ArtsAutosBooksBusinessEducationEntertainmentFamilyFashionFoodGamesGenderHealthHolidaysHomeHubPagesPersonal FinancePetsPoliticsReligionSportsTechnologyTravel

Losing Weight and the Female Body Shape

Updated on February 8, 2018

One size does not fit all – and that is definitely true when losing weight. Women usually fall into four different body shape categories: hourglass, spoon, ruler, and cone. Different shapes require different approaches to losing weight. Along with calorie watching, cardio exercise and keeping a balanced diet, weight training (beyond the skimpy 5lbs dumbbells) can accelerate weight loss.

When speaking of ruler shaped women – those skinny runway models usually come to mind – but there are larger rulers as well. The ruler shaped woman that has weight also has the characteristic of no curves, and lack of muscle mass and strength. An overall total body workout will help these women lose weight, and create curves through muscle growth. Stretching, sit-ups, step classes, spinning, inclined treadmill, squats, and bench/shoulder presses should be incorporated into her workout.

Hourglass women (*sigh*), the shape majority of women wish they were born with are blessed with the goods. These women have the curvaceous hips, chest, and a small waistline. But these women have their flaws too like the rest of us – all those curves can become sloppy if not tended with care. To get those curves back in shape, its suggested that jogging, cycling, crunches, lunges, swimming, bicep curls, shoulder presses and squats be incorporated into the exercise regimen.

Cone women have a large upper body and smaller lower body. Because of the apportionment of their body, exercises should be geared towards strengthening their lower body and reducing weight in their upper body. Some suggested exercises are plank, stair climbing, running, inclined treadmill, leg squats/presses, and dead lifts.

Last but not least, the spoon women – complete opposite of the cone women. Spoon women have large lower bodies and smaller upper bodies. Therefore, their exercises should be geared toward strengthening their upper bodies and losing weight in their lower bodies. Suggested exercises are walking, cycling, lunge, jumping rope, leg lifts and dips, push/chin ups, and shoulder presses.

At the minimum for faster results – workouts should be done three days a week for at least thirty minutes per day. Increase weight once you are able to do three sets of eight to twelve repetitions – gradual increase (three to five pounds) – and continue the increase as you master the sets. Don’t worry about bulking up – weight training in women result in losing weight and toning the body. Increase cardio by three to five minutes per week until you’ve achieve your desired goal.


    0 of 8192 characters used
    Post Comment
    • nestle02 profile imageAUTHOR


      8 years ago from Florida, USA

      so true - thanks for your input!

    • Joan King profile image

      Joan King 

      8 years ago

      Workouts that tone the body are great for women of all body types


    This website uses cookies

    As a user in the EEA, your approval is needed on a few things. To provide a better website experience, uses cookies (and other similar technologies) and may collect, process, and share personal data. Please choose which areas of our service you consent to our doing so.

    For more information on managing or withdrawing consents and how we handle data, visit our Privacy Policy at:

    Show Details
    HubPages Device IDThis is used to identify particular browsers or devices when the access the service, and is used for security reasons.
    LoginThis is necessary to sign in to the HubPages Service.
    Google RecaptchaThis is used to prevent bots and spam. (Privacy Policy)
    AkismetThis is used to detect comment spam. (Privacy Policy)
    HubPages Google AnalyticsThis is used to provide data on traffic to our website, all personally identifyable data is anonymized. (Privacy Policy)
    HubPages Traffic PixelThis is used to collect data on traffic to articles and other pages on our site. Unless you are signed in to a HubPages account, all personally identifiable information is anonymized.
    Amazon Web ServicesThis is a cloud services platform that we used to host our service. (Privacy Policy)
    CloudflareThis is a cloud CDN service that we use to efficiently deliver files required for our service to operate such as javascript, cascading style sheets, images, and videos. (Privacy Policy)
    Google Hosted LibrariesJavascript software libraries such as jQuery are loaded at endpoints on the or domains, for performance and efficiency reasons. (Privacy Policy)
    Google Custom SearchThis is feature allows you to search the site. (Privacy Policy)
    Google MapsSome articles have Google Maps embedded in them. (Privacy Policy)
    Google ChartsThis is used to display charts and graphs on articles and the author center. (Privacy Policy)
    Google AdSense Host APIThis service allows you to sign up for or associate a Google AdSense account with HubPages, so that you can earn money from ads on your articles. No data is shared unless you engage with this feature. (Privacy Policy)
    Google YouTubeSome articles have YouTube videos embedded in them. (Privacy Policy)
    VimeoSome articles have Vimeo videos embedded in them. (Privacy Policy)
    PaypalThis is used for a registered author who enrolls in the HubPages Earnings program and requests to be paid via PayPal. No data is shared with Paypal unless you engage with this feature. (Privacy Policy)
    Facebook LoginYou can use this to streamline signing up for, or signing in to your Hubpages account. No data is shared with Facebook unless you engage with this feature. (Privacy Policy)
    MavenThis supports the Maven widget and search functionality. (Privacy Policy)
    Google AdSenseThis is an ad network. (Privacy Policy)
    Google DoubleClickGoogle provides ad serving technology and runs an ad network. (Privacy Policy)
    Index ExchangeThis is an ad network. (Privacy Policy)
    SovrnThis is an ad network. (Privacy Policy)
    Facebook AdsThis is an ad network. (Privacy Policy)
    Amazon Unified Ad MarketplaceThis is an ad network. (Privacy Policy)
    AppNexusThis is an ad network. (Privacy Policy)
    OpenxThis is an ad network. (Privacy Policy)
    Rubicon ProjectThis is an ad network. (Privacy Policy)
    TripleLiftThis is an ad network. (Privacy Policy)
    Say MediaWe partner with Say Media to deliver ad campaigns on our sites. (Privacy Policy)
    Remarketing PixelsWe may use remarketing pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to advertise the HubPages Service to people that have visited our sites.
    Conversion Tracking PixelsWe may use conversion tracking pixels from advertising networks such as Google AdWords, Bing Ads, and Facebook in order to identify when an advertisement has successfully resulted in the desired action, such as signing up for the HubPages Service or publishing an article on the HubPages Service.
    Author Google AnalyticsThis is used to provide traffic data and reports to the authors of articles on the HubPages Service. (Privacy Policy)
    ComscoreComScore is a media measurement and analytics company providing marketing data and analytics to enterprises, media and advertising agencies, and publishers. Non-consent will result in ComScore only processing obfuscated personal data. (Privacy Policy)
    Amazon Tracking PixelSome articles display amazon products as part of the Amazon Affiliate program, this pixel provides traffic statistics for those products (Privacy Policy)
    ClickscoThis is a data management platform studying reader behavior (Privacy Policy)