Am I an Hourglass?
Do you tend to carry weight in both your upper and lower body, yet are more slender through the waist? Is there a significant difference between the circumference of your chest and your waist (or between your hips and waist)? Does your body appear balanced and curvaceous when you look in the mirror?
If so, you are an HOURGLASS®.
Best Exercises for the Hourglass Shape
• Jumping rope
• Stationary biking with light to moderate resistance
• Upper body exercises with light weights and high repetitions
3 Exercises to Avoid for the Hourglass Shape
• Step classes
Goal: Trim upper and lower body.
As an Hourglass, your mantra is high reps, low resistance and low weights for both upper and lower body. High reps mean at least 25 to 50 repetitions for each exercise. As you slim down and lose weight and mass, you can increase resistance and weight. But you still must maintain your high reps for each exercise. Hourglasses that bulk very easily may have to keep the resistance and weights at a low level forever.
Please Note: Some women Hourglasses think that because they have a lower belly or “muffin-top” that they are Rulers and they are not. This is more characteristic for any woman who does not do enough cardio and core work and/or some women who have given birth and/or women in their forties or older.
Am I a Spoon?
Do you carry most of your weight in your hips, thighs and buttocks? Are you more slender on the top? Do you tend to gain weight from the hips down? Do your eyes go directly to the lower half of your body when you look in the mirror?
If so, you are a SPOON®.
Best Exercises for the Spoon Shape
• Jumping rope with a speed rope
• Standing knee to opposite chest
3 Exercises to Avoid for the Spoon Shape
• Squats, lunges and ankle weights
• All stair climbers/steppers, Elliptical and cross trainers
Goal: Trim lower body and strengthen upper body so your body becomes more proportionate.
As a Spoon, the rule of thumb is high reps and low resistance for all lower-body exercises, and moderate to high resistance for all upper-body exercises. If you’re overweight, the resistance should not be too high for the upper body either. You don’t want to push out the fat as you build muscle underneath. Until you are at a weight and size you’re happy with, do not increase the resistance or weight on any exercise, but rather increase the number of repetitions to continue to burn off fat and inches.
Please Note: Some women think that because their bottom half of their body is somewhat larger than their upper body that they are Spoons. They are actually bottom-heavy Hourglasses, meaning that they bulk both on top and below, but bulk faster & more down below.
Am I a Ruler?
Are you pretty much built straight up and down with very few curves? Are there little differences in the circumferences of your chest, waist and hips? Do you tend to put on weight around your midsection?
If so, you are a RULER®.
Best Exercises for the Ruler Shape
• Yoga, all stretch and calisthenics classes, Pilates on machines
• Full sit-ups w/out locking feet, upper and lower abdominal crunches and leg-outs
• Jogging with incline, step classes, spinning, lunges, squats
Exercises to Avoid for the Ruler Shape
• None – Unless you’re overweight, all exercises are recommended. If you need to reduce your weight, use light to moderate resistance/weights until you reach your ideal weight.
Goal: Trim stomach to add curves to your body.
As a Ruler, you pretty much have free rein to perform any kind of exercise, provided you are not overweight. If you are overweight, ease up on the weights and resistance a little bit until you start to trim down. Then you can incorporate both. Protect your back! Don’t skip your stretching routine before you work out, and stretch your hamstrings lightly at the end of all of your workouts.
Am I a Cone?
Do you tend to carry most of your weight in your back, chest, arms and stomach? Are you more slender from the hips down? Is your upper body considerably larger than your lower body?
If so, you are a CONE®.
Best Exercises for the Cone Shape
• All lower body exercises with moderate to heavy weights and/or resistance
• Walking or jogging on incline
• Upper body exercises with lightweight and high reps
3 Exercises to Avoid for the Cone Shape
• All upper body exercises with moderate to high weights/resistance
• Pilates with upper body moves only
• All exercise classes with heavy hand weights or heavy weighted bars
Goal: Trim upper body and strengthen lower body to make your body more symmetrical.
As a Cone, the rule of thumb is high reps and low resistance or weights for the upper body and high resistance and moderate to heavy weights for the lower body. Although unusual, a few Cones may bulk down below a bit if they are overweight. Typically, Cones shy away from abdominal exercises and lower-body exercises. It’s important to focus on these areas so the body becomes better proportioned. Cones, especially male Cones, have a harder time than other body types giving up the heavy weight lifting for their upper bodies and if so, Exude suggests switching to more natural exercises such as push-ups, dips, chin-ups, or upper-body exercise routines with low weights and higher repetitions. You’ll still possess great upper-body strength and your body will look much better proportioned.