Tailor exercises to your body shape

10:02am Friday 25th April 2008

SOMETIMES when we exercise and work out regularly, we don't always get the results we desire.

One of the main reasons for this is because we don't always perform the right types of exercises and routines which will have a positive impact, not only on our fitness, but also our appearance.

People are more likely to stick to regular exercise if they are seeing results, and by performing the right types of exercise, this can happen quicker and more effectively. So what types of exercises would suit your body type?

* PEAR - women with narrow shoulders, wide hips, thighs and bottom.

You are probably tempted to work the areas around your bottom and thighs by doing lots of leg work and using the bike. But this could actually make your bottom bigger. Muscles will become bigger by over working them.

You need to concentrate on your upper body, to balance out the lower half. Playing racket sports will increase your cardiovascular fitness and will tone the legs and bum rather than bulking them up.

Perform exercises such as chest presses, press-ups, shoulder presses and seated rows. Use weights which will allow for 12-15 repetitions per set and do three sets on each.

* APPLE - top-heavy women with a larger bust and tummy but thin legs.

You will naturally be worried about the size of your upper body. You need to perform plenty of cardio exercises, such as swimming, cycling and running, and perform these for around 30 minutes, three to four times a week. For your waistline, Pilates will help tone the muscles around your core area.

* HOURGLASS - women with curvaceous hips and bust with a small waistline.

The classic female shape, you may be slightly worried about your levels of body fat.

Perform endurance based exercises such as running, swimming, cycling three to four times a week for 30-40 minutes.

Avoid heavy weights on the chest and shoulders, but work the back muscles to improve your posture.

Pilates would also be a good option to maintain your waistline.

* TUBE - quite boyish types with few curves.

You are naturally thin but may feel you are not curvy enough. Avoid endurance exercises, they will strip you of more body tissues.

Add shape to your body by performing exercises such as squats and lunges for the legs and bottom, and chest presses, press-ups and seated rows for the upper body. Use weights in order to perform three to four sets of 12 repetitions.

Christian Fox is a personal trainer, Sports massage therapist and nutritional advisor working in and around York. Phone 07711 871170 for your free session.

Editor's choice