Everyone is born with a specific body type and body shape.
Depending upon your genetics, as well as your exercise routine and diet,
your body shape may be quite different from those around you.
Not everyone likes the body type or shape that they are born with,
but there are ways to make the most of what you have.
Here are some tips on how to identify your body type and shape,
as well as how to sculpt it with the best possible exercises.
There are three different body type classifications:
Endomorphs: tend to have bigger bones that the other body types.
These men and women usually have round faces with larger thighs and hips.
Endomorphs have arms and legs that tend to be short and tapering,
giving them a stocky appearance.
Most endomorphs have comparatively small hands and feet and a high waist.
Additionally, endomorphs have higher levels of body fat than the other
body types, but they can also build muscle and lean mass easily.
Weight loss is most difficult for the endomorph body type.
Mesomorphs: are usually described as having an athletic build.
They often have an hourglass or ruler shape, and gain muscle mass easily.
The majority of mesomorphs have broad shoulders and a narrow waist.
They have a fast metabolism and can lose weight more easily than endomorphs.
Ectomorphs: Ectomorphs have a thin, linear appearance.
Most ectomorphs look like rulers, with narrow waists, hips, and shoulders.
Ectomorphs can lose weight easily and tend to have low levels of body fat.
However, they also have a harder time gaining lean muscle mass.
Few people actually fall distinctly into one category. Instead, it is much more
likely that you will be a combination of the body types. Common combinations
include ecto-mesomorph and endo-mesomorph.
For more info, download Body Types, a free ebook.
What is Body Shape?
In addition to your body type, you will also find
that you have a distinct body shape. Your body shape is based upon the size
of your physical features and the overall balance of your body.
Men and women tend to have different body shapes.
Men are often described as having a rectangular shape or a cone shape.
Women are typically described as having hourglass, pear, apple,
or ruler body shapes.
Determining Your Body Shape:
Before you can perform the right exercises
for your body, you need to determine which type of body shape you have.
Hourglass: Women with an hourglass shape are often envied by all
of their friends. This is because hourglasses have well-proportioned
upper and lower bodies, with a distinctively narrow waist.
However, if you are an hourglass, you may find that you tend to gain weight
all over your body, particularly in your hips and chest area.
Hourglasses tend to be endomorphs or mesomorphs.
Pear: Pear-shaped women tend to have larger lower bodies
and smaller upper bodies. If you are a pear, you will find that your hips
are slightly wider than your shoulders and that you tend to gain weight
below your waist. Pears usually have small chests and flat stomachs.
Most pears are mesomorphs.
Apple: Apples are generally bigger on the top half of their bodies
than on the bottom half. They commonly have slim hips and a large chest
and stomach. Apples tend to gain weight above the waist or along the backside.
The majority of apples are mesomorphs or endomorphs.
Ruler: Women with a ruler shape tend to be waif-like and slim.
Rulers have no large differences between the size of their hips, waists,
and shoulders. Rulers tend to put on weight in their stomach and backside,
while maintaining slender arms and legs. Most rulers are ectomorphs.
Making the Most of Your Shape:
Though you may not be 100% satisfied
with your body type or shape, there are ways that you can help to
make the most of your body’s characteristics. Below are some exercises
that you can perform to will aid in toning your body, whatever your shape.
If you are an Hourglass…
If you are have an hourglass figure,
then you should be focusing on both cardio and resistance exercises.
Cardio will assist in keeping your weight in check, while resistance exercises will
help to maintain balance between your upper and lower body. Vary your repetitions
and keep your resistance weights light so as not to build too much muscle mass.
Here are some great exercises that you may want to try:
*slow jogging
*stationary biking (with light resistance)
*jumping jacks
*swimming
*bicep curls, shoulder presses, and squats
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