Women’s Body Shapes – Changes Through Exercise
Getting on top of your body shape takes some real commitment! In particular, for women, certain workout routines are more effective than others in changing body shape. That’s a given. But should you really be doing to achieve this?
Women’s Body Shapes
In short, there are 10 body shapes common to women:
1. Rectangle: hips, chest and shoulders are the same width
2. Triangle: hips wider than shoulders and chest
3. Spoon: hips are much wider than the shoulders and chest
4. Hourglass: hips and chest are wide with a narrow waist
5. Top Hourglass: chest is wider than hips, narrow waist
6. Bottom hourglass: hips are wider than chest, narrow waist
7. Inverted Triangle: shoulders and chest wider than the hips
8. Round: similar width for the chest and hips, full midsection
9. Diamond: wider hips than chest, fuller midsection
10. Athletic: muscular but not particularly curvy
Changing Women’s Body Shapes With Exercise
Body shapes are given to us by genetics, but as with many things about our physical appearance, they are a factor of both nurture and nature. That means that our environment, that is, the food we choose to eat and the exercise we choose to do can significantly change our body shape!
The most common aspects that women want to change about their body shapes are achieving a slimmer waist and a bigger booty. Exercise can help you achieve both!
Tips For Achieving Slimmer Waist Body Shapes
The waist is a product of fat percentage. Fat is commonly stored around the waist – this makes sense – if more was stored around the arms and legs how could we move properly!?
So what’s the best way to lose weight? The most up to date science suggests HIIT (High Intensity Interval Training) is the fastest way to burn calories.
HIIT is a training methodology that incorporates both interval training and fitness circuits. The main thing to worry about is the rest to training ratio and the intensity of exercise. As the acronym suggests, the exercise should be high intensity (90-100% Max HR).
These bouts of intense exercise should be interspersed with bouts of low intensity exercise or rest periods. This creates a lasting burn even after finishing training.
Heavy Weights For Women – Growing That Booty
The fastest way to grow muscle, especially in the legs and butt is heavy weights training. Heavy weights training for women should consist of compound movements such as heavy squats, deadlifts and lunges.
The most effective leg exercise for growing the butt is the squat – especially squats with wider stances!
Wider stances help engage the glutes and help grow the butt at the fastest rate. Make sure to challenge yourself.
Remember that muscles only grow when they are stressed. This means you always need to be working at your limit.
A good guide is to try to sit in the 8-12 rep range at maximum exertion. If you can’t do 8 squats the weight is too heavy, if 12 squats is too easy then it’s time to increase the weight.
If you need more help contact the top gym in Mandurah!
How Do Handstands In Yoga Compare To Handstands In Gymnastics11JULY, 2021Handstands in yoga are quite unique. Handstands seamlessly blend in with the myriad of yoga poses that invert the body in all sorts of weird and wonderful shapes. In yoga the formal name for...
Resistance Bands Chest Workout - Best RB Exercises For The Chest11JULY, 2021Typically, we don’t think resistance bands when we think about chest workouts. But resistance bands are incredibly versatile, and they can help build a bigger chest through a variety of...
How To Stay Fresh And Cool For A Better Workout10JULY, 2021Exercise raises body temperature. As you convert more energy to produce movement, heat is released. It’s completely natural to have an increase in core body temperature during a workout, and the body has...
Weighted Calisthenics- Ankle Weights, Weight Vests And Weight Belts7MAY, 2021What Is Weighted Calisthenics?Weighted calisthenics is a bodyweight training style that incorporates additional weight, typically in the form of weighted vests, to increase exercise...
Mike Tyson's Calisthenics Training Routine That Made Him A World Champion8APRIL, 2021It’s undeniable that Mike Tyson is one of the greatest fighters to ever live, but more than that, he was by far the most intimidating fighter, or just person in general, on the...
What Is The Best Time Of The Day To Exercise For Weight Loss And Muscle Growth?21MARCH, 2021The best time to exercise is at 7am or 7pm - but it depends on the individual! There is heavy debate about when you should exercise. This is further complicated by how...