Exercises For Different Body Types: Is It Possible To Achieve The Body Type I Want?

Whether we like it or not, our body shape is predetermined by genetics, with some parts of our body to our liking and others not so much. Does that mean we’re rendered slaves to our genetic body makeup? If we want our body to shape different from what we already have, is it possible to modify it without going through the knife? Well, yes, although I wouldn’t call it modification but rather improvement because it will be beneficial to our health.

 

If you really want to sport a specific body type different from your genetically predestined body shape, there are various techniques and exercises for different body types that can enhance your physique, increase muscle and strength, and highlight your body’s best qualities with some exercises more focused on some areas than others.

 

Although it may take a lot of hard work and time on your part, improving, enhancing, and achieving a totally different body shape than what you already have, it is not an impossibility if you know which part of your body you want to improve. If you have a goal set, choosing among different exercises for different body types will not be difficult. Some women will want a different body shape to boost their confidence, while others for health reasons, either way, the end result will always be beneficial as it will fulfill both goals.

 

I will be giving you my list of suggested exercises for different body shapes, but first things first, let’s find out what are the different body types and shapes, and where do you belong to:

 

THE 5 TYPES OF BODY SHAPES:

● Pear – Narrow shoulders with wider hips
● Apple – This shape is rounder in the mid-section
● Figure Eight – Balanced upper and lower body with a narrow waist
● Inverted triangle – Broad shoulders and narrow hips
● Straight - This body shape is straight up and down so your shoulders, waist and hips are approximately the same widths

 

THE 3 DIFFERENT BODY TYPES CLASSIFIED:

● Ectomorph – Lean and slender build with slight muscular development
● Mesomorph – Athletic/muscular body build
● Endomorph – A more rounded body build with a tendency to become overweight

 

SO, WHAT ARE THE MOST EFFECTIVE EXERCISES FOR DIFFERENT BODY TYPES?

PEAR SHAPE

If you belong to the pear shape category, your exercise plan should be more focused on your upper body with exercises concentrated for the back, shoulders, and chest. Routines like push-ups, chest press, bent-over rows, chest flyes, and pull-ups are all great for the chest back and shoulder/military press, reverse flyes, and lateral raises are great for the shoulders will do really great. Of course, don’t forget to work on your lower body as well as it is equally important, however, with the pear shape body, you will likely be needing two-to-three workouts a week focused on your upper body as compared to one or two workouts focused on your lower body.

If you belong to the pear shape category, your exercise plan should be more focused on your upper body with exercises concentrated for the back, shoulders, and chest. Routines like push-ups, chest press, bent-over rows, chest flyes, and pull-ups are all great for the chest back and shoulder/military press, reverse flyes, and lateral raises are great for the shoulders will do really great. Of course, don’t forget to work on your lower body as well as it is equally important, however, with the pear shape body, you will likely be needing two-to-three workouts a week focused on your upper body as compared to one or two workouts focused on your lower body.

 

APPLE SHAPE

For the apple shape body, the most effective exercise plan would be a combination of lower and upper body exercises in every session. To work on the lower body, use compound exercises such as squats, lunges, and deadlifts to strengthen your core. Working on your large muscle groups with these routines will get you into the fat burning zone almost immediately. Try doing a squat to a bicep curl and then into a standing shoulder press to combine your lower body exercises with your upper body exercises. This training technique is an effective and efficient way to melt (and keep at bay) those stubborn fats and maximize your time in the gym.

FIGURE 8 SHAPE

The figure 8 body shape is also known as the hourglass figure. Probably the trendiest of body shapes out there and most likely the body shape most women desire (and probably tried to achieve). The best training programs to maintain or obtain this body shape is to do split body training by working on your body parts equally and separately. An example of this would be chest and back one session, lower body & calves the next, then shoulders & abs following that, and then biceps & triceps on the final day.

 

INVERTED TRIANGLE SHAPE

The inverted triangle body shape has broader shoulders and narrower hips. Your exercise plan should be more focused on the lower body with big compound exercises. For your cardio routines, play around with different gradients, steep climbs, hill sprints, and climbing steps to compliment your training and build more muscles in your legs.

Doing gradient drills on the treadmill will make your buttocks (glutes), hamstrings, quadriceps, and calf muscles stronger and sculptured. The cross-trainer is another great alternative which will also incorporate upper body resistance training with the push-pull action of the handles. Again, although more focus should be targeted on the lower body, don’t forget to work on your upper body as well to train all your muscle groups to balance your proportions.

 

STRAIGHT SHAPE

With a straight shape body, a training program that is balanced and specific muscle group focused is necessary. Your strength training program should work on both your upper and lower body separately. With this body shape, compound exercises using a combination of free weights and cable machines is a great way to build muscles.

WHATEVER BODY SHAPE YOU MAY BE IN NOW…

Please don’t forget to stretch! Stretching is just as important as training and rest. And it is something that we are all guilty of neglecting in our workout sessions at times! Stretching prevents injury and is also great for keeping us supple and flexible. So take 5 minutes after your session to do a quick all over body stretch. If you are “stretched” for time, concentrate on stretching the muscles you worked on during that session for at least 2-minutes, and get another good 5-minute stretch done just before you go to bed.

 

It is important to understand a few things about your actual body shape in relation to excess body fats. If body fat goes straight to your hips and thighs, chances are you’ll belong to the pear shape group. If it goes to your middle, then you’ll be in the apple shape group. Generally, your body shape is relative to your body fats. Retaining it or losing it will entirely change your body shape. If you don’t work to reduce your overall body fat %, your body will naturally reset to its original shape. However, if you lose that body fat, the end result may just be your ideal body shape!  The good news is there are available exercises for different body types which will allow us to achieve the body we feel is ideal for us.

 

Should you find your body in a shape you’re not so satisfied with, it’s not an impossibility to improve it with appropriate routine exercises for different body types to highlight your best bits. Just remember that a Kim Kardashian body shape will never become an Elle Macpherson shape! It just can’t happen due to your build, genetics, and bone structure, so better have a realistic goal. After all, wanting to defy your genes doesn’t mean you love yourself less and part of loving yourself is loving your body – ensuring that it is always in the best of health and shape.