The type of female figure The shape of an apple resembles the letter O. Women with this physique, as a rule, have ample breasts, sloping shoulders, full arms and a wide waist, and at the same time, rather slender legs and narrow hips. There are two subtypes:
- » medium-sized breasts, visible belly, no waist, small hips and long beautiful legs;
- » large breasts and hips, approximately equal in width, slightly noticeable waist and long legs.
In this article:
- » Apple body type: body features
- » Full Figure Apple
- » Wardrobe for an Apple figure: » suitable silhouettes
- » suitable lengths
- » suitable proportions in clothing
- » suitable styles: » dresses
- » blouses, jackets and tops
- " skirts
- " trousers
Album of basic recommendations for the Apple figure
| In this Album: | |
| how to hide a double chin | |
| correction of sloping shoulders | |
| how to hide plump arms | |
| how to emphasize breasts | |
| wide waist correction | |
| correction of protruding belly | |
| how to dress if you're short | |
Possible mistakes when fighting weight
Each figure has its own characteristics when losing weight. As a rule, the first deposits to go away are not from where you would like to reduce them. The apple shape is characterized by the following:
- It is extremely difficult to reduce the volume of the abdomen, but the legs and arms lose weight even more if you follow a diet,
- it is impossible to remove the last couple of kilograms from the stomach only by strict adherence to proper nutrition; to obtain the final effect, you will have to add well-chosen strength training,
- Hoops and other similar devices for the waist will also not give a significant effect.
Taking into account the above, following only a strict diet will lead to the fact that the “apple” will turn into a “bun” with arms and legs: the stomach will decrease, but the limbs will lose weight even more, thus creating even more noticeable imbalances.
Watch this video about a set of exercises for an apple figure:
Apple body type: body features
Distinctive features of type O:
- » Height: any.
- » Shoulders: normal width and slightly sloping.
- » Chest: medium size. As you gain weight, your breasts become larger.
- » Waist: slightly noticeable or wide. The position tends to be a bit high.
- » Abdomen: often protrudes forward.
- » Hips: medium or narrow (slightly narrower than shoulders).
- » Legs: almost always slender. Due to the high waist, they may appear long.
- » Body type test
- » How to determine your body type based on your body measurements
- » How to dress with a high waist?
- » What clothes are suitable for women with large breasts
Home workout exercises
And now it’s time to talk about exercises familiar to everyone from childhood.
Exercise "star"
- Starting position – feet should be shoulder-width apart.
- We make jumps, connecting our legs when landing.
- The number of jumps is about 20. To begin with, we do two approaches. After a while, increase the intensity.
Running in place
The second exercise can be done almost anywhere. Called “jogging in place,” it’s great for warming up in any secluded place.
Lunges
Jumping lunges are a very difficult exercise. It is not suitable for everyone due to the fact that there is a load on the knees.
It is strongly not recommended to perform such exercises for people with varicose veins.
Starting position – the front knee is straight, the back knee does not touch the floor. There is an alternating change of legs for one minute.
Full Apple figure: distinctive features
The natural tendency to be overweight does not allow women with this type of constitution to relax. Extra pounds accumulate mainly in the upper body. First of all, the chest, arms, waist and stomach become fuller.
As you gain weight, your stomach begins to protrude more and more, and a “life buoy” forms on the sides.
The hips become wide only with significant weight gain. In general, the lower part of the body is subject to changes to a lesser extent than the upper part.
Legs are the main advantage of this type of figure; they remain quite slim almost always! They gain weight evenly along the entire length.
Distinctive features of the type
Many parameters of a woman’s figure are determined genetically. And, even without extra pounds, you can identify certain types. “Apple” is a body type in which the outline of a girl’s figure resembles the letter “O”. Advantages of this silhouette:
- large and lush breasts, although this parameter is not always observed,
- slender legs and thin graceful arms, fatty tissue is not deposited here even with a strong excess of it.
Among the disadvantages:
- absence of a waist or its weak expression,
- a belly that constantly protrudes and is difficult to remove, no matter how intense the load, and all the excess weight remains here,
- narrow hips, it is quite difficult to give them more volume with any physical exercise.
