No, you cannot change your genetics, but you can make the most out of what you were born with! No matter what shape you have, we have an exercise for you to make you look and feel great!
- Spoon/Pear Shaped Body
Pears are usually heavier on the bottom than up top and carry excess weight in the hip and thigh region.
Walking with NO incline!
Push-ups by doing four sets of 10 you can add shape and definition to your arms and pecs.
Jumping jacks or try jump rope to get in that cardio action.
V-Pull Plie’- Grab a pair of dumbbells and stand with feet wide and toes turned out at a 45-degree angle. Raise your arms overhead in a wide V with palms facing in. Lower yourself into a plie position as elbows bend in by the sides until palms line up with your shoulders. Reverse to starting position. Do three sets of 20 repetitions.
- Apple Shape
Apples tend to have a rounder middle with a thicker waist.
Think fat-blasting cardio mixed with waist-defining strength moves.
Spinning for 30-40 minutes.
Lunge and squat with weight, doing four sets of 10.
Weighted Bird dog, this will help work your core simultaneously with both your arms and legs. Grab a dumbbell in your right hand and get down on your hands and knees. Extend your right arm in front of your shoulder with your palm facing in, straighten your left leg out behind your hip letting your toes lightly touch the ground. Pull your abs in tight like a corset and slowly lift your arm and leg up to joint level. Hold this for one count and then lower your arm and leg back down. Repeat for three sets of 10 repetitions.
- Straight/ Athletic Body
Long distance running, even just a 30-minute run will do!
Sit ups, wich work wonders for strengthening the core, we are talking full on rocky style sit ups. You will want four sets of 20.
Challenge yourself with weighted jump ropes, stationary biking, or the elliptical machine.
Dead Lift with an overhead press, grab a pair of weights and stand with your feet at hip width, knees soft, palms facing your thighs. Engage your abs and push hips back to lower torso until it is almost parallel to the floor. Maintain a flat back, engage your glutes to bring body back up and immediately curl the weights into your body and press your arms overhead, palms facing in. Try to press the weights up as the body returns to an upright position in one smooth motion. Return to starting position and repeat for three sets of 12.
Typically very curvy both on the top and bottom, with a smaller waist.
Jumping rope can tone up your whole body, start with 50 and work your way as high as you can go aim for 300!
Stationary bike is a great way to get light cardio with resistance for a curvier body, go for 30 minutes and work your way up if you want more.
Decline Push-ups, Begin in a full plank position with your feet together on top of a step with your hands slightly wider than your shoulders. Pull your abs in tight like a corset and perform a push-up. Do not let your hips sag and do not look forward keep your back and neck in one line. If this is too tough switch to an incline where your hands are on the step. Do three sets of 15.
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