Home Lifestyle Health Best weight loss exercises for every body type, according to fitness expert

Best weight loss exercises for every body type, according to fitness expert
Best weight loss exercises for every body type, according to fitness expert avatar

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Lockdown means many Brits are thinking about their weight.

Many of us have put on a few pounds over the last few months.

This may be down to working too close to the fridge…

Or, to having too much spare time and feeling bored.

Now, it seems we’re getting sick of it and want to cut down.

Not-for-profit surgery advice website, Flawless.org, recently discovered Google searches for ‘healthy snacks’ are up 110%.

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So, we’re clearly looking to improve our diets in lockdown.

But, no matter the cause, if you want to improve muscle tone and maybe shed a few pounds it’s important to remember the role of both diet and exercise.

Many of us are looking to perfect our home-workout routines, too.

Eager to help Brits, Jenna Rigby, a GlamFIT Studios Coach and Weight Loss Mindset Specialist, has found the ideal workout for each body shape.

Using her help, you can learn to adapt your workout routine to work for your specific body type.

So, you can target the areas most in-need of attention.

Jenna said: “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)

This body type is typically more straight up and down.

Your measurements are likely to be the same through your chest, waist and hips.

Women who have this body type usually aim to create curves where they don’t naturally exist.

Squats can create curves which aren't naturally there (Image: Getty Images)

Jenna said: “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)

This is one of the most common body types.

Your shoulders and bust are usually more narrow than your hips.

You usually have slim arms, but more curvaceous thighs.

Try HIIT style classes online and tone your already slim arms (Image: Getty Images/Science Photo Libra)

Jenna said: “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)

This body type usually has a wider shoulder and bust area than your hips.

If you have narrow hips then you can sometimes be seen as “top heavy”.

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Jenna recommended: “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.”

Hourglass

The Marilyn Monroe body type, this shape is the often the most coveted.

Your bum and bust is well balanced and your waist pinched in and defined.

You are usually in proportion.

Jenna said: “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.”

Diamond

If your hips are usually broader than your shoulders and you have a narrow bust, but a filler waist line this could be your body shape.

You may also carry extra weight in your legs.

Running works well for this body type (Image: Getty Images/Image Source)

Jenna advised: “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.”

Athletic

You’re naturally muscular, but not very curvy.

Your shoulders and hips are about the same and you do have a narrower waist.

But, this isn’t overly defined and is closer to a straight up and down figure.

Jenna recommended: “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.”

So if you’re looking to modify your curves, or balance out your proportions, give these exercises a try.

Incorporate them into your home workout during lockdown.

Jenna added: “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!”

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