In addition, by looking closely at the outlines of a figure, you can determine your parameters mathematically and understand its affiliation. To do this you need:
- determine the size of the waist and hips,
- calculate waist to hip ratio,
- if it is more than 0.8, the figure can be classified as an “apple”.
Wardrobe for an Apple figure
Suitable silhouettes in clothes
Taking into account the peculiarities of this type of figure, its owners should very carefully select their clothes in order to hide all existing flaws and, if possible, emphasize their advantages.
First of all, it is necessary to take into account height and degree of completeness. The choice of silhouette depends on this symbiosis. Straight and trapezoidal silhouettes can only be recommended if height allows - average or above average. If you are short, straight and trapezoid silhouettes will only expand your figure horizontally.
But the semi-fitting silhouette can be recommended to all women of full build, regardless of height. It is important to choose the right division in clothing: under the chest or on the hips, but in no case at the waist. Both of these styles can hide both the sides and the protruding belly.
- » What types of silhouettes are there in clothes?
Nutritional Features
To choose the right diet for women with an apple figure, you need to figure out which foods will be useful for representatives of this type and which are harmful. So, the benefits will be:
- avocado;
- dietary cheeses;
- olive oil or olives. These foods are responsible for maintaining heart health;
- low-fat cottage cheese and kefir;
- macadamia nuts;
- chicken breast;
- fish;
- lean beef.
Products that are strictly prohibited:
- sweet fruits and dried fruits, such as bananas, pineapple, apricots, grapes;
- all industrially produced sweets. Only dark dark chocolate is allowed - no more than 20 grams per day;
- honey and marshmallows;
- white pasta;
- potato;
- white polished rice;
- cottage cheese, yogurt, snowball - completely exclude from the diet due to the addition of sugar. This also applies to coffee creamer;
- coffee with sugar or sweeteners;
- white baked goods;
- beer;
- sweet alcoholic drinks. If you want alcohol, give preference to dry wine, but no more than three glasses a week.
Master class “Choosing a wardrobe according to your body type”
| In this master class: | |
| Rules for choosing a wardrobe for 6 body types | |
| How to choose a dress, blouse, skirt, trousers according to your figure | |
| How to choose a jacket and outerwear | |
| Selection of texture and fabrics | |
| Current models of items in the wardrobe | |
| What things should you avoid? | |
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Suitable clothing lengths
The most problematic area for women with an Apple body type is the middle of the torso. Therefore, all details should be located above the chest line or below the hips . Styles of blouses, jackets and trousers that are tapered at the wrist and ankle are encouraged.
The art of layering is the main trend for plus-size women. And an indispensable item for this look can be an elongated vest or cardigan.
An empire line can run under the bust, which will successfully emphasize the upper part of the figure and create the desired vertical, especially if it is located on a long dress.
Blouses and tunics can only be worn untucked and end no higher than the beginning of the hip if they are paired with skirts or short trousers.
When paired with mid-heel-length trousers, the optimal shoulder length is the bottom of the thigh.
It is better to choose skirts that are knee length. Longer styles will make your figure look squat.
Outerwear should not be very long. The optimal length is to the knees.
- » How to calculate your ideal length
- » How to calculate the optimal skirt length
- » How to calculate the optimal length of trousers
- » How to calculate the optimal sleeve length
Reviews
The “Apple” figure diet has very positive reviews, some of which are presented below.
Alina: I tried the Italian fast diet, it’s just mega-effective, 5 kg and 5 cm, in my opinion, very worthy, although difficult. I recommend it to those who are strong in spirit like me.
Yana: I have a typical apple figure, after giving birth I couldn’t figure out how to get rid of my belly - diet helped. At 160 cm, I weighed 80 kg, it was difficult to walk straight, I’m not even talking about bending over. I stayed on 12 apple products for a full two months, weight 64 kg. I was very tired, I started allowing myself all sorts of tasty treats and I felt the weight creep up again. I’ll rest for a while and sit on another one for a change. I don’t have time for sports, so everything works the way it is, you just have to follow it exactly.
