It’s simply a fact that we’re born with certainbody shapes.
For the record, the shapes are exactly what they sound like.
If you’re a pear-shaped woman, you’ve got shouldersand an upper bodythat are narrower than your hips.
Tim Liu, C.S.C.S.
Below I lay out three great workouts for four of the most common body shapes.
For men who are “rectangles,” there’s a workout here for you, as well.
My colleagues here at Eat This, Not That!
Tim Liu, C.S.C.S.
And I meanstrictthat means one serving size of lean protein along with green vegetables for lunch and dinner.
The best sources of lean protein are fish, poultry, and lean cuts of red meat.
Some good choices include broccoli, cauliflower, Brussels sprouts, cabbage, and spinach.
(For breakfast,just see here.)
Finally, don’t be afraid to enjoy some starchy carbs before or after your workout.
After all, carbs give you energy and they do help build muscle.
Great carbs include potatoes, sweet potatoes, quinoa, beans, and legumes.
Now, with that said, let’s go to the gym.
Given the similarity of the goals, the same workout applies to both shapes.
By training these key areas, it will help reshape your entire body.
Here is the full-body workout for you to do two-to-three times a week:
Got it?
Here is how you perform each move.
Kettlebell Deadlift
Stand in front of the kettlebell with your feet outside of the weight.
Push your hips back and squat down low enough to grab the weight.
Keeping your core tight and shoulders down, pick up the kettlebell by pushing through your heels and hips.
Stand tall and flex your glutes at the top.
Incline DB Bench
Lie flat on an incline bench and grab a pair of dumbbells.
Have them up with your arms fully extended.
Tim Liu, C.S.C.S.
Pull your shoulder blades back and down into the bench and begin lowering the weight down towards your chest.
Resist on the way up, maintaining tension in your lats.
DB Row
Position yourself parallel to a bench so your hand and knee are firmly pressed.
Push through with the heel of your front leg afterwards to return to starting position.
Resist on the way down until your arms are fully straightened, maintaining tension the entire time.
And for more exercise advice, see howThis 10-Second Exercise Trick Will Help You Lose Weight.
The following workout is so effective because it targets all of the muscles in the back of your body.
In short: Your tummy will shrink while the rest of your grows.
Place a dumbbell on your lap with your feet shoulder-width apart.
Keeping your core tight, lower your weight down.
Once in position, lower yourself down under control while keeping the back knee bent as you descend.
Drive through with your front heel to return to standing and repeat.
Pull the attachment out and position yourself so your back is straight and your legs are almost fully extended.
Return the ball to the starting position and repeat.
Grip the rope so that your thumbs are facing you.
Pull out the cable and take two steps back.
Squeeze the back of your shoulders and your shoulder blades together before returning to the starting position.
And for more great fitness advice, check outThe Secret Way Sitting Can Extend Your Life, Say Experts.
The Rectangle Shape Workout
Now, for the men.
The incline pressing targets the upper pecs, while the shoulder exercises help build wide shoulders.
The squat, lunges, and calf raises help round up the quads and calves.
Unrack the bar and pull your shoulder blades back and down into the bench.
Flex the sides of your shoulders at the top, then lower the weight under control.
As you lower the dumbbells, maintain tension in your shoulders the entire time.
Keeping your shoulders pulled back, curl the weight up, flexing your forearms and biceps the entire time.
Squeeze hard at the top, then resist on the way down.
Grab the bar with both of your arms outside shoulder width and ensure it is secure.
Un-rack the bar, take two steps back and stand tall.
Firmly plant your foot, then lower yourself under control until the back knee touches the floor gently.
Once the knee touches the floor, step through with the other leg and repeat.
Leg Extensions
Sit down on the machine with your legs underneath the pad.
Kick the weight up, and squeeze your quads hard at the top.
Push through your big toes to raise the weight up, flexing your calves hard at the top.
Tim Liu, C.S.C.S.
Tim Liu, C.S.C.S.
