Ville Magazine l Insider Access for City Lifestyle Mar/Apr 2016 / People Issue | Page 38

BODY GUIDE
HOURGLASS

GET FIT
All of us are built differently with different genes and body types that all function in their own way.
One thing that might work for one person might not work for you. It’s all about highlighting our best
assets and eliminating our flaws. Skip following everyone else’s generic workout routines and get the
workout plan that works best for your body. Written by: Yasmin Tavakoli

Common trouble areas: Lower stomach area, hips, and thighs
The Focus: Strength-training, cardio at least 4 times a week, and lower body workouts are essential
when it comes to toning an hourglass shaped body. Get on a Stairmaster for 30 minutes to get in that
cardio fix and tone up that lower curvy body of yours.
THE GO-TO WORKOUT: WALL SIT
Grab any pair of heavy weights. Find an empty wall space and place your
back against it as if you are sitting on an invisible chair. This workout
targets your hips and glutes and tones your upper arm area as well. Do
this for one minute with 30 second breaks in between. Repeat 5 times.

PEAR

Common trouble areas: Butt, thighs, stomach, and hips
The Focus: Combine strong cardio workouts with lower body strength-training to help you achieve a
balanced look to your entire body. Incorporating vigorous cardio workouts for 45 minutes a few times
a week will really help create a leaner look to your body. Although cardio does play an important
role, you’ll still want to incorporate some good strength-training to embrace and define those natural,
womanly curves you were blessed with.
THE GO-TO WORK OUT: LEG LIFTS
Lie flat on your back making sure there is no curve to your back. Once you
are perfectly flat, lift both legs up to a 90-degree angle. When you raise
your legs focus on perfecting your form rather than on how fast you are
going. The core should be engaged the whole time during this workout.
Do 4 sets of 25.

RULER

Common trouble areas: No curves, lacking muscles
The Focus: The goal here is to build curves by increasing muscle mass. To create a curvier effect on your
thin frame, try focusing on a core-based workout. This focus will strengthen your abdominal muscles, while
adding some muscle mass to your thin frame. Add cardio sessions 3 times a week for at least 30 minutes.
THE GO-TO WORK OUT: SQUATS
Take a barbell and add weights on each side based on your comfort level.
Stand in a resting position and raise the bar above your head with your
arms fully extended. While your arms are in an extended positon, do a full
and proper squat making sure to have proper form. Do 3 sets of 25.

APPLE

Common trouble areas: Waistline and belly
The Focus: Cardio, cardio, cardio; this is the most crucial part of an apple’s workout to burn fat. Muscle
building tends to come a little easier for this shape, so incorporating weights up to 3 times a week is a
perfect balance.
THE GO-TO WORKOUT: THE PLANK
Planking is the best exercise for someone who struggles with reducing
body fat on their waistline. To do a proper plank, hold the position for at
least 30 seconds with one-minute rest intervals in between. Repeat 4 to
5 times. For the best results, do a plank session during every workout.

38 l VILLE l PEOPLE ISSUE