The term body shaping is often sold as a one-size-fit-all concept. However, every person has a
different body type, hence, the body shaping goals naturally differ. Anyone can benefit from
body shaping exercises, just as long as they keep their body type and current fitness level in mind. This blog explores various exercises and ways to customize them according to the individual goals.
What are Body Shaping Exercises?
Body shaping exercises are various types of exercises that improve strength, muscle tone, and body contours. You can do those exercises at home without the need for going to a professional gym. These versatile body shaping exercises enhance posture, add to the energy levels, and improve overall mobility and stamina.
How to Achieve Effective Body Shaping at Home?
Following these four core concepts, effective outcomes are achievable with body shaping workout at home.
Persistence
Persistence is the key to success for body toning exercises for females at home. A mid-intensity and persistently performed exercise routine will bring better results compared to a seldomly done high-intensity workout session.
Customized Routine
Body shaping exercises need to be customized to individual body type and fitness level to be effective and not result in injury.
Gradual Increase in Intensity
This is true for any type of exercise routine. Body shaping exercises at home are slowly increased in intensity over time to build stamina and improve body contours.
Proper Nutrition and Breaks
A balanced diet and rest between body shaping workouts are essential for achieving a toned body aesthetic.
Is There a Difference Between Body Shaping Exercises for Men and Women?
The basic exercises for body shaping (push ups, squats, planks, lunges, etc.) and the muscle groups they target are the same in both men and women. The differences exist based on body goals, specific routine (weight training vs cardio), etc.
Body Shaping Exercises for Women
Women tend to prefer toning and contouring of the body. There is more focus on gaining core strength and flexibility from body shaping exercises for females. The target muscle groups in women commonly include the lower body and abdomen.
Body Shaping Exercises for Men
Body shaping exercises for men usually revolve around adding to the muscle mass and strength. The muscle groups include those in the chest, back, abdomen, and arms. Men mostly focus more on muscle gain and less on flexibility.
What are the Various Types of Body Shaping Exercises?
Body shaping exercises are broadly classified in four groups. These include:
No Equipment Workouts
These are a great option for people who begin their body shaping exercise journey. There is no need to invest in expensive equipment of any kind. These include exercises such as planks, lunges, squats, etc.
Resistance
Resistance exercises work the muscles against some form of resistance (dumbbells, resistance bands, other household items). Over time, the muscles gradually become stronger during the process of dealing with resilience. Resistance training as one of the ways of body shaping exercises at home, is a great way of consistently working on improving and enhancing muscle tone. Household items like chairs, stools, stairs, detergent bottles, canned goods, etc., can substitute for resistance equipment successfully.
Core
A sculpted and strong core is the workout goal for many individuals. Body shaping exercises for women especially focus on the core muscles. A stable core is essential for steadiness and balance. A more defined abdominal area is achievable at home with body shaping exercises like leg raises, Russian twists, and bicycle crunches.
Cardio
Low-impact cardio workouts are the go-to method for building stamina. These types of body shaping exercises are suitable for almost anyone. A good cardio routine not only burns fat but also has different good sides for health. Low-impact cardio workouts include cycling, brisk walking, step-ups, low-impact jumping jacks, elliptical, yoga, swimming, etc.
Even though all these types of exercises are effective for body shaping on their own (if done with consistency and persistence), however, a combination routine may produce more beneficial results.
How to Plan a Personalized Body Shaping Workout?
Each individual’s body, energy levels, diet, schedule, activity level, stamina are different. Therefore, the body shaping exercise routine is unique and differs from a person to another person. The best way to see results from body shaping exercises is to construct a personalized body toning workout routine. Tips to follow for the best body shaping exercise routine for yourself are as follows:
- Include a combination of weights, cardio, resistance training, and core exercises.
- Keep your body and its requirements in mind
- Plan according to your energy level and stamina
- Work in time blocks (e.g. 10 min circuits) with rest in between
Frequently Asked Questions
What is the best body shaping exercise for females?
There isn’t one single exercise that is the best. Consistently following a customized body shaping routine produces better results.
Are body shaping exercises at home effective without going to the gym?
Yes, if performed with consistency, body shaping exercises at home are effective.
How long does it take to notice results?
You start to realize the changes after 12 weeks of regular body shaping exercises.
Is weight training a good body toning exercise for females?
Yes, it is a great way to tone muscles, energize the body, and strengthen the core.
Is there an age limit for body shaping exercises?
No, there is no age limit. Anyone can follow a personalized body shaping exercise routine.
