• #SchoolForLife
  • Food
  • Family
  • Beauty & Health
  • Style
  • Great Women
  • Videos
  • Events/Win
  • #SchoolForLife
  • Hair Awards
  • Great Escape
  • Explore Singapore
  • Food
    • Food
    • Asian Recipes
    • Celebrity Recipes
    • Cooking Tips
    • Dessert Recipes
    • Eating Out
    • Festive Food
    • Healthy Recipes
    • Quick & Easy Recipes
    • Western Recipes
  • Videos
  • Family
    • Family
    • Parenting
    • Sex & Marriage
    • Travel
  • Home Ideas
    • Home Ideas
    • Decor Tips
    • Organising
    • Appliances
    • Domestic Diva Awards
    • Entertaining
  • Beauty & Health
    • Beauty & Health
    • Skincare
    • Makeup
    • Hair
    • Awards
    • Diet & Nutrition
    • Fitness
    • Wellness
  • Fashion
  • Career
  • Money
  • Real Life
  • Great Women
  • Entertainment
  • EVENTS/WIN
  • Also available at:
Privacy Menu
SPH Media

Copyright © 2022 SPH Media Limited. Co. Regn. No. 202120748H. All rights reserved.

  • #SchoolForLife
  • Food
  • Family
  • Beauty & Health
  • Style
  • Great Women
  • Videos
  • Events/Win

Beauty & Health

The Best Ways To Exercise And Lose Weight, According To Your Body Shape

Generic selectors
Exact matches only
Search in title
Search in content
Generic selectors
Exact matches only
Search in title
Search in content
Beauty & Health

The Best Ways To Exercise And Lose Weight, According To Your Body Shape

Feel and look better with these strength-training exercises chosen specifically for your body type

March 25, 2021
This Is How You Should Lose Weight, According To Your Body Shape

Photo: 123RF

We come in all shapes and sizes and no two bodies are exactly alike – where fat tends to accumulate contributes to our resulting body shape. Apple-shaped ladies, for instance, gain weight easily at their waistlines, while those who are pear-shaped are likely to store fat on their hips and thighs. 

And just like how you’d tailor your skincare regime to your skin concerns, we can (and should) customise our workouts according to our body shape. 

For that, we got Chung Tze Khit, managing director of Gold’s Gym Singapore & master trainer for National Council on Strength and Fitness, to recommend effective exercises to tone and tighten common trouble zones of each body shape.

(Psst, these strength-training moves can be done using just your bodyweight, a pair of dumbbells or any household object such as filled water bottles and canned goods. Easy peasy!)

READ NEXT

Real Life: How One Woman Lost 30kg With The Help Of Zumba

We Tried Practising Yoga At Home To See If It Beats Being In A Studio

7 Fun Fitness Classes To Try Out in Singapore

https://www.womensweekly.com.sg/gallery/beauty-and-health/best-lose-weight-exercise-according-body-shape/
The Best Ways To Exercise And Lose Weight, According To Your Body Shape
Straight body shape
image

Your shoulders, waist and hips are approximately of the same width with no obvious curves to your figure.

Aim: To build broader shoulders, a stronger chest, and curvier hips.

Side Lateral Raise

  • Targets shoulders

Side lateral raises help to build stronger and more defined shoulders, while giving you increased shoulder mobility. Start with moderately light weights and raise your arms straight out from your sides to shoulder level.

Dumbbell Flat Press

  • Targets chest

Dumbbell flat presses give your upper and lower pectorals an even workout. Lie on your back with feet flat on the floor and a dumbbell in each hand. Rest your elbows on the ground before thrusting them up toward the ceiling, lowering with control.

Squat

  • Targets hips and thighs

Squats aren’t just great for spot-toning your hips, butt and thighs, but your entire body too. It helps create an anabolic environment, which keeps your metabolism high and burns even more fat.

123RF
Pear body shape
image

You have a defined waist, and your shoulders are narrower than your hips. Most of your weight is carried in your lower body.

Aim: To build a broader, thicker and more athletic-looking upper body.

Push-Up

  • Targets chest

Push-ups are a highly effective bodyweight exercise that will work the triceps, pectoral muscles, and shoulders. Bonus: Engage your abdominal muscles to simultaneously strengthen your lower back and core.

Dumbbell Row

  • Targets Back

Dumbbell rows will tone and build muscles in your back, while also strengthening your spine for improved balance and mobility.

Grab your weights, bend at your hips and knees and lower your torso till it’s almost parallel to the floor. Let the weights hang at arm’s length from your shoulders, pull them up to your ribcage, squeezing your shoulder blades together.

Shoulder Press

  • Targets shoulders

Shoulder presses are key to building bigger, stronger deltoids. It also builds the outer deltoid head that gives you more “capped” shoulders, for a more pronounced shoulder-to-waist ratio.

Sit on a chair with back support, bend your elbows at 90 degrees, raise your upper arms to shoulder height, dumbbells at ear level. Push them up overhead and lower back to the start.

123RF
Apple body shape
image

You have wide shoulders, slender legs, and your weight tends to accumulate in the hip and abdomen area.

Aim: To shape up your legs and firm up the mid-section and the hip area.

Lunge

  • Targets Legs

Lunges like squats, are the unsung heroes of fitness journeys that work more than your quads and supporting adductor muscles. Feel the burn in your glutes and hamstrings as you extend the hips during the upward phase and control the descent of your body during the downward phase.

