Ladies:The Best Workout and Diet for your Body type Part 2. Straight/Rectangle/Banana body

If you have a Straight Body you have the most common body type.

This means that your hips and bust are balanced and your waist is not very defined. You probably have a bottom that is more flat than round. You tend to gain weight in your torso first and then your upper thighs and arms. Your lower legs are always shapely and one of your best assets.

How to Dress a Straight Body Shape 
The key to dressing a Straight body type is to proportionally dress the top and bottom of your body while enhancing your waist. If you are comfortable doing so, you can wear form fitting clothing (such as a tube-type dress) and create a waist by adding a wide, dark belt. However, to create a more curvaceous effect add volume (or the illusion of volume) proportionally to your upper and lower body by mixing and matching suggested separates.

Diet
Recommended diet for a rectangular shape: For the Rectangular shape, diet should focus on maintaining the shape while also trimming zones of extra fat deposition eg the abdominal area. The most important thing is to maintain a balanced diet to ensure that your body does not miss out on essential nutrients and micronutrients, regardless of body shape. Diet should primarily consist of: high-quality protein, especially derived from eggs, lean meat, and nuts as well as adequate amounts of green leafy vegetables and kimmed dairy products. sugar intake should, ideally, be restricted. White processed foods are absolutely to be avoided.

Exercise
To add some curves, women with straight builds should focus on tightening their core—especially their deep abdominal muscles which pull in the belly, and the obliques, which cinch in the sides of the waist. Straight/boyish body types should also increase weight training to add lean muscle mass (read: curves) to their butts. Upper- and middle-back exercises will help un-hunch a square-body-type’s shoulders, lessening the frail-looking frame.

Tones: Butt, thighs, shoulders, triceps, and core

      Stand with your feet hip-width apart. Hold dumbbells up at your shoulders—elbows bent and pointing out to the sides, palms facing forward. Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Your knees should be in line with your ankles.

(A) Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so you’re standing on one leg) and pressing the weights up toward the ceiling .

(B) Return to start. Repeat with your left leg. 10 to 12 reps per leg To make the move more challenging, place your front foot on a step.

Tones: Core (especially obliques) and shoulders

     Assume a side plank position, with your right elbow on the floor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot.

(A) Raise your left arm directly overhead—bicep next to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body. Arch your left arm towards the floor as you raise your hips up in the air.

(B) Return to start. Repeat for a full set; then switch sides. 8 to 10 reps

Tones: Shoulders, triceps, chest, and core

      Lie facedown on a fitness ball, with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until it is under your shins. Your hands should be directly below your shoulders, so it looks like you’re ready to do a pushup. Keeping your torso straight and your abs contracted, bend your elbows and lower your chest toward the floor. Stop when your upper arms are parallel to the floor.

(A) Return to start, and immediately contract your glutes as you lift your right leg off the ball.

(B) Lower your right leg to the ball, then lift the left leg. That’s one rep. 8 to 12 reps Make the move harder by placing the ball under the tops of your feet. Make it easier by keeping the ball under your knees.

Tones: Core

      Lie on your back with your arms by your sides. Bend your knees to 90 degrees and place your calves on a fitness ball. Lift your head and shoulders off the floor, making sure to keep your head, neck, and shoulders relaxed. (Put your head down at any time if you feel stress in the upper body.)

(A) Take 5 short, consecutive inhales, followed by 5 short, consecutive exhales. Do this 10 times for 1 rep. At the same time, lift arms off mat and pulse them up and down palms facing down, in unison with the breath.

(B) 10 reps, 100 breaths per rep

Tones: Core

      Lie on your back with arms and legs outstretched so your body forms an X.

(A) Contract your abs and raise your head, arms, and legs a few inches off the floor. Keeping them extended, simultaneously bring your left arm and right leg together over your abdomen.

(B) Lower your limbs back to start. Repeat to the opposite side. That’s one rep. Alternate for a full set. 10 to 12 reps To make the move more challenging, keep your head, arms, and legs raised throughout the exercise. To make it a little easier, bring only your arm and leg off the floor each time.

Tones: Butt, thighs, shoulders, triceps, and core

      Hold a dumbbell in each hand, elbows bent in front of your torso, weights in front of your shoulders, palms facing in. Stand with your feet in a wide straddle stance, toes turned out.

(A) Bend your knees and squat back, keeping your knees from extending over your toes.

(B) Press back to the start position, turning your right palm forward and pressing the weight directly overhead.

(C) Immediately lower into another squat, pulling your right arm back to the starting position. Stand again, this time pressing the left weight overhead. Alternate for a full set. 12 to 14 reps

Tones: Full body and raises heart rate to burn extra calories Assume a standard pushup position, with your feet extended wider than shoulder-width apart.

(A) Quickly hop your feet together and up toward the outside of your right hand.

(B) Hop back to the starting position. Then repeat to the left side. Alternate for a full set. 8 to 12 reps