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BODY TYPES

Women have several different body types but the most common are four. These are apple, pear, hour glass, and rectangular. Firstly you have to accept the fact that you cannot change where your body stores fat. Your genetics determine that. Weight loss will reduce your size but may not change your shape. Therefore, it is essential that you know your body type, then adapt, train and treat it so that you can create an altogether different appearance of you.

  Apple Pear Hour glass
Rectangular
Body type
Real life example
  Apple Pear Hour glass
Rectangular

Definition

  • Slightly larger upper body

  • Broad shoulders

  • Top heavy and smaller from the waist down

  • Waist line is undefined

  • Slim legs and thighs

  • Abdomen and chest look out of proportion

  • compared to the rest of the body

  • Also known as Spoon or Bell or Triangle upward

  • Waist is at least 75% of the chest

  • Hips at least 110% of the chest

  • Smaller on top, and larger on bottom

  • Large hips and thighs

  • Well defined waist

 

  • Also called Opposing Triangles

  • Ideal and most desirable shape

  • Waist is less than 75% of the chest or hips

  • Well-proportioned shoulders in line with hips

  • Accentuated waistline

  • Hips and bust are almost of equal size

 

  • Also known as the Ruler or The Tube or the Banana

  • Straight up and down type with little curves

  • Small frame

  • Bust and shoulders are about the same width as your hipline

  • Little waist definition

 

  Apple Pear Hour glass
Rectangular

Characteristics

  • A waist to hip ratio of 0.8 and more means you are an apple

  • Fat is mainly distributed in the abdomen, chest and face

  • When you gain weight the fat is easily stored in the upper half, especially around the midsection
    •  

  • A waist to hip ratio of less than 0.8 makes you a pear shape

  • Fat is mainly distributed in hips and thighs

  • When you gain weight the fat is stored in your thighs and hips and then on your arms and breasts

  • You may have thick calves and puffy knees, the reason being water retention

  • Pear shape is a very common body type

  • Fat is more stubborn

 

  • You gain weight everywhere and lose everywhere

  • You might look shorter and heavier than you are

 

  • You gain weight everywhere and lose everywhere

  • You might look shorter and heavier than you are

  Apple Pear Hour glass
Rectangular
Health risks
  • More likely to develop health problems related to obesity disorders such as: coronary heart disease, high BP, stroke, gall bladder disease, type 2 diabetes, hormonal cancers, osteoarthritis, sleep apnea, non-alcoholic fatty liver, depression, ovulatory dysfunction, erectile dysfunction, effects on pregnancy etc,.
 
  • Cellulite

  • Varicose veins

  • Osteoporosis

  • Eating disorders

  • Mechanical problems, i.e. movement problems

 
  • Thick thighs

  • Cellulite

  • Varicose veins

  • osteoporosis

 
  • If you are rectangular and have fat concentrated around the abdomen, then you may develop obesity related health disorders

  • Excess fat can put pressure on vital organs such as kidneys, liver heart etc.

 
  Apple Pear Hour glass
Rectangular

Treatments

  • u-lipo

  • Radio frequency procedure

  • u-lipo

  • Radio frequency procedure

  • Vacuum treatment

  • u-lipo

  • Radio frequency procedure

  • laser-lipo

  • u-lipo

  • laser-lipo

  Apple Pear Hour glass
Rectangular

Exercises

  • Cardio vascular exercises

  • Endurance running and power walking

  • Toning

  • Need a varied workout routine

  • Aerobic activities targeting your lower body

  • Walking

  • Cycling with low resistance

  • Elliptical training

  • Jumping rope

  • Leg lifts

  • Dips

  • Push ups

  • Chin ups

  • Shoulder press

  • Resistance training should target the upper body

  • Use light weights and do more repetitions

  • Any kind of cardio vascular exercises

  • Swimming, brisk walking, sprinting, slow jogging, stationery biking, jumping jacks

  • Resistance exercises like bicep curls and shoulder press

  • Avoid squats

  • Your aim is to develop bottom muscles, define calves, and create broader shoulders and to minimize the waist

  • Cardio like treadmill with an incline and stepper

  • Cardio vascular like rowing, swimming and boxing

  • Resistance exercises like squats, leg presses and power lunges

  • You can work with bigger weights

  Apple Pear Hour glass
Rectangular

Diet

  • Healthy fats

  • Adequate protein

  • Fiber-rich complex carbohydrates

  • Foods rich in calcium

  • Fat intake should be minimal

  • Salt intake should be restricted

  • Increase the water intake

  • Reduce the consumption of wheat

  • High quality protein derived from eggs, lean meat and nuts

  • Sufficient amounts of green leafy vegetables

  • Skimmed dairy products

  • Don't use artificial sweeteners

  • Eating organic food to spare you from harmful chemical and artificial ingredients

  • Use glass bottles instead of plastic

  • Sugar intake should be restricted

  • High quality protein derived from eggs, lean meat and nuts

  • Sufficient amounts of green leafy vegetables

  • Skimmed dairy products

  • Sugar intake should be restricted

  • White processed foods are to be absolutely avoided

  Apple Pear Hour glass
Rectangular

Clothing

  • Your main goal when dressing is to create a proportionate frame by slimming down your upper half. Balance out your shape by adding more volume to your lower half

  • You can wear salwar-kameez

  • Use bright colors

  • Use a fit bra

  • Use a long Y-necklace

  • Wear single breasted coats and jackets

  • Wear longer tops that end over your hips. Pair this with pants that taper out.

  • Belted jackets, dresses and tops help your waist to look smaller

  • Wear pants and skirts with a flare

  • Use boot cut and wide leg jeans

  • Use light colored and eye catching shoes

  • High heels help to elongate your body

  • Your main goal when dressing is to draw attention away from your curves by focusing on your upper body part

  • Create more width and volume to your shoulders and chest

  • Use a well draped sari

  • Widen your upper body with wide necklines. Use boat necks, square, U and cowl necks, cropped jackets

  • Use light colors for tops

  • Wear jackets and coats with pads and pockets such as blazers and safari jackets

  • Use slim fitting clothes that accentuates your waist

  • Wear solid, dark colors on the bottom

  • You can wear all kinds of pants and jeans

  • Wear loose fitting tops with slim fitting pants or jeans

  • Can literally wear just about any style

  • Use wide and skinny belts to accentuate your waist

  • All types of jeans and pants, flare leg, wide leg and boot cut

  • Skinny pants or anything straight and tight

  • All skirts such a pencil, A-line, circle, tiered

  • Your main goal is to create a waist on your figure and add more width to your upper and lower part

  • wear push up or add-a-cup-size bras to make your top half larger

  • use fun necklaces and scarves to your outfit

  • Wear Low vertical necklines like U- and V-neck

  • Wear tops, sweaters and dresses that cinch at your waistline

  • Look for tops with ruffles, large prints, or detailing



 
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