Your Best Body Bootcamp

We all come in different shapes and sizes and finding the right exercises to target our trouble spots can be a challenge. For me, I need to focus my attention on my tummy.  We all have various areas that we want to work on, and by doing exercises that are focused on our body type, we’re better able to target them. Follow our swiish guide to the best workout to suit your body shape.

Firstly, it’s important to determine what body shape you are. Most people won't have all the characteristics of one type, but as long as you fit most of the description, your workout should do wonders.


Calling all Beyoncés! A typical pear lady will have a smaller upper body and waist, with larger hips and thighs.

The trick:

Target weight on your lower body with aerobic exercises for the legs. Try using the elliptical or bike to burn extra stored weight. Then try:

Squat jumps (2 sets of 10 reps)
  • stand with your feet shoulder width apart, and your arms by your sides
  • start by doing a regular ssquat then jump up as high and as forcefully as you can, reaching for the ceiling with your arms as you jump
  • land back in the squat position with your knees bent

To balance out your shape, use resistance training for your upper body to build muscle.

swiish tip:

Resistance bands are a great investment to strengthen your arms. Purchase them from any sports store.

Got 15 minutes?

Try these reps to build muscle in your upper body:

  • 3 sets of 10 knee push ups with a 30 second break in between.
  • 3 sets of 10 resistance band bicep curls with a 30 second break in between


This ladylike figure is usually described as curvy or voluptuous. Think Kim Kardashian or Scarlett Johansson. An hourglass figure has a larger chest and hips with a small waist.

The trick:

As much as everyone envies the proportions of this body shape, hourglasses can tend to put weight on easily. Try high intensity cardio workouts. Swimming and running are great to help burn fat. Resistance exercises for the whole body (simple weights or using resistance bands) will maintain those gorgeous proportions that your figure is known for. Then try:

Lateral Step Ups (2 sets of 10 reps)
  • stand to the right of a step or bench
  • place your left foot up on the step and put your hands on your hips
  • push down on your left foot, lift yourself up, place your right foot on the bench and then step down with your left
  • think of this exercise as swapping the position of your feet

Got 15 minutes?

Try this workout to build muscle in all areas:

  • 3 x 10 reps of lunges
  • 3 x 10 reps of knee push-ups
  • 3 x 10 reps of sit-ups


Apple ladies usually know how to work their stems. They tend to store weight on their upper body but not on their legs and buttcoks. Celebrity apples include Jessica Simpson and Drew Barrymore.

The trick:

Target extra layers around the belly by working your abs and core. Crunches and planks are great for your mid section or if you’re feeling super adventurous, belly dancing is a fun way to work the core. To build muscle on your lower body, try lunges and squats. Then try:

Mountain Climbers (2 sets of 10 reps)
  • start in a push-up position, then bring your left knee up to your chest (your left foot should stay touching the floor)
  • keeping your weight over your hands, push your left leg back into the starting position and at the same time switch, so that your right knee has come up to the chest position.

Got 15 minutes?

Try this core workout:

  • 3 x 10 reps of sit-ups
  • 3 x 10 reps of side crunches (both sides)
  • 1 minute plank


Typical rectangle shapes can find it difficult to put weight on. They have an up and down slim physique with little curve in the upper body. Celeb rectangles include Cameron Diaz, Natalie Portman and Uma Thurman.

The trick:

To get a more feminine physique, rectangles need to build muscle on some areas and work others to create curves. Try:

  • start in a side plank position, with your right elbow on the floor beneath your shoulder
  • overlap your feet so that your left foot is in front of your right
  • raise your left arm over your head, keeping your bicep close to your ear, and so that your palm is facing the floor
  • raise your hips in the air
  • do 10 reps then switch sides, repeating for another 10 reps

Got 15 minutes?

Use this oblique routine for a more defined waist. If you have a medicine ball, use it to enhance the workout.

  • Sit with your legs together and in the air, making a V shape with your body
  • Twist your upper body from one side to the other, pausing at each side.

Do you have any workouts that are great for your body shape? Share them with us here.

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