Get In Shape: What’s Yours? (Part III)

Understanding your body shape helps you train smarter — not harder

Fitness Man Doing Legs Exercise Lunges Workout for Glute and Leg Muscle Training Core Muscles, Balance, Cardio and Stability. Active Sport

This final section of our series looks at the Inverted Triangle and Oval body shapes. When you understand how your shape stores fat, builds muscle and responds to exercise, you can make more effective decisions about training and nutrition. These insights help you stay balanced, strong and confident.

Inverted Triangle Body Shape: Finding Balance

Inverted Triangle Body Shape

The inverted triangle shape features broader shoulders and chest, with narrower hips and legs. This natural upper-body dominance creates an athletic appearance, but it also means the lower body often needs more targeted strengthening.

Fitness Strategies

Focus on lower-body training to improve symmetry:

Dead bug exercise with foam roller

• Squats and split squats

• Step-ups and lunges

• Glute bridges and hip thrusts

• Leg presses

Upper-body training should stay moderate to avoid unwanted bulk:

• Swimming

• Pilates

• Yoga

• Light weights with higher repetitions

Regular posture work — such as chest stretches and upper-back mobility — helps reduce tightness across the shoulders.

Diet Support

Two raw salmon steaks on a round wooden tray surrounded by ripe avocado, nuts, seeds, omega3 capsules

Balanced meals help fuel lower-body training:

• Lean proteins (fish, tofu, chicken)

• Whole grains (oats, quinoa, brown rice)

• Vegetables with every meal

• Healthy fats (olive oil, avocado, nuts)

Keep sugary snacks and refined carbs to a minimum to avoid central fat gain.

Oval Body Shape: Supporting Core Strength and Metabolism

Oval Body Shape

The oval or round body shape carries more weight around the midsection, while arms and legs tend to be slimmer. This shape benefits most from gentle cardio, core stability work and foods that help maintain steady energy.

Fitness Strategies

Choose joint-friendly exercises that burn calories effectively:

Athletic Woman Training on Elliptical Machine in Gym

• Incline walking

• Cycling

• Swimming

• Elliptical training

Deep-core work supports posture and reduces strain:

Woman doing yoga Bird dog pose

• Planks

• Dead bug

• Bird-dog

• Pilates core routines

Strength training twice a week helps improve metabolism and overall strength.

Diet Support

A steady-blood-sugar eating pattern works best:

Granola Bowl with Berries and Almonds

• Lean proteins

• Vegetables filling half the plate

• Whole grains

• Omega-3 foods (salmon, walnuts, chia seeds)

• Low-GI fruits (berries, pears, apples)

Limit sugary drinks, pastries, deep-fried foods and heavy starches.

Conclusion

With these final body shapes explained, you now have a clearer picture of how your natural proportions influence your fitness and diet choices. Both the inverted triangle and oval shapes can thrive with balanced training and supportive nutrition. When you work with your body instead of against it, you build strength, confidence and long-term well-being. PRIME

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