Banana Shaped Body Types

Trouble Areas: No to few curves

Workout Plan: Strength Training and Cardio

 

On the off chance that you have a thin, straight body, you’re presumably the envy of your girl friends, however because of the grass-is-always-greener standard, you ache for more curves. And keeping in mind that you might not have to get in shape or loose any weight, there’s is such thing as”skinny fat” (having a high muscle to fat ratio in spite of a low or average scale weight). Truth be told, studies demonstrate that being “skinny fat” can simply be seen as risky to your health as obesity or smoking!

This strength building workout is intended to help enhance your body frame and add definition your beautiful straight figure. Burning calories shouldn’t be your fundamental focus, yet it’s still a smart idea to toss in a couple cardio sessions for each week to help enhance general health, stamina, and endurance.

 


How to Achieve Your Workout Goal : Three days for each week, do each exercise for the suggested number ofsets and reps, resting 45 to 60 seconds between sets. Exchange this routine with two days of stamina building cardio for 10 to 30 minutes.

Total Time: up to 30 minutes

What You’ll Need: Free weights

Deadlift Overhead Press

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With a couple of dumbbells remain with feet a bit wider than hip width, your knees should be soft, your palms facing your thighs. Contract your abs and push your hips back to your lower body until it’s practically parallel to the floor (abstain from bringing dumbbells underneath your shin level).

Maintaining a flat back, connect your glutes to bring your body up and quickly curl weights into your body and press arms overhead, with your palms facing in. Attempt to press the weights up as body comes back to upright position in one smooth movement. Come back to beginning position and repeat.

Sets of: 3
Reps of: 12

Lunges

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With a couple of dumbbells remain with your feet together, arms by your sides. Make a wide stride back with right foot and lower into a lunge, bend both of your knees around 90 degrees (try to lower your front thigh parallel to the floor).

Press halfway up (your knees bended at around 45 degrees) then let down into a full lunge before pushing off your right foot to come back to beginning position; repeat. Do all reps on your right side, then repeat on your left side to finish one set.

Sets of: 3
Reps of: 10

V-Raise

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With a couple of dumbbells remain with feet a bit more extensive than hip width, arms by your sides. Tighten your abs in tight.

Keep your shoulder blades down and back, raise arms to a wide “V” position at shoulder stature, your palms facing in (abstain from reclining as arms lift). Gradually come back to beginning position and repeat.

Sets of: 3
Reps of: 12

Russian Twist

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Sit on the ground with your knees bended and your heels about a foot away from your butt. Incline back without rounding your back by any means. It is truly critical, and troublesome, to hold your back straight, yet don’t give up and keep that back straight.

Put your arms straight out before you with your hands one on top of the other. Your hands have to be level with the base of your rib cage.

Pull your core in to your spine and turn gradually to one side. This exercise should be done slowly and the movement originates from the ribs pivoting, not from your arms swinging. Breathe in and focus and pivot to one side. This finishes one rep.

Sets of: 4
Reps of: 16

Side-to-Side Pushups

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Start in a full plank position with your feet together. Your body should be straight and form a straight line from head to toes.

Step your right foot and your right hand out to side with your hands are being somewhat more wider than shoulder width and lower into a pushup. Squeeze body up as right arm and leg come back to beginning position. Do the recommended number of reps, rotating sides each time. Too extreme? Change the pushup to your knees and “step” with just your hands.

Sets of: 3
Reps of: 10

Diagonal Dumbbell Lunge Curl

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With a couple of dumbbells remain with your feet together, arms by your sides, palms facing in. bring up dumbbells in hammer curl position, while bending your elbows and curling weights up (palms still should be facing in).

Make a wide stride out with right foot and lower into a slanting lunge, permitting your back foot to rotate. (Envision you’re remaining inside a square and step to the upper right corner, coming to back foot to the base left corner.) Reach dumbbells to the floor on either side of your front knee. Push off front leg to come back to beginning position, curling up your arms as your feet step together; repeat. Do 1 full set on your right leg, then switch sides for the next set.

Sets of: 4
Reps of: 8