Fitness exercise for your body type


November 12, 2010 – Now that you have known your body type, lets review together the facts before recommending the types of aerobics that fit you.

•Hourglasses; Have at least a 6inch difference between the chest and waist, and the hips and waist. The commonest measurements for chest waist and hips re as follows; 33 26 33; 36 30 38 or 39 32 38.

•The spoons; Very little difference in girth of chest and waist but significant difference between girths of chest and hips as follows; 33 30 38; or 32 28 39.

•The rulers; the chest, waist, hips and thighs closely measured as follows; 33 30 34 or 40 37 42.

•The cones; the chest and waist closely measured but smaller hips and thighs as follows; 36 332 30 or 34 30 29.

Once more if you are overweight, you could be caught in between these types.

Body type profiles

These would help in noticing the types of exercise to focus on.

Hourglass merits

•The hourglasses have been known to have stronger bones and muscle tone and suffer much less osteoporosis.

•Hourglasses types are built for high speed impact sports

•The types of exercises require strength

•Good for all types of activities requiring both upper and lower body movements.

Hourglass demerits

•Have smaller ankles but muscular calves and problems of thighs and upper backs of the arms

What hourglasses need to do to avoid the hourglass shape?

1.Jumping rope, biking with light to moderate resistance

2.Fast walking with little inclination

3.Slow jogging or running avoiding resistance or hills

4.L-kicks leg outs, vertical scissors, standing knee to opposite chest

5.Upper body routines like push outs, biceps workouts

6.Angle squats if not overweight

7.Swimming- crawl stroke only

What exercise maintains hourglasses?

•High impact aerobics



•High resistance biking

•Resistance leg ins and outs

•walking, running of jogging on inclination

•Climbing with resistance

•Upper or lower body resistance exercises

•Rollerblading on hills

The spoons

•Tend to put weight on hips, thighs and behind knees.

•If not overweight, the lower part of the leg from knee is the best asset but risk of osteoporosis in upper parts of the body

•Good at sports that require workouts with lower body parts

To escape the spoon

•Biking with light resistance

•Jumping rope

•Standing knee-to-opposite chest, leg outs, one-legged leg lifts, side leg lifts

•Push ups

•Upper body workouts with resistance. If overweight, fast walking or slow jogging

To maintain the spoon

•Leg press, extension, curls,

•Ankle weights

•All step classes, stair climbing

•Sprinting, rollerblading

•Squats, swimming, kickboxing, all high impact aerobics

•All lower body resistance workouts

The ruler

•Built straight up and down, most fashion models are found in this group

•Rarely get wider but extend in the front or backside.

•Can do any exercise

•Most are joggers and long distance runners- see the Kipchoges?

•Poor hamstring and lower abs thus more back problems but require less exercises

To get rid of the ruler shape

•Do all possible exercises but if you want to reduce the weight, do light to moderate to reach the ideal weight.

The cone shapes

•Luckily, fewer women are cones.

•The upper bodies are bigger and stronger than lower bodies

•In terms of dressing, we recommend that shorter skirts or minis to draw attention from the upper body

•There exercises would benefit from upper and lower body workouts including abs to protect the back

•Tend to have protruding stomachs but those who slim may start to appear hourglass like

•In short, work out your lower body more than the upper

To get rid of the cone, do;

•Squats, leg presses, extensions and curls

•Stair climbing

•High resistance biking

•Sit ups, leg-outs, abs crunches

•Upper body stretches

•Kickboxing and ankle weights

To be happy with the cone, do;

•Bench press with moderate weights

•All upper moderate body workouts


•Kickboxing with upper body works

•Hand weights.

In general, do low resistance upper body workouts then high resistance lower body workouts


In case you missed the first part: What fitness type are you?

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