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Strength training workout routine for every body type

Here are workout plans for pear-shaped, apple-shaped, banana-shaped and curvy bodies.

Written by Tania Tarafdar |Updated : August 23, 2016 5:56 PM IST

Read this in HINDI

Not everyone has the same body type. You need to tailor your workout based on your physique. It helps to perform exercises based on your body type to get the most of your workout. We spoke to fitness expert Roshni Shah to assist us with a strength training workout plan for different body types.

Pear-shaped body type

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You have a pear shaped body if you are a bit wider at the bottom. To even out a heavier lower body, your goal should be to focus on lower body while building upper body strength.

Workout plan:

  • Do compound exercises like squats and lunges to tone your lower body. Use light weights to perform these exercises as they will help you activate the muscles in your glutes, quadriceps and hamstrings.
  • To help create a balance between your upper and lower body, you should increase the weight in your upper body workouts. Performing bent over rows and bicep curls with heavy weight will increase the strength and build lean muscles.

Do 1 set of 15 repetitions of each exercise back to back.

Apple-shaped body type

If you carry a lot of weight around your midsection, you have an apple-shaped body. As you know spot reduction does not work, the best way to lose fat around your middle is to burn fat from your entire body.

Workout plan:

  • Perform planks to strengthen your core and build tight muscles around your waistline.
  • Also do compound exercises such as squats, lunges and deadlift to build lean muscles in your lower body.

Perform three sets of 10 repetitions of each of these exercises with little or no rest between them.

Banana-shaped body type

Many identify the banana body type as having an athletic frame where you have broad shoulders and narrow hips. However, with strength training, you will be able to add curves to your frame. You need to focus on compound lower body exercises to add definition to your straight figure.

Workout plan:

  • Perform deadlifts and lunges with weights and make sure you rest between sets to help your body recover.
  • Also, perform pushups to build your upper body strength.

Perform three sets of 12 repetitions resting 45 to 60 seconds between each set.

Curvy body type

A smaller waist and hips are what create an hourglass figure. But a lot of people tend to add weight around these areas. Strength training will help define your muscles and target the major muscle groups like your arms, legs, abdomen, hips, shoulders, back and chest helping you maintain your ideal.

  • Squats and lunges will help you build your glutes for a more shapely body. They can also be an excellent way to get a slimmer waist.
  • To get that V-taper physique perform exercises like shoulder press, lateral raises and upright rows. These exercises will help target muscles of your back, shoulders and chest and helping you burn a lot of calories while doing so.

Begin with one set of 10 to 15 repetitions and then add more sets as you get strong.

Image source: Shutterstock Images


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