The Apple Body Shape: Which Exercises Are Best?

Do You Have an Apple Body Shape?

You have an apple body shape if extra fat tends to be stored in the breasts, abdominal area, and waist. You probably have a smaller butt, arms and legs in proportion to your belly and waist area. If this sounds like you, it looks like you might have and apple body shape. Don’t worry, that doesn’t mean you’re doomed to resembling an apple for the rest of your life. It just identifies where you’re more likely to carry unwanted pounds. Fortunately, a good exercise program will go a long way in balancing out your figure and sculpting a leaner middle section.

Burning Fat for the Apple Body Shape

If you have an apple body shape, your waist to hip ratio is over 0.8. Determine the waist to hip ratio by dividing your waist measurement by your hip measurement, or use this online calculator. If it’s 0.8 or less, you are a pear, but if it’s more than 0.8, you have an apple body shape. If you are an apple, you could be at risk for some health problems, including heart disease, high blood pressure, diabetes, and stroke. For this reason, you’ll probably want to make some changes. The good news is that exercise can improve your apple body shape.

Cardiovascular exercise is necessary for people with an apple body shape. You need to reduce the amount of fat stored in the chest, waist, and belly area. The most effective cardio is interval training, or varying the intensity of cardiovascular exercise throughout a workout. Perform your favorite cardiovascular exercise for 30-60 minutes, at least 4 times a week.

Toning the Waist and Belly with Pilates

In addition to cardiovascular exercise, strength training exercise is important for people with an apple body shape. Pilates is great for those with an apple body shape. All of the muscles of the core are strengthened and stretched in pilates. Pilates targets the very areas that apples have trouble with, working the back, belly, and waist area. Pilates will tighten and tone the core muscles that will help create a smaller waistline. The great thing about pilates is that it doesn’t really matter what fitness level you’re at, the exercises can be modified to make them easier or harder. You’ll also enjoy greater flexibility as a result of a pilates workout. While pilates can’t spot reduce, it will tone the very muscles that those who have an apple body shape view as problem areas.

Resources

1. Prevention: www.prevention.com

2. https://www.healthcalculators.org/calculators/waist_hip.asp