-profit advice website Flawless.org sought the help of Jenna Rigby – GlamFIT Studios Coach and Weight Loss Mindset Specialist.
With Jenna’s help, Flawless can reveal how to adapt our workouts for each body type, as well as love the skin we’re in!
“Our bodies come in all different shapes and sizes, and it’s important to understand our own individual type in order to highlight our best bits.
Remember that the purpose of exercise is to burn fat and build muscle. Exercising will enhance your body shape and, in some way, change its appearance, but it’s possible your body shape won’t change.
Listed below are my recommended exercises for each body type, to enhance those curves and fall in love with your body once more.
Rectangle (a.k.a. Banana)
A rectangle is a straight up and down body type where your measurements are usually the same in all areas. Women with this body type often strive to create curves that don’t naturally occur.
The Best Exercises: “To enhance and create curves, 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.”
Triangle (a.k.a. Pear)
Triangle is one of the most common body types, your shoulders and bust are narrower than your hips and you tend to have slim arms.
The Best Exercises: “To begin with, focus on fat burn around the stubborn areas – this can be achieved through 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 look good in those sleeveless dresses.”
Inverted Triangle (a.k.a. Apple)
If your shoulders and bust are larger than your relatively narrow hips, you have what’s known as an inverted triangle and are often seen as ‘top heavy’.
The Best Exercises: “Posture is key in enhancing this body type. Try pairing up chest and back day to provide strength in these areas and help to elevate your posture. My favourite chest exercise has to be press-ups, and lateral pulldown and hyper back extension are great for the back.”
Diamond shaped body
If you have broader hips than shoulders, a narrow bust, and a fuller waistline, you have what’s called a diamond body shape. With this, you may carry a little more weight in your upper legs.
The Best Exercises: “Start by defining your 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.”
Often the most desired body type, your buttocks and bust are well-balanced, and the waist is also defined. Your body is generally in proportion throughout.
The Best Exercises: “Your workouts need to be evenly balanced amongst all body areas to avoid losing those curves. Starting with cardio and moving onto a full body circuit routine is the best way to burn fat evenly. Circuit classes, CrossFit, and dance often work well for these body types.”
If you’re naturally muscular but not particularly curvy, you have an athletic body type – 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.
The Best Exercises: “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 envied by many.”
To conclude, Jenna says: “It’s important to remember with any body type, cardio and fat-burning activities will always help enhance your figure and get your body type looking its best.
Keep your workouts initially focusing on the full body and then move onto enhancing your best features 3-6 months into a routine. Toning is not about losing your best features it’s all about embracing and showing them off!”