Don't Stop contracting your abs. Push your hips so high that the neutral position of your hips and back becomes compromised. Do Start in the top of a pushup position.

Bring your right foot to the outside of your right hand. Land with a flat foot. Bring your foot back to the starting position.

Repeat on other side. Maintain a strong plank position throughout. Don't Allow your shoulders to move away from directly over your hands.

Allow your hips to sag. Do Begin in a plank position. Lightly tap your left shoulder with your right hand. Return your hands to the plank position. Alternate on the other side. Maintain a strong plank position with a tight core and glutes throughout.

Don't Allow your weight to shift as you tap your shoulders. Do Position your feet somewhere between hip- and shoulder-width apart. Turn your toes out as needed to accommodate flexibility through the movement. Keep your chest tall. Look ahead and slightly up. Be sure your knees are tracking in line with your toes.

Squat as deep as your flexibility allows. Don't Let your knees travel forward past your toes. Let your knees buckle inwards. Lift your heels off the ground. Shift your weight to your toes. Make it easier Keep the squat shallow if going deeper is difficult or pulling uncomfortably.

Do Keep your chest up. Shift your weight through your midfoot and heel. Lunge as low as your flexibility allows. Do Squat until your thighs are parallel with the floor.

Keep your chest up. Hold your arms straight in front of you as you squat, pushing them behind your back as you jump. Jump as high as you can. Exhale as you jump. Land softly. Don't Allow your knees to travel past your toes.

Shift your weight to your toes while squatting. Do Keep your front knee at 90 degrees. Lunge as low as flexibility allows without the back knee touching the floor.

Maintain a vertical torso. Keep your weight evenly distributed between your front and back foot. Jump to switch your foot positioning — front foot goes back, back foot goes front. Coordinate arm movement so that the front arm pumps forward while the opposite leg lunges back.

Don't Allow your knee to touch the floor. Make it easier Don't jump — just do regular lunges. Do Maintain a flat back. Keep your core tight. Keep your weight evenly distributed in your planted leg. Bend only as low as your flexibility allows. Pull yourself back to standing using the hamstring the back of your planted leg.

Keep your head neutral. Don't Reach for the floor by leading with your fingertips, which causes your back to round — instead, focus on keeping the back flat and hinging at the hips.

Try to touch the floor if your flexibility will not allow it. Do Start in a straight standing position. Step one foot backwards. Keep your front knee at a degree angle. Distribute your weight evenly between front and back foot. Allow your back knee to lightly touch the floor. Push through your front heel as you stand up.

Don't Shift the weight in your front foot to your toes. Allow your knee to travel beyond your toes. Allow your front knee to cave inward. Do Keep your legs as straight as your flexibility allows. Keep your back flat.

Bend at the waist and place your hands on the floor in front of you. Don't Walk your hands past the pushup position. Allow your hips to sag below neutral.

Sway side to side from your hips. Bring your shoulders up toward your ears. Make it easier Bend your knees slightly if you're unable to reach the ground, with the goal of increasing your flexibility over time and working toward straight legs.

Endomorphs tend to carry their weight around their lower abdomen, hips and thighs, with a high percentage of body fat and muscle. Endomorphs typically gain weight more easily because of a slower metabolism.

Diet alone is usually not enough to lose weight. To boost metabolism, exercise should include both cardio and weight training. Weight training goal: Create muscle definition by working in high repetition range 15 reps per exercise and multiple sets sets per exercise.

Use a combination of lighter weights with stretch bands, medicine balls, and bodyweight exercises to target all major muscle groups in lower body, upper body and core. Focus on core exercises to flatten the belly like planks and dead bugs.

Cardio goal: Shed extra fat and boost the metabolism by doing HIIT, Tabata exercises, jump rope and sprinting. Athletic, solid and strong with a medium bone structure and high muscle mass, mesomorphs are fairly lean all over. They have broad shoulders and a relatively narrow waist, with an efficient metabolism that allows them to lose or gain weight with little effort.

