Best Exercises for the Hourglass Body Type

[Eliza]

Best Exercises for the Hourglass Body Type
By Dr. Edward Jackowski
Updated: July 23, 2006

Best Exercises for the Hourglass Shape

 Jumping rope with a speed rope
 Stationary biking with light to moderate resistance and high RPMs
(90 to 120)
 Fast walking with little to no incline
 Jogging or running for distance slowly (5 to 6 MPH without
resistance or hills)
 Ski machine at high speed with little to moderate tension for both
upper and lower bodies
 Elliptical machines with no resistance (only if you're not
overweight)
 Jumping jacks
 Standing knee to opposite chest, L-kicks, leg-outs, one-legged leg
lifts, and vertical scissors
 Cybex, Nautilus or other weight machines with light weights and
high reps
 Upper-body routine with a 4-pound aerobic bar, doing push-outs,
behind-the-neck presses, front presses, upright-rows, bicep curls, and
triceps kick-backs
 Dead lifts with little or no weight
 Angled squats (if you're not overweight)
 Leg extensions and leg curls w/light weight/high reps
 Swimming for distance (crawl stroke only)

Exercises to Avoid if You Want to Escape Your Hourglass Shape

 Step classes
 Spinning
 High-impact aerobic or exercise classes
 Kick-boxing
 Squats, lunges, and leg presses
 Inner-outer leg machines with high resistance
 Stationary biking with high resistance
 Walking, jogging or running on an incline, especially with hand
weights simultaneously
 Ski machine with high resistance for both upper and lower bodies
 Versa climbers
 Jumping rope with a heavily weighted rope
 Stepper/stair climbers with resistance
 All exercises using ankle weights
 All lower-body exercises with high resistance/weights
 All upper-body exercises with high resistance/weights
 Rollerblading on hills
 Rowing with high resistance

Summary

As an Hourglass, your mantra is high reps, low resistance and low
weights for both upper and lower bodies. High reps mean at least 25 to
50 repetitions for each of your exercises. As you slim down and lose
weight and mass, you can increase resistance and weight. But you still
must maintain your high reps for each exercise. Hourglasses who bulk
very easily may have to keep the resistance and weights at a low level
forever. If you currently engage in any of the above exercises and
you're not willing to cut them out entirely, try to cut down on the
number of times you perform them during the week. As you trim down, you
can ease back into them.

Recommended Equipment: four-pound Aerobic Bar, Speed Jump rope, Escape
Your Shape Book and Escape Your Shape Deluxe Kit.

[noctur...@yahoo.com]

Great post! I'm always interested in new fitness info. Thanks for
sharing!

[Eliza]

This was on the CC. Some stuff I had saved. However, most of the body
stuff that I do have saved is about MY body type (Hourglass). So, if
any one else had info on their body type saved, PLEASE POST IT!!! :D