How to find the best workout according to your body types

Women have four distinct body types: pear, curvy (hourglass), straight and apple. Due to many different biological factors, it can be hard for women to lose weight. That is why it is best to focus on a workout that considers your body type.

Pear Workouts

You have a pear shape if you are wider from below the waist than you are up top. Your exercises will target your arms, shoulders and hips/thighs.

Here are the top workouts for pear body types.

Cardio for 5-7 days a week. You should focus on cycling or rowing.

Weight Training exercises should be done 2-3 days a week.

  1. SET 1 | Lift-off Lunge, Hundred on the Ball

Make sure you do these sets back to back. Then, take a 15-20 second break. Continue this pattern for Sets 2-4

  1. SET 2 | Scissors Jump and Pushup and Leg Raise
  2. SET 3 | Mermaid and Boat Curl and Press or Walking Lunges and Machine-free leg curl.
  3. SET 4 | Triangle Lat Raise and Squats or Dip and Knee Raise


Curvy Workouts

A woman with this body shape have hips and a bust that are bigger than her waist. A workout will consist of exercises that tone your whole body especially your arms and legs. Focusing on the extremities keep you from popping out too much.

Here are the top workouts for curvy body types.

The best cardio for curvy women is jogging.

Warm up for 5 minutes.

Run at 80% of your max speed for 2 minutes.

Come down on a jog or brisk walk for 2-3 minutes.

Repeat 5 times.

Walk to cool down for 5 minutes.

Weight Training Exercises (2-3 days a week)

  1. SET 1 | Lift-off Lunge and Mermaid
  2. SET 2 | Pushup and Leg Raise and Hundred on the Ball or 1 Arm Bent Dumbbell Row
  3. SET 3 | Tai Chi Lunge and Side Plank with Moving Knee or Plank Hold and Tricep Extension Squat
  4. SET 4 | Lateral Step-Up and Glute Bridge with Triceps Extension

Straight Workout

This body type means that your upper body and lower body are the same width as your waist.

Here are the top workouts for straight body types.

Weight Training Exercises (2-3 days a week)

  1. SET 1 | Lift-off Lunge and Mermaid
  2. SET 2 | Pushup and Leg Raise and Crossover Crunch or Bench Press and Dumbbell Fly
  3. SET 3 |Squat and Overhead Press and Plyo Plank
  4. SET 4 | Hundred on the Ball and Stacked Pushup or Shoulder Press and Leg Press

Apple Workout

An apple shape occurs when weight is carried in the shoulders and midsection. A woman is almost shaped like the letter “V”. Your goal is to get your upper body looking lean.

Stepper machine for 30-60 minutes 5 days a week.

Use the treadmill for 20 minutes a day. Increase the incline in 4 minute intervals.

Elliptical machine 6-7 times a week for 30-50 minutes. Make sure you work those arms.

Weight Training Exercises (2-3 days a week)

  1. SET 1 | Crunches and Triangle Pushups
  2. SET 2 | Hammer curls and tricep extensions

SET 3 | Mermaid and Pushup and Leg Raise