FEMALE BODY shapes
Where do you hold your weight? Your upper body? Lower body? Mid section? Or evenly throughout your whole body?
Knowing your body type is important to designing the correct program that gives you fast results but you should also train for your specific body shape to obtain the goal of that illusive hourglass figure! All body shapes can become an hourglass shape!
For example, a woman with triangle shape would not train the same as someone with an inverted triangle shape. The programs for these two women would be completely different.
Knowing your body type is important to designing the correct program that gives you fast results but you should also train for your specific body shape to obtain the goal of that illusive hourglass figure! All body shapes can become an hourglass shape!
For example, a woman with triangle shape would not train the same as someone with an inverted triangle shape. The programs for these two women would be completely different.
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TriangleHolds weight in: lower body
Typically triangles are endomorph body type but some may be meso-endomorphs, depending on how you carry your weight. Your priority is losing inches in your lower body, particularly in your core, abs and legs. For most women, our core exercises will be your best friend! For women needing to do non-weight bearing exercises for losing inches in the hips and glutes our Perfect Butt Circuit is perfect! To create symmetry and tighten the muscles in your upper body, do exercises for your shoulders, back, chest and arms. For best results: cardio* is needed along with resistance training! |
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Inverted TriangleHolds weight in: upper body
Typically this is a Meso-ectomorph body type; a combination of Mesomorph upper body and Ectomorph lower body. To help give your body balance you will do exercises for your upper body to create symmetry in your shoulders, back, chest and arms. For your lower body you should focus on gaining size by working on your core, abs and legs. Lower body exercises would include Front Squats and Stiff-Deadlift. For best results: Cardio* is not what you need, you need to do muscle sculpting through resistance training! |
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RectangleHolds weight: evenly throughout whole body
Typically this is an Ectomorph body type. You need to focus on creating curves. In this case we will focus on creating an hourglass figure by developing back width and increasing hip size. Next we equally work on your upper body with shoulders, chest and arms; and your lower body- legs and calves. We finish by working the core and glutes. For best results: Train at a slow pace to build curves rather than burn calories, and do cardio 2 or 3 times per week for your heart. |
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HourglassHolds weight: evenly throughout whole body
Typically this is a Mesomorph body type. You already have decent body symmetry and curves so the exercises you do will depend on your goals. You should do specialization exercises for lagging body parts, and work equally on your upper and lower body. |
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DiamondHolds weight: in the core
Typically this is an Meso-Endomorph body type. Your priority is getting a smaller waist, while creating curves by equally working your upper body (shoulders, back and chest) and your lower body (core, abs and legs). Cardio will be your number one priority, because it should be done at least 3 to 5 times per week and our core exercises a close second. This process will diminish your waist, shifting the weight from your mid-section to your hips and butt as well as your upper body. |
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RoundedHolds weight: in the core
Typically this is an Endomorph body type. You need to focus on creating curves; in this case we will focus on cinching the waist, creating that hour glass shape. We would start with your mid-section’s abs, lower back and glutes. Next we equally work on your upper body- shoulders, back, chest and arms and your lower body- core, abs and legs. For best results: Emphasis is on increased calorie burning through lower impact exercises. You accomplish this by training at as fast a pace as your conditioning will allow. Do cardio at least 3 to 5 times per week. Yes, cardio and the Perfect Butt Circuit should be your number one priority for this body transformation. |
*Cardio is defined as raising your heart rate to improve heart health and burn more calories. Be sure to choose a level of cardio suited to your current fitness level (on the next page). Beginners/Level 1 should start with walking for 20 minutes at least 3-5 times per week.
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