Famous Body shape:- diet and exercise tips for them.
Female body shape or female figure is the cumulative product of a woman's skeletal structure and the quantity and distribution of muscle and fat on the body. There is a wide range of normality of female body shapes. Female figures are typically narrower at the waist than at the bust and hips.
Our bodies come in various shapes and types. You could have the perfect hourglass shape, or have a cone body shape with large busts and thin legs. Or you could have an ectomorph body type and therefore be extremely skinny, or be an endomorph who tends to put on weight easily. But no matter what your body shape or type is, we have got you an extensive diet and workout routine that will help you stay in shape. So just identify what your structure is like and get working on it.
There are some popular shapes in the female body. According to your body shape, here are some recommended diets and exercises.
For hourglass body shape
In a classic Figure-eight body shape, the body resembles, well, figure 8. Like Malaika Arora Khan, for instance. Malaika's got the quintessential hourglass figure with a small waist-cinching her body in the middle. If you have an hourglass body shape, your bust and hips are roughly the same widths, while you have a tiny waist. So skater dresses are your best friend, and the good news is, a small midsection is half your battle won. The bad news is, you tend to pile on the kilos on your thighs, hips, and upper arms—which are the most difficult areas to lose weight from.
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Workout guide for hourglass body shape
1. Indulge in lots of outdoorsy sports.
2. Swimming for an hour every day is perfect for this body type, as are other high-cardio sports like cycling and jogging.
3. Don’t forget to add some weights to your workout.
4. Bicep and tricep curls are a must, so are basic body weights like squats and pull-ups. The good news is, you can go easy on the abs workout!
Diet guide for hourglass body shape
1. Avoid starchy root veggies like beets, carrots, and potatoes.
2. Opt instead, for green veggies like broccoli and zucchini.
3. If you must go for a non-green veggie, try brinjal or sweet potatoes instead.
3. Plenty of omega 3-rich foods like salmon must also find their way onto your plate.
For rectangle body shape
The Rectangle or ruler body type, like Anushka Sharma's, gives the appearance of a square shape. The actor doesn't have too many curves, her body fat is evenly distributed, and her waist is not much smaller than the hips and bust. This may sound unattractive, but with the right advice, those with a rectangle body shape can play on their strengths and get in shape, quite literally.
Workout guide for rectangle body shape
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Workout guide for Rectangle body shape
1. Firstly, try to focus on getting your waist to go in a little. Go heavy on all abs exercises.
2. Full sit-ups will help you, as will kickboxing and even a fun activity like rollerblading! Hatha Yoga has numerous benefits as well.
3. Practice asanas like the boat (savasana) and the plow (Haasan) at least twice a day, to see visible benefits.
4. Pranayama is another tool for fitness. Kapalabathi Pranayama helps tone the tummy, while also bringing numerous benefits to the mind and soul.
Diet guide for rectangle body shape
1. Avoid carbonated drinks and white carbs. Replace white rice with brown, or red rice.
2. White bread can be replaced with multi-grain, or even a gluten-free option.
3. Get complex carbs into your diet like sweet potatoes, along with other nourishing foods like avocados, sardines, mixed nuts, and seeds.
4. Try to cook foods in olive oil, or in cold-pressed sesame or coconut oils for more health benefits.
For cone body shape
More conventionally known as the apple body type, the cone comes with a large bust and broad shoulders, a thick waist, but thin hips, and narrow legs, just like Sonakshi Sinha. In short, imagine this body shape like an inverted cone. While this body type may not really be large, they tend to look heavier than they are because of the way their body is structured, and fat is distributed. Since most people tend to perceive a person’s weight by looking at their upper body, this is a particularly difficult body type to dress up and deal with.
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Workout guide for cone body shape
1. Instead of going for regular exercises, try interval training, with sudden bursts of high-intensity exercise alternated with a low-intensity workout.
2. Surprise your body every now and then—don’t let it fall into a routine.
3. Use body weights effectively for exercises like burpees and squats, but avoid too many push-ups and pull-ups as they tend to bulk up your upper body.
Diet guide for the cone body shape
1. Try and go gluten-free.
2. Stick to grains like millet, oatmeal, and quinoa, along with low-fat dairy products and beans and peas.
3. Eggs and sprouts are other good options to include in your diet.
4. Avoid food that could potentially spike blood sugar—refined carbs, sugar, and even an excess of starchy vegetables.
For spoon body shape
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Ileana D'Cruz is an example of a spoon body shape. Think of this body as an upright, vertical spoon with the broader part downwards. In the case of D'Cruz, her bust and waist are smaller, while the hips are larger than the rest of the body. This kind of body type is very common with Indian bodies—one tends to be petite and small-made on top, but acquires love handles, weight—and girth—on the hips, thighs, and belly, making one’s legs unseemly.
Workout guide for spoon body shape
1. Spoons should go easy on the weights, as these tend to add girth to the lower body.
2. Instead, go for whole-body exercises like skipping and brisk walking.
3. To build muscle in your upper body, try the bench press or push-ups.
4. Leg lifts are a good idea to tone your legs—one leg and side leg lifts both.
5. Ashtanga yoga is your friend.
6. Practice it for at least an hour every alternate day.
Diet guide for the spoon body shape
1. Eliminate saturated fats from your diet and other stuff that goes straight to the tummy.
2. Instead, opt for natural sources of fat like dairy, dry fruits, and baked snacks instead of fried ones.
3. Lean proteins—white meat, leafy green veggies, and lentils—are a must-have.
4 . Eat plenty of salads, but avoid too many sweet fruits; just one portion a day will do.