Best Exercises For Apple-Shaped Women To Tone Their Cores

5 Exercises For Apple-Shaped Women To Transform Into Hourglass Figures

5 Exercises For Apple-Shaped Women To Transform Into Hourglass Figures

Hey there, fabulous apples! 🍎

So, you’re rocking that beautiful apple-shaped figure and want to keep it healthy and happy, right?

Well, you’ve landed in the right orchard of fitness advice.

We get it; those curves are your pride, and you’re not looking to become a pear or a banana any time soon.

Fear not, because we’ve got your back, or should we say, your core?

In this juicy blog post, we’re going to spill the beans on the best exercises for apple shaped women.

We’ll help you whittle that waistline, boost your confidence, and have you feeling like the apple of everyone’s eye in no time.

So grab a water bottle and a sweatband, because it’s time to crunch and squat our way to fitness glory:

Best Workouts For Apple Shaped Body

Let’s take a look at the best exercises that are tailor-made for apple-shaped women:

1.      Bicycle Crunches

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Bicycle crunches effectively target the abdominal muscles, helping to tone and strengthen the core.

Engaging the core in this way can aid in reducing abdominal fat, which is a common concern for apple-shaped individuals.

Step-By-Step Guide

  • Lie on your back with your hands behind your head, fingers lightly supporting your head.
  • Lift your legs off the ground and bend them at a 90-degree angle.
  • Bring your right elbow and left knee toward each other while straightening your right leg.
  • Simultaneously twist your torso to the right.
  • Repeat on the opposite side, bringing your left elbow and right knee together while straightening your left leg.
  • Continue this pedaling motion, alternating sides, for the desired number of repetitions.

Mistakes To Avoid

  • Neck Strain: Don’t pull on your neck with your hands; keep your hands lightly supporting your head, and focus on bringing your shoulder blades off the ground.
  • Jerky Movements: Perform the exercise in a controlled, fluid motion to engage the core effectively and prevent straining the lower back.

2.      Russian Twists

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Russian twists are amongst the best exercises for apple-shaped bodies as they work the oblique muscles, helping to create a more defined waistline.

Strengthening the obliques can also improve posture and spinal stability, which is important for those with excess weight in the midsection.

Step-By-Step Guide

  • Sit on the floor with your knees bent and your feet flat on the ground.
  • Lean back slightly, keeping your back straight and your core engaged.
  • Clasp your hands together in front of you or hold a weight with both hands.
  • Lift your feet off the ground, balancing on your sit bones.
  • Rotate your torso to the right, bringing the weight or your clasped hands toward the ground beside your right hip.
  • Return to the center and then rotate to the left, bringing the weight or your hands beside your left hip.
  • Continue alternating sides for the desired number of repetitions.

Mistakes To Avoid

  • Hunching Your Back: Maintain good posture by keeping your back straight and chest up; avoid rounding your back, which can strain your lower back.
  • Using Excessive Weight: Start with a manageable weight to maintain proper form; using too heavy a weight can lead to poor technique.

3.      Dumbbell Row

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Dumbbell rows target the upper back and shoulders, helping to balance the overall physique.

These compound exercises and workouts for apple shaped women engage multiple muscle groups, aiding in calorie burning and overall fat loss.

Step-By-Step Guide

  • Stand with your feet shoulder-width apart, holding a dumbbell in each hand.
  • Bend your knees slightly and hinge at your hips, keeping your back straight.
  • Let the dumbbells hang in front of you, arms fully extended.
  • Pull the dumbbells toward your hips, squeezing your shoulder blades together.
  • Lower the dumbbells back down with control.
  • Repeat for the desired number of repetitions.

Mistakes To Avoid

  • Improper Form: Avoid using your lower back to lift the weights; instead, engage your upper back muscles while keeping your core stable.
  • Overarching the Back: Keep your spine neutral; don’t arch or round your back during the exercise.

4.      Donkey Kicks

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Donkey kicks focus on the glutes, helping to lift and shape the buttocks, which can balance the body’s proportions.

The leg movement involved also contributes to calorie expenditure.

Step-By-Step Guide

  • Start on your hands and knees in a tabletop position.
  • Keep your wrists under your shoulders and your knees under your hips.
  • Engage your core and lift your right knee off the ground, keeping it bent at a 90-degree angle.
  • Push your right foot up toward the ceiling, straightening your leg.
  • Lower your leg back to the starting position.
  • Repeat for the desired number of repetitions on one side before switching to the other.

Mistakes To Avoid

  • Lifting the Leg Too High: Focus on lifting your leg to hip level, rather than arching your back or kicking too high.
  • Neglecting Core Engagement: Keep your core engaged throughout the movement to support your lower back and maintain stability.

5.      Side Leg Lifts

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Side leg lifts target the hips and thighs, helping to tone and firm these areas.

Working on the hips and thighs can enhance lower body symmetry, making this a result driven apple shaped body workout.

Step-By-Step Guide

  • Lie on your side with your legs straight and stacked on top of each other.
  • Rest your head on your lower arm or use your hand for support.
  • Lift your top leg as high as you can without moving your torso.
  • Lower it back down with control.
  • Repeat for the desired number of repetitions on one side before switching to the other.

Mistakes To Avoid

  • Lifting Too High: Lift your leg to a comfortable height; lifting too high can strain your lower back and hip.
  • Using Momentum: Perform the exercise slowly and with control; avoid swinging your leg to prevent injury.

Final Verdict

Getting in shape and staying healthy isn’t about conforming to some one-size-fits-all ideal.

It’s about understanding your unique body and giving it the love and attention it deserves.

With these fabulous exercises for apple shaped body in your arsenal, you can keep those curves in check and feel fantastic while doing it.

However, stay patient, stay dedicated, and most importantly, stay fabulous.

Your apple-shaped body is your canvas, so paint it with strength, confidence, and a whole lot of sass.

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