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Do You Have an Hourglass Body Type?
The Hourglass is known as the perfect body shape. For those lucky enough to be born with this body shape, your job is made easy. Women with an hourglass figure have a naturally proportionate shape blessed with chest and hips of the same size, complemented with a much smaller waist.
Shape-up Strategy: Two to three days a week of a total body strength training routine that focuses on the extremities to balance upper and lower body curves. Keep your body in balance by adding 30 – 40 minutes of cardio like the elliptical trainer or cycling three days a week. For this workout you want to complete 10 to 15 repetitions for 1 to 3 sets.
Healthy hourglass Move #1: Lift-off Lunge
Stand with your feet hip-width apart. Hold dumbbells up at your shoulders—elbows bent and pointing out to the sides, palms facing forward. Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Your knees should be in line with your ankles. Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so you’re standing on one leg) and pressing the weights up toward the ceiling . Return to start. Repeat with your left leg.10 to 12 reps per leg.
Healthy hourglass Move #2: Glute Bridge with Triceps Extension
Holding a dumbbell in each hand, lie on your back, with your knees bent. Bend your elbows so the weights are positioned at either side of your head, palms facing your ears and elbows pointed up toward the ceiling. Simultaneously contract your glutes and raise your hips—so your body forms a straight line from your shoulders to your knees—while you extend your arms, so the weights are lined up with your chest. Return to start.10 to 12 reps.
Healthy hourglass Move #3: Side Plank with Moving Knee
Lie facedown on the floor so your upper body is propped on your forearms with your elbows directly beneath your shoulders. Lift your body off the floor so your body is suspended in a straight line supported by your forearms and toes. Roll to the left, rotating your left arm, so your upper body is propped up on your left forearm, elbow directly beneath shoulder and forearm running perpendicular to your body. Stack your feet and place your left hand on your hip, elbow pointed up. Raise your right leg and bring your right knee to your right elbow. Return to start. Switch sides. 8 to 10 reps
Do You Have an Rectangle Body Type?
Women who have a rectangle body types are generally lean with long limbs, a petite upper body and are thin and often have a high metabolism. But women with this body type can often have a difficult time gaining sexy defining muscle.
Shape-up Strategy: Gain muscle and definition by lifting heavier weights for the “showy” muscle groups (i.e. biceps, triceps/back of the arms, shoulders, chest, back and legs).
Your best bet is to focus on strength training with heavier weights. In order to build muscle, it is critical to use weights where the muscles can be challenged and fatigued. You actually want to break down the muscles while working out because when they repair they become stronger and grow — which is why using heavier weights and fewer reps is best.
Keeping in mind that gaining weight and muscle can be a challenge for the woman with a rectangle body type, aim to strength train your whole body three times a week and keep your cardio minimal (no more than three times per week for 20 to 30 minutes on the bike or treadmill — more than that and you’ll start losing the muscles you’re working to build). For each of the exercises, aim for 1 to 3 sets of 10 to 15 repetitions and also plan to rest 2 to 3 minutes between sets so you don’t get injured from improperly lifting the heavier weights.
Round out Rectangle Move #1: overhead triceps extension
Sculpt the back of your arms with this powerhouse move. Stand tall with a slight bend in your knees, your shoulders back and your abs tight. Grasping one 5- to 12-pound weight in both hands (whatever feels comfortable but challenging to you), clasp your hands around one end of the dumbbell and raise your arms overhead. Keeping your arms by your ears, slowly lower the weight down towards the back of your neck by bending your elbows. Without moving your elbow away from your ears, raise the weight back to the extended-arm starting position. Think two counts down, two counts up. Repeat for 6 to 10 repetitions, do 1 to 3 sets total.
Round out Rectangle Move #2: dumbbell reverse fly
This move works the back of shoulder, which is important for stabilization but, it also works the back. Stand with your knees slightly bent, your feet hip-width apart and a 5-pound dumbbell in each hand with your palms facing each other. Hinge forward from your hips so your torso is at a 45-degree angle, keeping your back and neck flat and your eyes forward. Maintaining a slight bend in your elbow, exhale as you slowly lift both arms outwards until they are level with your shoulders with your thumbs down and your pinkies pointing up. Inhale while slowly lowering the weights back to the starting position. Repeat for 6 to 10 repetitions, complete 1 to 3 sets total.
Round out Rectangle Move #3: push-up
The push-up is one of the best upper-body workouts there is! It’s a mega calorie burner and hits all the major muscles of the core and upper body. Begin on the floor with your hands placed directly below your shoulders (your fingers pointing forwards) and either your knees or your toes on the floor behind you. Your back should be flat and your abs tight. Bending at your elbows, slowly lower your chest towards the floor for two counts without dropping your head (maintain its alignment with your spine). Press away from the floor, extending your arms, to return to the starting “up” position for two counts. Repeat for 6 to 10 repetitions, complete 1 to 3 sets total.
Do you have an Apple or a Pear Body Type? Click here for a workout plan perfect for you!
Fitness Expert and Silver Model Management Fitness model Nicki Andrews lives by the motto:“Imagine, Dream, Inspire.” Nicki has educated women, on the importance of fitness and providing the necessary resources for her clients to change their bodies and their lives. Nicki has appeared on The Today Show, The Morning Show, and Good Day New York. Nicki is a UFX trainer and the Fitness Director of VIVA for the Mount Sinai Diabetes Center at the Mount Sinai Hospital of New York. Visit her site at: www.nickiandrews.com and follow her on Twitter @Nickifitness
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