training With so many different body shapes and sizes,it is nigh on

training
With so many different body shapes and sizes, it is nigh on impossible for any
one exercise programme to fit every person's needs. That's why we have put
together an exercise routine for the most common 'problem' shapes of women's
bodies. Find the regime that you need to follow, and get started today!
TEXT: BERNADETTE ABRAHAM: ILLUSTRATIONS: SASAN SAlOl
ASK ANY FITNESS PROFESSIONAL,
THE PEAR
a one-size-fits-all
Those with a pear shape. also known as the 'A frame. tend to gain weight in the lower region of the
body. mainly the hips. thighs and buttocks. while their waist and chest are small. Brisk walking. biking.
workout routine
certainly does not apply to everyone.
Although genetics does playa small
role in determining your body shape, a
healthy diet and an active lifestyle can
help you achieve the body you've
always wanted. And to gain the
maximum benefit from your workout,
you need to have one that is designed
for your specific body shape. Simply
identify your shape, and then follow
the personalised training programme
and the elliptical machine are great cardio options to help shed unwanted body fat and should be
performed regularly.
A more symmetrical look can be achieved by broadening the back and shoulders through weight
training. To increase muscle size in the upper body. perform three to five sets using heavier weights for
at least six to eight repetitions. It is best to use lighter weights and perform more repetitions for the
lower body exercise (between 10 to 15 repetitions).
for a more refined and resultorientated workout.
Tostart with, let's identify the
three main body types:
• The Endomorphs - they tend to
have bigger bones, and a stocky
appearance. They also tend to have
higher levels of body fat and weight
loss is most difficult for them.
• The Mesomorphs - They have an
athletic build, gain muscle mass easily
and have a fast metabolism.
• The Ectomorphs - They have a
thin linear appearance, and have low
levels of both body fat and muscle
mass.
People don't usually fall into any
one specific category; so your body
shape is likely to be a combination of
two types. Here are the three most
common female body shapes and the
exercises you need to do for each:
156 I aQuarius
1. Lateral raise (shoulders)
While holding dumbbells in each hand.
stand with your feet shoulder-width apart.
knees slightly bent to protect your lower
back. and arms hanging by your sides.
Keep the elbows straight as you raise
your arms to the sides until they reach
shoulder height. Palms should be facing
down. Avoid arching the back as you
raise your arms and always keep
head and back in a neutral position.
Pause. then slowly lower the arms back
to the initial position.
2. Overhead shoulder press
(shoulders & triceps)
3. Stationary lunge (thighs &
THE APPLE
buttocks)
These individuals are also known to have '0' frames. They
Hold dumbbells and position hands
slightly above shoulder height with the
elbows bent at 90 degrees. Engage the
abdominals, bend the knees slightly, and
stand with the feet about shoulder-width
apart. Press the hands over the head until
Stand with your feet shoulder-width apart
and take a long step forward landing on
the heel of the front foot into a fencer's
have a tendency to gain weight in the upper body region,
specifically the abdominals and chest, and generally have
lean legs. Regular cardio sessions are essential to achieve
weight loss for this body shape. The good news is that
belly fat is easier to lose than any other type of body fat.
The incline on the treadmill and the step machine are
the elbows are fully extended but not
locked. Palms should be facing forward
and thumbs touching at the top of the
press. Pause, then slowly return to
initial position.
lunge position. Bend the front knee
slightly and lift the back heel off the floor.
Make sure the front knee stays above the
heel and does not go past the toes. Keep
eyes straight ahead, shoulders back. and
hold dumbbells by your sides. Bend the
back knee and lower the body by placing
most of the weight on the front thigh until
the back leg is just about parallel to the
good cardio options because they both help build stronger
legs and help with body symmetry.
For a more symmetrical appearance, it is best to focus
on lower body exercises to create a balance with the upper
body. Perform three to five sets of each exercise using a
moderate to heavy weight for at least six to ten repetitions.
floor. Push straight up from the front heel
and return to starting position. Perform the
recommended number of
repetitions and switch legs.
