The 4 Best Workout Moves for Ruler Shapes
As part of our body-shape workout series, we're revealing the best fitness plans that will tone and slim your particular figure. Next up, rulers!
Celebrity Doubles: Cameron Diaz, Nicole Kidman, Gwyneth Paltrow
Features: Long and lean with a straight frame
Trouble spots: Lacking curves
Your plan: To add definition and tone, increase your weight training to four days a week instead of two, says Jessi Kneeland, personal trainer, coach, and founder of Remodel Fitness.
And don't skip the calories! "You want to make sure you're eating enough while strength training. All the butt-boosting exercises in the world aren't going to work if you don't get enough protein and overall calories to stimulate muscle growth," she explains. Aim for an extra 250 calories per day of healthy protein like Greek yogurt, eggs, or beans, she suggests.
Try: Multitask with moves that hit multiple areas at once. Do three sets of 10 reps for each.
PUSHUP WITH ROW
Get into pushup position with feet slightly wider than shoulder width, arms straight, and hands resting on a set of dumbbells, each directly below your shoulders. Do a complete pushup. From the up position, lift the left dumbbell up, until your elbow passes your torso. Lower your left hand to the floor, then lift the right dumbbell the same way. That's one rep. "If you're new to pushups, you can also do the modified position, with knees on the floor," says Kneeland.
LATERAL LUNGE AND PRESS
Grab a pair of dumbbells and stand with feet hip-width apart, elbows bent and close to the body, holding dumbbells at shoulder-level. Step to your right into a lunge, while pressing right dumbbell up above head, so that your arm is straight. Return back to start and repeat on opposite side. That's one rep.
REAR DELT FLY
Stand with your feet hip-width apart holding a dumbbell in each hand. Hinge forward from your hips and bend the knees slightly. Open your arms out and up until they form a straight line with the shoulders. Reverse slowly to return to the starting position. That's one rep. "In this move, you'll want to focus on squeezing the shoulder blades down and back while raising the weights, and be sure not to let the head move," says Kneeland.
Kneel in front of a stability ball with your forearms and elbows on the ball, hands clasped. Roll ball forward until your legs are extended and your body is in plank position, toes tucked. Shoulders should be directly above your elbows, with your chest lifted off the ball. Engage your abs and make small circles to the right with your forearms without moving the rest of your body. Make 10 circles to the right and 10 to the left. That's one set. "To up the intensity, you can move your feet closer together," Kneeland suggests.