Exercise & Diet for Different Body Shapes

"Looking for an Hour-glass body?" asked the gym instructor.

"No, it suits ramp walking, I would settle for a pea-shaped body" said Shilpa.

Though Shilpa is settled in her mind about her body shape, many others don’t have the slightest hint of other body shapes. Many don’t even think of changing their body shape, whereas some look for guidance for that changeover.

Changing body shape is no fun and needs dedicated efforts towards exercise and proper diet. To help you make your mind, we show you the different body shapes and also guide you about the needed exercises and ideal diet needed for that change.

Take Your Pick from Different Body Shapes Don’t be surprised but there are four distinct body shapes for women, and two of them are based on fruits you never imagined.

  1. Apple
  2. Pear
  3. Hour-glass
  4. Rectangle

As we named the fruits early in the list, let us speak about them first.

1. Apple Shape

Bodies with bigger top compared to their lower classify into the Apple Shaped bodies. The stomach is also not slim by any angle and sometimes a small bulgy appearance is also noted. The chest area is bigger and comparatively the hips are slim to an extent. Many call this as “O” or the rounded shape.

Suggested Diet

It is better to eat complex carbohydrates which digest slowly and don’t spike your blood glucose levels. Banana when not ripe is starchy and when ripe contains more sugar. Similarly sweet potatoes turn sugary after boiling or roasting and are a big no.

Carbohydrates: Whole grains, quinoa, oatmeal or quick oats, vegetables & fruits (except banana, sweet potato and corn).

Proteins: lean meat, skinless chicken, seafood, beans, lentils and low-fat yogurt.

Fats: Avocado, nuts, flax seed powder or coarsely ground seeds

Avoid sugary foods, pizza, aerated drinks, alcohol and refined oils.


Aerobic exercises work best in slimming your body down and cut your body fat. Alternately, you can go for a fat burner that cuts down your overall exercising time. Your cardio exercises should be of low-impact so that your lower body part is not troubled too much. If done properly you can easily get the much needed Apple shaped body.

For quick results you should definitely choose from the following:

  1. Leg Squats
  2. Stair Climbing (at least twice or thrice a day)
  3. Uphill walking
  4. Running & Sprinting

Leg squats help you keep in shape better.

2. Pear Shape

This body shape truly resembles the fruit with a larger lower section and smaller upper. In simple words it means that the hip section is much wider than the shoulder and below. The chest and the stomach resemble a flat section and once some weight gain occurs, it will always be below the waist.

Suggested Diet Natural food items are ideal for you. Break your daily diets into six-seven small meals and take it at equal intervals. If you feel hungry quickly, including whey protein shake will do wonders for your hunger control.

Carbohydrates: Complex carbs like quick oats, brown bread, brown rice, cereals, veggies and fresh fruits & vegetables.

Protein: Skinless chicken & fish, almonds, peanuts, mushroom, and thick curd.

What to avoid Foods rich in fats are strictly prohibited!

Exercise Here aerobics should be your focus as it improves lower body and keep it slim. Resistance exercises will build upper body muscles using only light weights.

Choose your exercises from the following:

  1. Pushups & Shoulder Presses
  2. Walking
  3. Skipping
  4. Cycling

3. Rectangular Shape

Wafer like thin or a totally slim and trim body shape falls in the rectangular body category. Only the arms & legs are slender and the rest of the body resembles each other. In other words, you won’t notice any difference between hip and waist sections and even shoulder appears a part of the frame.

Suggested Diet Protein high diet: Whey Protein supplement, greek yoghurt (dahi), poached eggs, chicken etc.

Carbohydrates: Quinoa, quick oats, vegetables and non-starchy fruits

Fats: Avocado, almond, peanuts, coarsely ground flax seed powder

Exercise Always keep an eye on how much exercise you can handle and never go overboard. Regular exercise and carefully selected diet is the most important aspect of this body shape.

Hour-glass Shape Most teens look for this shape and it is most popular. Many believe this is the ideal shape and men prefer women who have maintained this shape. It is a body shape that is well-proportioned in both upper and lower sections of the body, accompanied with a narrow waist.

However, many do not want to look too slim, which resembles a starved look and may want to gain weight, particularly in the hips and chest section. A weight gainer will cut down the time needed.

Suggested Diet Only complex carbohydrates: Low fat yoghurt, brown bread, quinoa, and quick oats.

Only high quality proteins: Cottage cheese or Casein Protein, green peas, skinless chicken, Daal (lentils)

Selected vegetables: Cucumber, cauliflower, cabbage, baby corn, broccoli, green beans etc.

Fat: Flaxseed oil, avocados, almonds & peanuts.

Please avoid aerated drinks, bananas (both raw & ripe), sweet potatoes, pineapple, raisins etc.

Exercise Light weight lifting ensures you do not gain too much muscle mass. It also helps you maintain the perfect balance between upper & lower body. Cardio keeps your weight in control and you can easily achieve your much wanted hourglass shape.

For sustained results choose from the following:

  1. Biking
  2. Swimming
  3. Jogging and sprinting
  4. Biceps curls, shoulder presses and squats.

Resting Ensure you have at least 8-10 hours of sound sleep allowing your body ample rest and ready itself for the next day’s exercising.

Conclusion Every body shape is achievable provided you sincerely work for it. Exercising and diet both go hand in hand and if you know your limits, getting to that shape is easy.

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