Due to their athleticism, mesomorphs excel at short, intense workouts. Intense strength-training with weights and high-intensity workout training efficiently stimulates muscle growth and burns fat. Weight training goal: Perform a combination of strength training and endurance training workouts to encourage strength and stamina without building muscle mass.

Strength train in the rep range for sets of each exercise; endurance training using higher reps with lighter weights, adding body weight exercises along with exercises to challenge balance, stabilization and coordination. Cardio goal: minutes of cardio , times per week, alternating steady-state workouts with HIIT.

Take the next step in your fitness journey. Meg Lambrych RN, NASM, CPT. SK Written By Sheryl Kraft. AW Written By Ashley Walton. Related Articles Take the next step in your fitness journey. January 20th, Workouts.

Jump Rope Training for Beginners Meg Lambrych RN, NASM, CPT. January 17th, Workouts. Top Hip Mobility Exercises: Improve Movement Patterns and Reduce Injury Risk Meg Lambrych RN, NASM, CPT.

Also, realize that body shapes are not fixed. Even if you have a particular body type today, that can change depending on how you eat and exercise. With that said, considering your current body type can help you choose the right exercises to bulk up, trim down, or emphasize certain parts of your body.

Pears carry weight in their hips, thighs, and buttocks rather than their tummies or upper body. Jennifer Lopez and Beyoncé have pear-shaped bodies. If you want to balance out your proportions, work on building muscle in your upper body and toning your lower body.

Here are the exercises to include in your workout routine:. Apples have rounder middles, thicker waists, and larger breasts. Drew Barrymore and Oprah have apple-shaped bodies. If this describes your body type, you probably want to define your waist, eliminate that stubborn belly bulge, and burn fat all over.

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In This Article Benefits of the Somatotype Approach Endomorphs Ectomorphs. Mesomorphs Drawbacks of the Somatotype Approach.

What Is a Somatotype? Meet the Expert Simon Byrne is a certified Precision Nutrition Level 1 coach, a Level 2 fitness instructor, and the owner of Bodies by Byrne.

Janette Marsac is a registered dietitian, nutritionist, and licensed master social worker based in New York City.

I Tried the Oura Ring to Track My Sleep and Fitness—These Are My Honest Thoughts. The ectomorph is thin and lean, with a narrow frame, slender waist, narrow hips and long limbs. Typically, ectomorphs have high endurance levels and fast metabolisms. Due to their highly efficient metabolisms, ectomorphs require less cardio to stay slim.

To build muscle, ectomorphs should focus on lifting heavier weights with longer rest periods in between. Weight training goal: Work with heavier weights in strength training range of reps sets per exercise to build lean body mass, improve muscle strength and size; and boost bone density.

Use compound movements to build more muscle throughout the body — like lat row, chest press, and leg press. For bodyweight exercises, focus on push ups for upper body, squats and lunges for glutes. Concentrate on core work to define the waist and create a more feminine shape.

Cardio goal: Ectomorphs typically enjoy long, steady-state cardio activities like marathon running. However, sustained, low intensity cardio exercise will only create more long, lean muscles.

Instead, do high intensity interval training HIIT to maintain cardio fitness and create fast-twitch muscle fibers for bursts of speed. Do shorter workouts of minutes, times per week. The larger-boned endomorph is pear or hour-glass shaped, with a small waist, narrow shoulders and shorter limbs.

Endomorphs tend to carry their weight around their lower abdomen, hips and thighs, with a high percentage of body fat and muscle. Endomorphs typically gain weight more easily because of a slower metabolism.

Diet alone is usually not enough to lose weight.

They tend to have a slower metabolism and find it more challenging to lose weight and maintain a lean physique. Endomorphs often have a larger bone structure, wider hips, and more body fat accumulation in the lower body.

Remember, these strategies are general guidelines, and individual variations may exist within each body type. It's essential to listen to your body, adjust your workouts as needed, and consult with a professional trainer or coach for personalised advice.

Expert offers tips. How to choose the right workout strategies based on your body shape? Expert offers tips By Akanksha Agnihotri , Delhi. Jun 23, AM IST. Read this news in brief form. Share Via. A well-tailored fitness plan that complements our body shape can maximise results. Discover the thrill of cricket like never before, exclusively on HT.