1. Squat (thighs &
buttocks)
f
Hold dumbbells in each
hand and stand tall with a
neutral spine and feet
shoulder-width apart. Slowly
lower the body, with the hips
moving back as if sitting in a
chair. Keep the weight
directly over the heels or
mid-foot. Lower body until
thighs are almost parallel to
the floor. Do not bend knees
beyond 90 degrees. Pause,
then slowly return to initial
position.
4. One arm row (back)
Hold a dumbbell in one hand and lean on to a bench by placing the other hand and
opposite knee on it. Keep your back flat and head neutral. Let the arm holding the
dumbbell hang straight down to the floor and in line with the shoulder. Keep the back
leg straight and foot flat on the floor for support. Pull the weight towards your waist by
bending the elbow back. Pause, then slowly lower the arm back down to initial position.
Make sure to keep the weight close to the body throughout the movement.
2. Step up (thighs &
buttocks
Hold dumbbells in each
hand and stand in front of a
sturdy chair or bench with
your arms hanging by your
sides. Place one foot flat on
the bench or chair and
displace your body weight
onto that leg to push
yourself up to a standing
position. Slowly lower your
body back to the floor with
the same leg. Perform the
recommended number of
repetitions and switch legs.
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training
3.
Stiff leg dead lift
(hamstrings & lower back)
4. Calf raises (calves)
Hold dumbbells or a barbell in
front of thighs, and place your feet
stand tall with your feet shoulder-
Hold dumbbells in each hand and
width apart and toes pointing
forward. Keep the knees straight
and roll onto the balls of your feet
to contract the calf muscles. Hold
shoulder-width apart with knees
slightly bent. While keeping your
back straight and head up, bend
forward at the hips to lower the
for a few seconds and slowly lower
the heels back down to the floor.
weight to the floor or as far down as
you can reach. Do not round out the
For a greater range of motion, place
the balls of your feet on the edge of
a step to allow the heel to drop
lower than the ball of the foot.
upper back - make sure the back
stays slightly arched. Keep the arms
straight and close to the body as you
raise the body back to initial
position. A sturdy bench or box can
be used to allow a greater range of
motion as you lower the weight.
THE RULER
These individuals have equally proportioned
shoulders, chest, waist and hips, and have difficulty
gaining weight. Although the envy of most people,
1. Squat (thighs & buttocks)
Hold dumbbells in each hand and stand tall with
feet shoulder-width apart. Slowly lower the
body, with the hips moving back as if sitting in a
chair, with your weight directly over the feet.
lean body mass can be increased by focusing on a
serious weight training and nutrition program.
Cardiovascular workouts should be kept to a
minimum for a healthy heart, and more focus
2. One arm row (back)
Hold a dumbbell in one hand and lean onto a
bench by placing the other hand and opposite
knee onto the bench. Keep your back flat and
head neutral. Let the arm holding the dumbbell
Lower body until thighs are almost parallel to
hang straight down to the floor and in line with
the floor. Do not bend knees beyond 90
degrees. Pause, then slowly return to
the shoulder. Pull the weight towards the waist
by bending the elbow back, keeping it close to
initial position.
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least 8 to 10 repetitions.
3. Upright row (shoulders & trapezius)
Stand with your feet shoulder-width apart and
hold dumbbells in front of the thighs. With
the palms facing the body, keep dumbbells
close to the body as you bend the elbows out
to the sides and lift the arms to the chest.
Pause, then lower arms to initial position.
the body. Pause, then slowly lower the arm back
down to initial position.
I'
(-- -
should be placed on resistance exercises to build
muscle mass. Perform three to five sets of each
exercise using moderate to heavy weights for at
)\
4. Chest press (chest & triceps)
lie on your back on the floor or on a bench with your knees bent.
Hold dumbbells or bar with arms extended above chest with
elbows slightly bent. Hands should be shoulder-width apart.
Keep the wrists straight as you lower the weight to the chest by
bending the elbows. Press the weight straight up above chest
without locking the elbows completely.
Pause momentarily
at the top of the movement before each repetition.
To begin your own personalised
fitness program, contact
Bernadette Abraham at
050-2832020 or email
Bernadette@mailme.ae