Stay Fit: Exercises You Can Do Based On Your Body Type

Have you been working out but have yet to achieve your dream body? Although it is true that progress cannot be expected right away, it may also be because you are doing exercises that are not fit for your body type. There are different body types and different exercises that go with it better than the others. Because just like most things in this world, the fitness journey is not a “one-size fits all” scenario. So read along to know more!

Inverted Triangle

If your shoulders are broader than your hips, with just a little curve by the waist, then you may have the ‘Inverted Triangle’ as your body shape. This shape is often known as the ‘swimmer’s body’. To improve your shape, your exercises must focus on enhancing your lower body, such as your glutes and your legs, and some exercises that engage your waist and core to train the shape in the middle part of your body. The best exercises you can do would be squats and twists. Low weights with high repetition can help in maintaining the desired tone without increased muscle mass.


If you measure the width of each of your shoulders, your waist, and your hips, and you get a measurement of around one or two counts difference, then your body type is definitely the ‘Ruler’ and may require a full-body workout. With this body type, you may want to try doing some pilates to tone your abdominal area. Squats, lunges, deadlifts, and step-ups will help in adding shape to your hips and legs. Push-ups, weights, and shoulder work can help in building shape in your upper body muscles.


The ‘Pear’ body type or the ‘Triangle Frame’ is the opposite of the Inverted Triangle body type. Pear-shaped bodies have wider and larger hips, narrower shoulders, smaller bust (for women), and a defined waist. Given that this body shape lacks in the upper areas of your body, you will have to focus on exercises that will develop your shoulders, back, chest, and arms. The best exercises for you will be rows, reverse flies, deadlifts, and push-ups. Static lunges can be done to help maintain the thighs.


If you are usually more stressed out about having more weight on your mid-section, with your shoulders and your hips being relatively proportionate with each other, then you are definitely sporting an ‘Apple’ shape body. The best exercises you can do with this body type are high-intensity interval training (HIIT) exercises to be able to burn more calories in your body while strengthening your muscles at the same time. Pilates and planks are great to tone your body after burning those calories.

#5 Hourglass-Shape

The ‘Hourglass’ is known to be the most desired body shape, especially for women. People sporting this body type have a defined waist and proportional shoulder and hip-width. It is also most likely for women with this body type to have a big bust. Exercises for this type focuses on maintaining the current shape. Core workouts such as planking and mountain climbers will help in keeping the toned abdominal areas. Reverse flies, double-arm rows, light weights, can help in maintaining great posture and tone your arms and backs. Exercising your glutes and legs with glute bridging, squats, step-ups, and lunges is the way to go to keep the great shape of your lower body. Identifying what your body type is will take you one step closer to achieving that dream body. We hope this article helped!