Rectangular/Ruler
Add curves to your body
The most common problem faced by the straight body type is gaining muscle mass, which may be a difficult and slow process. Aim to focus on strengthening the postural muscles and incorporate weight bearing exercises, which help to reduce the risk of osteoporosis, as well as injuries from bone structures. Engage in exercises such as Yoga and Tai Chi.
Diet
If you have rectangular or boxy figure and often feel tired, experience constipation and weight gain, you might be suffering from hypothyroidism. Avoid high-mercury fish and peanuts. Include the following in your diet:
- Seaweed and kelp – these are good sources of iodine, which is essential for the healthy thyroid function.
- High in protein and low in carbs and fats, Greek yoghurt is one of the best foods around to include in your diet.
Pear
People with pear-shaped figure carry fats around their hips, thighs and buttocks. They are more likely to have a defined waist with narrower shoulders than hips.
Even out the perceived imbalance
Work on your upper body to even out the perceived imbalance. Remember to include exercises for your back, shoulders and chest. Go for seated cable rows and pull ups for your back and some lateral raises for your shoulders. However, you shouldn’t neglect your lower body while you strengthen your upper body. Cycling is an excellent aerobic exercise to help tone your lower body. Alternatively, you may tone your legs with squats, leg presses, leg curls and calf raises.
Diet
Go for small and frequent meals and include these in your diet:
- Complex carbohydrates: Oatmeal, whole wheat bread, brown rice, cereals, fresh fruits & vegetables
- Balanced combination of lean protein such as skinless chicken and fish, and healthy fats such as olive oil, almonds and avocados.
- All foods that are high in fat should be kept out of the diet.
