Harley Pasternak Blogs: How to Train for Your Body Type
Whether you're an hourglass shape or a pear, the celebrity trainer has tips for your body type
Last week I blogged about the hottest female bodies in film. While most of you agreed with many of the names that made the list, many people felt there wasn’t enough “body type” diversity.
Upon further review, I have to agree.
There are many different body shapes that qualify as healthy, fit and sexy.
Here are four different body shapes I see in my practice.
• The Hourglass
Think Scarlett Johansson. A waist that is narrower than the chest and hip regions.
Think Amber Rose. The hip section is wider than the upper body.
Think Jessica Biel. The chest and shoulder areas are more pronounced than the waist and hips.
Think Cameron Diaz. The hip, waist, and shoulders are relatively similar.
So, what shape are you? Are you happy with your shape? If there was one thing about your shape that you want to change or make better, what would it be?
For the most part, your body shape is predetermined by your genetics. However, through exercise and diet, you can slightly change your body’s proportions.
Carefully selected resistance exercises can help develop the illusion of proportion, thus making your body more or less like your natural body shape.
Here are some of the most common body shape requests (and complaints) I get from my clients, and exercises that can help address them. Try 3 sets of 20 reps of each.
Body Type: Hourglass Shape
Complaint: Soft midsection
Solution: Seated trunk twists. Seated on the floor, lean back 30 degrees with your knees slightly bent. With your hands up like a boxer protecting her face, twist left and reach across your body with your right hand, then the opposite.
Body Type: Pear Shape
Complaint: Flabby Arms
Solution: Overhead Triceps extension. Sitting on a chair or bench, cup the underside of the top plate of a dumbbell with both palms and your arms fully extended up. Hinging at the elbows, lower the dumbbell until your elbows are fully bent, then return towards ceiling.
Body Type: V Shape
Complaint: Saggy Chest
Solution: Dumbbell rows. Standing and hinging from the hips, push your hips back and lower your upper body so it’s almost parallel to the ground. With a dumbbell in each hand, draw your elbows up along your ribs, squeezing your shoulder blades together. Then reach down to the ground as your shoulder blades move away from each other.
Body Type: Rectangle Shape
Complaint: Flat butt
Solution: Skater Lunges. Step back and across your body as you kneel, then return to starting position and switch legs.
Ladies, what’s your body type? Men, what body type are you most attracted to? Tweet me @harleypasternak