Workouts based on the body type


Many women faced the fact that they keep to different diets and exercise in the gym years in a row, yet the intrusive centimeters do not go away in the right places. We figured out how to determine the body type and choose trainings that suit it best.

Before you start serious work over your body, you need to determine your body type. This test should be to the taste of all girls, since it is simple and requires taking three selfies.

  • Take your phone
  • Place it on the level of the navel
  • Take three shots (in front, from the back and from a side) wearing tight clothes/swimwear.

After the photo session, you should carefully analyze the photos according to the following chart.

Based on the photos, you need to identify the places that need to be adjusted. To do this, you need to draw a straight line from the shoulders to the hips. The side view and its lines will prompt you what to do with the stomach, chest and buttocks (if these are plump).

Such three-view photos will help you to quickly identify problem areas and understand what needs to be adjusted and what is to be worked on first. So, perform the following actions:

  • measure the circumference of your waist and height in cm (1 cm = 0.39 inches)
  • For example, the measurements you made are: waist = 76 cm, height = 162 cm.
  • Divide the waist circumference into growth:
  • 76/162= 0.47.
  • Determine your body type based on the result

What Do The Figures Mean

less than 0.4

  • you are too thin, you need to increase weight


  • the “right” pear


  • moderate apple, you store excess fat around the middle part

above 0.61

  • larger apple


  • hips wider than the shoulders by more than 5%.
  • For example, the shoulders circumference is 80 cm, waist circumference is 85 cm and more.

inverted triangle

  • the opposite of the triangle, when the shoulders/chest is wider than the hips by more than 5%.
  • For example, the shoulders circumference is 80 cm, waist circumference is 85 cm and more.


  • shoulders, chest and hips have similar anthropometry, the waist is absent.
  • For example, shoulders – 85 cm, chest – 85 cm, hips – 89 cm (differences up to 5%), waist 70 cm and more


  • shoulders, chest and hips have similar anthropometry, the waist is clearly expressed.
  • The waist circumference is of about 60-65 cm

Keep in mind that types are mixed very often!

And now, we will discuss the most common types in detail.


pearPeculiarities of this body type

  • narrow shoulders,
  • wide hips,
  • small chest,
  • belly is most often flat.

This is, perhaps, the most feminine type of figure. Few women are however pleased with heavy thighs, which are also very often accompanied by cellulite, since the main fat accumulation lies in this zone.

How to train

The main attention should be focused on the top, including:

  • back,
  • shoulders,
  • arms,
  • chest.

Do not be afraid to work on these muscles, it’s unlikely you will make them too big. On the contrary, by improving the proportions, you hide your heavy bottom. You need to work on these zones at least 2 times a week, in the mode of 10-12 repetitions, 3 approaches.

You need to select the weights competently. What you need is to cut the amount of fat on your legs as much as possible. Exclude large weights, work only in a multi-repeat (25-30 times) mode. Pay attention not to basic exercises, but to isolation movements (swings, leg abductions, etc.).

Advantage of your physique is that your abs quickly acquire sporting outlines. As for the cardio, you should totally exclude the stairstepper and conventional bike (you can cycle, but do not increase the resistance).

Opt for high-intensity at least 40-minute cardio with minimal resistance (ellipse, treadmill) in interval mode after a strength workout or on days that are free of power exercises.

Do not expect for very fast results. However, if you are consistent, perseverant and take proper care about correct nutrition, your very feminine figure will become toned and harmonious.


hourglassThe problem areas of this body type include:

  • the triceps,
  • the outer/inner surface of the thigh,
  • the lower abdomen.

Perform circular trainings for the whole body 3-4 times a week. Use your body as weight, and keep in mind that CrossFit and plyometric exercises are perfect for you. Work through legs through multi-repeat basic exercises, like:

  • squats,
  • jump squats,
  • lunges,
  • platform step ups.

As the abs exercises, choose the following:

  • cross crunches (bicycle),
  • plank,
  • side plank.

Stick to 15 to 30 repetitions. As cardio exercises, use:

  • rope jumping,
  • treadmill jogging without tilting,
  • jogging 30-35 minutes 2-3 times a week.

Avoid exercising on the stairstepper, exercise bike, treadmill jogging, since it will add volume to your legs.

How to train

Examples Of Training (for the gym and house):

  • type – circular,
  • number of exercises performed in 1 circle – 5,
  • number of circles – 4-5,
  • number of repetitions – as many as you can do in 40 seconds,
  • rest between exercises – no;
  • rest between circles – 1 minute.


  • Jump squats
  • Push ups from the floor/from the knees/from the legs
  • Squats with weight plates in your hands and a delay of 2-3 seconds at the bottom point
  • Side plank
  • Lift standing of the dumbbells to the belt

Inverted Triangle

triangle-figureThis body shape is typical of men, but is also found among women, especially among athletes that are engaged in rowing or swimming.