Explore now! SHARE THIS ARTICLE ON. Share this article. Body Type Workout Body Body Shape Fitness Fitness Inspiration Fitness Goal.

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OPEN APP. Edit Profile. Start 14 Days Free Trial Subscribe Now. Your Subscription Plan. Renew Subscription. The lunge engages abdominal and core muscles.

It builds stability and balance. With a powerful core, you can avoid lower back issues. Lunges also help improve posture, coordination, and balance. Likewise, lunges support the strengthening of buttocks and legs while improving hip flexibility. The exercises enhance functionality and impact everyday, natural movement.

Sit-ups and crunches also boost core strength. As they encourage intestinal function, sit-ups and crunches can also improve digestion.

There are easy variations on an incline, while holding weights, etc. that allow continued challenges to the core. Do take note neither of these exercises specifically target fat. They simply work the abs and other muscle groups.

These exercises help burn calories and improve the appearance without weight loss. Sit-ups are a multi-muscle exercise. They not only make the core strong but potentially produce that six-pack everyone admires.

There are a variety of sit-ups you can add to your workout. What separates the crunch from the sit-up is the former focuses only on the ab muscles. Another difference is when overdone, crunches can cause beginners severe back pain. You may have read about celebrities doing 1, crunches at a time.

Don't bother. Stick to 25 to 30 reps a set and do several sets during a single workout. Like sit-ups, there are different ways to perform crunches. In the end, exercise does not have to be a gym experience alone.

Getting clients to see how they help themselves by working out any chance they get is not simply good for fitness. It's good for mental health as well. And the confidence gained will encourage greater diligence when clients see their trainer!

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squats Squats have a great ROI. Here are some tips on performing squats correctly: Stand with feet shoulder-width apart. Stretch arms out to the front. Slowly lower the butt like you're sitting. Maintain your balance and don't trip.

Keep the back straight. As you bend, the knees should not be in front of the toes. As you drop, breathe out. Keep heels pressed to the floor. Thighs should be parallel to the floor. Toes, hips, and knees should point forward. Return to start position, breathing in. Clench the glutes. Stand in squat position but with one leg with the other leg extended out in front.

Begin the squat, maintaining stability and balance. Keep the extended leg straight. push-ups The push-up is the most basic yet effective and most challenging exercise you'll use.

Tips for performing a correct push-up: Kneel on the floor with the head facing downward. Press palms to the floor, keeping them beneath your shoulders. Keep arms fully extended and straight. Stretch your legs back. Your weight should rest on the balls of the feet.

Keep the spine straight. Slowly begin to lower your body. Do not let your body touch the floor. Hold the position for a few seconds. Push back up. Throughout, the head should face downward. Do 10 reps. Then take a break and do another set of Planks Excellent for home workouts, planks strengthen muscles and improve posture.

To plank correctly, follow these steps. Get on the floor. Align the hands with the shoulders, stretching them to the floor. Similarly, align the hips with your knees. For beginners, instead of extending the arms, position yourself on your forearms.

The head should face the floor throughout. Stretch the legs, resting on the balls of your feet. Maintain a straight line from the head, spine, and ankles. Open the chest and lean the shoulders back. Pull in the navel, tuck the tailbone and chin and squeeze the glutes.

Hold the position for 30 to 60 seconds. Repeat as often as you can. Variations of the Plank 4. Hip Extension Increase your stability and strength with a hip extension.

Side Plank The slide plank strengthens the external and internal obliques and glutes. Side Plank With Hip Abduction From a side plank, contract the outer hip and lift the top leg. Burpees Burpees are one of the top body composition exercises out there.

The basic sets for a burpee are: Stand with your arms at your sides. Drop into a squat. Proceed to drop into a high plank position. Perform a single push-up. Jump back to a standing position. Repeat several times or perform once, take a break and do another. Lunges The lunge engages abdominal and core muscles.

For lunges, keep these tips in mind. Stand, feet hip-width apart. Arms on the hips. Press feet firmly to the ground. Take a long, huge step forward.