Leg raise

  • Targets abs

Leg raises use nothing but gravity to target the lower abdomen – ideal for burning lower belly fat that many struggle with. Lift both legs up with control to activate your thigh and hip muscles.

Floor hip extension

  • Targets hips

Floor hip extensions work your hips, glutes and hamstrings. For sedentary office workers who spend a large portion of the day sitting, it’s an important exercise to keep your hip flexors mobile and strong. Place palms on ground and get into tabletop position, and extend one leg backward and upward in a controlled motion before switching to the other leg.

Read Next

6 Best Low Impact Workouts For Busty Women

123RF
Inverted Triangle body shape
image

You have broad shoulders, and a narrow waist and hips – also known as the “swimmer’s body”.

Aim: To strengthen and build up your legs and the hip area.

Walking lunge

  • Targets quads

Walking lunges will tone up your quads and give you shapely calves – thanks to the motion of pushing yourself off the ground – and fire up the muscles in your back and abdomen as you activate them to maintain proper posture along the way.

Romanian deadlift

  • Targets hamstrings

Romanian deadlifts works your hips, glutes, and especially the hamstrings as you hinge forward with heavy weights. Standing hip-width apart with a slight bend to your knees, hold a pair of dumbbells in front of your hips with palms facing thighs. Keep your spine neutral while pushing the hips back and lowering the dumbbells towards the ground, keeping them close to the body.

Weighted Bulgarian split squat

  • Targets glutes

Weighted Bulgarian split squats work the quads and glutes intensely and you’ll feel a satisfying burn even into your first set.

Plus, it builds strength and stability. Holding one dumbbell in each hand, get into forward lunge position and rest the rear foot on a box or chair. Lower until front thigh is almost parallel to the ground, keeping torso as upright as possible.

123RF
Hourglass body shape
image

Your hips, bust area and shoulders are of approximately the same width. And your curvy figure features a defined waist.

Aim: To tone the whole body with equal emphasis on upper and lower body.

Chair dip

  • Targets chest and triceps

Chair dips are a convenient exercise for anyone to do. If banishing wobbly arms is on your checklist, get dipping because it targets your triceps and strengthens your upper body.

Dumbbell flat press

  • Targets shoulders

Dumbbell flat presses are ideal for sculpting your arms and shoulders as they work your pectoral muscles, anterior and lateral deltoids (shoulders), as well as your triceps.

Jump squat

  • Targets legs

Jump squats are a fun variation that can be done anywhere. They get your heart pumping while toning the calves, glutes, hamstrings, core and quadriceps all at once.

Read Next

11 Fit-And-Flare Dresses Under $120 That Will Flatter Every Figure And Body Shape

How To Wear Stripes Right To Flatter Your Body Shape

Watch Three Women Find The Perfect Pair Of Jeans For Their Body Type

Text: Peh Yi Wen/Shape

123RF
  • TAGS:
  • #mindbody
  • body
  • exercises
  • Fitness
  • Food
  • Health
  • home workouts
  • Lose Weight 2019
  • Losing Weight
  • Nutrition
  • slim down
  • strength training workouts
  • weight
  • weight loss
  • wellbeing
  • workouts
SHARE THIS ON

What’s Hot

Beauty & Health

12 Chic And Thoughtful Valentine's Day G...

Beauty & Health

4 Reasons Why You Have Frizzy Hair & Wha...

Beauty & Health

8 Most Therapeutic And Fun Hobbies To Re...

Beauty & Health

Ginseng: The Secret Ingredient Behind Ko...

Beauty & Health

4 Simple Exercises To Improve Your Stability

Beauty & Health

This Is How Jang Na-Ra Looks 20 At 41

Beauty & Health

10 Beauty And Life Tips Ruby Lin Follows...

Beauty & Health

6 Things To Know About Chanel's Newest P...

Beauty & Health

Here's What Joanne Peh Uses To Look Radi...

Beauty & Health

The Ultimate Guide To Caring For Your Eyes

Beauty & Health

If You've Had Covid-19, You Have More Ri...

Beauty & Health

Understated (But Stunning) New Hairstyle...

Don’t Miss These
  • Awards Get A Year-Round Beauty Glow & Sun Protection With This S...
  • Awards Increase Your Hair Growth And Decrease Hair Loss With Thi...
Editor’s Picks
  • Skincare Want Healthier and Calmer Skin? This Lotion May Be Just What You Need
  • Beauty & Health 12 Chic And Thoughtful Valentine's Day Gifts For Her
  • Beauty & Health 4 Reasons Why You Have Frizzy Hair & What To Do About It
  • Fitness Here's How Single's Inferno Star Shin Ji-Yeon Gets Her Hourglass Physique
  • Beauty & Health 8 Most Therapeutic And Fun Hobbies To Reduce Stress
  • Hair This Elixir And Shampoo Combo Promises To Revitalise Your Hair And Scalp
Don't Miss Out Ever Again!
Tips & tricks to stay sane + win invites to our events!

By signing up, you indicate that you have read and agreed with our Privacy Statement
Footer Menu
  • About Us
  • Contact
  • Conditions of Access
  • PDPA
  • Privacy Policy
?>
SPH Magazine

Copyright © 2022 SPH Media Limited. Co. Regn. No. 202120748H. All rights reserved.