Characteristic features

  • broad shoulders,
  • developed chest, smoothly passing into the waist,
  • narrow hips.

Despite the fact that the structure of the bone system in the android type of physique is similar to that of the male, nature often provides them with large breasts, which, with skillful use, allows creating a very attractive feminine image.

Excessive volume of the upper part of the body can be perfectly balanced, visually expanding the hips with clothing. At that, the waist will look much narrower. Slender long legs make the second undoubted advantage. Being tall distinguishes them from the crowd.

More often, they have a slim figure, yet curvy figure is also possible. Fat is deposited in the area of ​​the shoulder girdle, the upper part of the arms and chest, making the figure even more like a man’s. With obvious obesity, the abdomen begins to enlarge, and then the figure begins to resemble an apple in shape.

Regardless of the weight, women’s hips and legs remain slender.

How to train

The main goal of exercising is to balance the bottom and top of the body. Therefore, when you are into cardio trainings, better use a stairstepper. It provides a good load for your hips and legs, slightly enlarges their volume, and at the same time burns calories.

You can also use the treadmill, putting a serious incline up in the mountain. As for the ellipsoid, we recommend you to avoid it, if you have this body shape. The main goal of the ellipsoid is to get your feet rid of volume, while women with a massive upper body part need the opposite result.

When getting into strength training, you need to add volume to your legs. At first, you should perform complex exercises for large muscle groups:

  • sit squats,
  • lunges,
  • flexion,
  • extension,
  • leg abduction.

You need to tire up your body before the training to burn fat and not build muscle. Training should be exceptionally multi-repetitive: 20-30 repetitions in 4-5 approaches.

Expert Opinion On Nutrition

If we talk about nutrition for different body shapes, we should focus more on the results you want to achieve, and not on food options.

  • For the ‘Pear’ type, in addition to possible weight loss, you need to slightly enlarge the back and shoulders, which will provide the required balance between the top and bottom body part, and your figure will look more harmonious.
  • For the ‘Inverted Triangle’ type, on the contrary, you need to enlarge the volume of the hips and buttocks.
  • For the ‘Rectangle’ type, you need to enlarge both the width of the back and the volume of the buttocks, which will provide a more feminine form with the effect of the presence of the waist, which lacks in this type.
  • ‘Hourglass’ and ‘Pear’ body shapes can, if necessary, slightly reduce and tone up the volumes.

Proceeding from all the above, we would advise to divide the nutrition into the one focused “on the weight gain” and “on the weight loss”.

Types that want to enlarge something, should pay special attention to slow carbohydrates. Without the glucose (the ‘basis’ of slow carbohydrates), there is no synthesis of cells. This means that whatever exercises you perform, they will not provide a lot of benefits, if you do not consume enough carbohydrates.

This is especially relevant for those, who have been trying to add up the volume to their buttocks for a long time without any considerable results. The list of recommended slow carbohydrates includes:

  • porridges,
  • whole grain bread,
  • various cereals,
  • legumes.

They should be consumed at a rate of at least 3 g per 1 kg of body weight. The main thing is not to confuse this rate with the amount of cereals themselves:

  • for example, 100 grams of buckwheat contains 60 g of carbohydrates.

You should also remember about the proteins, which are the building material of all muscle fibers.

The list of recommended proteins includes:

  • lean meat,
  • poultry,
  • eggs,
  • fish,
  • dairy products.

*These should be consumed at the rate of 1.5-2g per 1 kg of own weight.

Now let’s discuss the body types that need to reduce the volume of something.

The main thing is to create a small calorie deficit in the diet. When we say “small”, we definitely don’t mean surviving on salads and skim cottage cheese only. If you do so, you will fall into the “metabolic hole” instead of a healthy weight loss. This condition will make your starving body to quickly gain everything back.

In this case, the rate of carbohydrates consumed can be reduced to 2 g per kg of body weight, and proteins to 1-1.5 g per 1 kg of body weight.

In both cases, it is necessary to leave a sufficient amount of useful fats in the diet that will protect your hormonal system from malfunction and help absorb fat-soluble vitamins. Great sources of unsaturated fatty acids Omega 3 and 6 are:

  • nuts and seeds,
  • vegetable oils,
  • avocado,
  • sea fish.

*Of course, you should not forget to consume a portion of fiber in the form of vegetables and fruits with every meal!

As an afterword, we want to immediately answer the questions of those who want to enlarge something and shrink something else at the same time. Unfortunately, these are the opposite processes of the body, which involve keeping to different nutrition and trainings. Therefore, we advise, first, to achieve the desired volumes, and only then gain the missing ones! Good luck!