Your body shape is based upon the size of your physical features and the overall balance of your body. These five shapes are pear, apple, ruler, hourglass, and inverted triangle, and describe skeletal structure.
While there is no universal definition for each body shape, in terms of concrete numbers/ vital statistics, understanding the overall balance of your body (top heavy, bottom heavy, or balanced) can help you determine which areas of your body you may want to target more with strength training.
For example, pear-shapes are bottom heavy, having a smaller upper body compared to their lower body. People with a pear shapes may want to focus more on their upper body with strength training for greater balance in strength and shape. Cone/ apple shapes are top heavy, having a bigger upper body compared to their lower body. Therefore apple shapes have slimmer legs and struggle with belly fat.
Don’t forget to read about your body type.
Ruler Body Shape (Rectangle/ Banana Shape)
- Shoulders, hips, waist almost same size.
- Very little indentation at waist.
- Tend to put on weight in stomach and bottom, while maintaining slender arms and legs.
- E.g. 34-30-35, 36-33-37, 40-36-42.
Hourglass Body Shape
- Well-proportioned upper and lower body.
- Shoulders and hips (almost) same size
- Dramatic indentation (> 6″ – some sources stipulate an indentation greater than 8″, other 9″ and some sources even 10″) at waistline.
- Tend to gain weight all over your body, especially hip and chest area.
- E.g. 32-26-33, 33-27-35, 36-30-38.
Pear Body Shape (Spoon Shape)
- Larger lower bodies and smaller upper bodies.
- Shoulders narrower than hips.
- Tend to gain weight below the waist.
- Small chests and flat stomachs, great abs.
- E.g. 32-28-39, 34-30-38, 36-30-44
Apple Body Shape
- Wider shoulders than hips.
- Bigger on the top half of their bodies than on the bottom half.
- Slim legs and hips.
- Larger bust and stomach.
- Tend to gain weight above the waist or bottom.
- E.g. 40-36-33, 36-32-30, 34-30-29