Our guide will help you find the perfect regime for your shape.
Your build is characterised by:
- A defined bust
- A defined waist
- A neat bottom
- Neat hips
Doing moderate to high intensity cardiovascular exercise will help tone the whole body. Carrying out resistance training at high reps and low weight will also help.
- Eat lean protein, such as skinless chicken breasts, and lots of leafy green vegetables, like spinach, broccoli and cabbage.
- Avoid foods high in sugar and limit your intake of eggs, dairy products and nuts.
- Focus on loosing weight and inches first with high reps and low resistance exercises, then slowly incorporate weights if you want.
- Best exercises for your shape include fast walking and slow jogging with no incline, jumping jacks, swimming for distance and stationary cycling with light resistance.
- Worst exercises include step and spin classes, leg presses and thigh machines on high resistance, weighted squats and lunges, and running or rollerblading on incline.
- A full bust
- A small waist
- A rounded bottom
- Rounded hips
To help fat burning do intverval training or circuit training. This will help burn excess fats around the body.
- Eat lean protein, such as skinless chicken breasts, and lots of leafy green vegetables, like spinach, broccoli and cabbage.
- Include lots of antioxidants and minerals to help break down fats within the body.
- Use interval training and circuit training to help burn fats and tone up the whole body.
- Include exercises that help strengthen both lower and upper back.
- Include toning exercises like light resistance training for the whole body.
Your build is characterised by:
- Rounded shoulder line
- Curved back
- Fullness around the middle
- Flattish bottom
Apples shapes should concentrate their exercise regimes on cardio activities to bring the body back to proportion by reducing upper body mass, while core- strengthening exercises will help to trim the waist further.
- Eat a moderate amount of healthy fats found in grains and oils, as well as lots of fruit and vegetables.
- Replace brown-coloured whole grain foods with smaller quantities of white.
- Do high reps with low resistance for the upper body and high reps with moderate resistance for the lower body.
- Best exercises include step and spinning classes, racquet sports, abdominal crunches, kick-boxing and skipping.
- Worst exercises include all upper body exercises that involve using heavy weights.
Your build is characterised by:
- Full hips or thighs
- A defined waist
- Shoulders that may slope and are narrower than your hips
- A top half that appears small
Doing cardiovascular exercises for quadriceps, hamstrings and gluteus for long durations will help. An example of this could be cycling or running. It would also help to do heavy resistance training on the upper body.
- Stick to foods that are low in fat - to avoid piling on the pounds - and high in calcium.
- Lower your salt intake to reduce water retention and cellulite in problem areas.
- Use aerobic activities to slim your lower half and then strengthen the to upper body with weights and resistance training.
- Best exercises include push-ups, chin -–ups, leg lifts, jogging and dancing.
- Worst exercises include rollerblading, stepping and high resistance weights.
Your build is characterised by:
- Straight and squared shoulder line
- Little definition between waist and hips
- Flat hips and bottom
- A bottom half that seems smaller than your top half
Doing a mixture of cardiovascular and resistance exercises will help. More resistance exercises on your lower body will be necessary, to obtain a balance between lower and upper.
- Stick to foods that are moderate in unsaturated fat - to avoid piling on the pounds - and high in calcium.
- Incorporate a balance of low G.I carbohydrates with lean proteins.
- Lower body exercises like squats and lunges.
- Upper body toning exercise.
- Incorporate moderate to high amounts of cardiovascular exercise.
Your build is characterised by:
- Narrow shoulders
- Flat chest or small bust
- Small and non-defined waist
- Narrow hips and flat bottom
An exercise routine should include exercises to enhance gluteus and shoulder muscles. This will help curve out the shape of the body. Also do whole body
- Make sure you include plenty of lean protein, like fish and turkey; complex carbs, such as wholegrain rice and pasta; and calcium-rich foods, like yoghurt and tofu in your diet.
- Avoid carbonated soft drinks and cut down on starchy foods like white rice and potatoes.
- No activity is off limits for your shape, but abdominal and back exercises should be high priority.
- Three days a week of formal exercise with lots of rest in between is ideal level.
- It’s important to exercise intensely and really tax the muscles during each workout in order to achieve good muscle tone.
Your build is characterised by:
- Straight shoulder line
- Straight hips and bottom
- Very little waist definition
- Straight ribcage
Short fast bouts of cardiovascular exercises are recommended. High repetition resistance exercises may help tone and define shoulders, waist and hips.
- Eat a high protein diet to help muscle development. i.e. fish, chicken, eggs and dairy products.
- Include RDA (recommended daily allowance) of omega 3 and 6, to help with joint suppleness during extra resistance training.
- Upper body cardiovascular exercises will help define shoulders. Boxing training may help this as well as helping definition of the waist.
- Compound resistance training will help shape and strengthenght of the middle part of the body.
- Exercises such as squats, deadlifts and pressing movements will help.
This article was written for Joy of Clothes by Jes Rattan a personal trainer and fitness manager at UCS active www.ucsactive.org.uk
If you like to obtain more information, please get in touch with us at michaela@joyofcolor.com or on (+44) 0780 3 139 755 to book a 1-2-1 consultation for colour and style.
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