Faina: It’s not a fairy tale that apples gain weight the fastest! Sometimes I work 12 hours, I eat with my colleagues all the time, no more than others, or even less, before going to bed I only have kefir, I only have time for coffee for breakfast. And I’m already a ball, and no one else has gained any weight! I’ll try “12 Friends”, it seems simple and satisfying, otherwise I don’t have much time to cook. Good luck to everyone on this journey.”
Individual wardrobe plan
| Step-by-step plan for creating a wardrobe: | |
| Mapping your wardrobe needs | |
| We analyze your existing wardrobe | |
| Filling out the clothing distribution table | |
| Making a shopping list | |
Suitable proportions in clothing
Many people do not pay due attention to proportions in clothing, since for most body types they are not critical. But for overweight people, proportions are a lifesaver. Only through their correct choice can you create a very harmonious image. When choosing proportions, you must rely on the following features of your physique: height, degree of fullness and waist position (high, low or proportional). Since women with an O-shaped physique most often have average or shorter height, as well as a slightly high waistline, we will give several recommendations for these cases:
- » Proportion 1:1 with trousers. Long jacket or untucked blouse + trousers. The set is selected in such a way that the length of the visible part of the trousers is visually equal to the length of the top. The top can be either straight or semi-adjacent. This proportion can be recommended for women of short and average height. If you are short, it is recommended to create an ensemble in a single color (total look).
- » Proportion 1:1 with a skirt. Jacket or blouse of medium length (usually up to the beginning or middle of the thigh, but not higher) untucked + knee-length skirt (+-5cm). The set is selected in such a way that the length of the visible part of the skirt is visually equal to the length of the top. It is better to take a semi-adjacent top. Recommended for short to medium height and medium stature.
- » Proportion 1/2 top + 2/1 bottom. This could be a dress with divisions under the bust, somewhere up to the knees. A good option for women with slender legs.
- » Proportion 1/5 top + 4/5 bottom. For example, a dress with an ankle-length section under the bust. A good option for short people, because... visually elongates the silhouette.
- »What are the proportions in clothing?
- » How to determine your proportions: height, waist position, seat height
- » Who are hypersthenics? How to determine?
How to remove belly fat?
The easiest way to correct an O-type figure is cardio. For example, jogging, stepping on a stepper, running on a treadmill, cycling or other types of aerobic exercise. You need to train 3-4 times a week. This type of load will tone your muscles, create a slight relief and increase calorie consumption, due to which the fat layer on the abdomen will begin to decrease.
However, the most effective method to make a woman's apple figure ideal is a combination of strength and high-intensity cardio training, which is also advisable to perform 3-4 times a week.
Training should be varied and balanced, that is, just “pumping up the abs” using different methods is at least useless, and in some cases harmful.
Master class “What to do if you have nothing to wear again”
| In this master class: | |
| 6 reasons for the “nothing to wear” situation | |
| Where to get knowledge about wardrobe structure | |
| What to do so that the kits can be assembled yourself | |
| Life hacks for combining wardrobe items | |
| Lifehacks for combinations with outerwear | |
| Lifehacks for combining shoes and accessories | |
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Clothing styles
- » 10 tips for choosing dresses for Apple
- » 10 tips for choosing tops and blouses for Apple
- » 10 tips for choosing skirts for Apple
- » 10 tips for choosing trousers and shorts for Apple
- » 10 tips for choosing cardigans, jackets and coats for Apple
- » 10 tips for choosing swimwear for Apple
When choosing a clothing style, you must first decide on the silhouette, then the proportions, and only then choose a specific model. The following clothing styles look good:
Dresses
- » straight dresses with 3/4 sleeves and a small neckline.
- » dresses with a high waist (empire style dresses), with a not too narrow corset or with a belt, moderate widening towards the bottom.
- » dresses with a low waist, with a slouch in the belly area and a drawstring at the hips.
- » dresses cut on the bias.
Review of styles and models of dresses
Blouses, jackets and tops
- » tunics
- » empire style blouses
- » blouses with draping
- » blousons
- » bolero jackets with dresses, skirts and trousers
- » long vests
Review of styles and models of blouses and tops
Skirts
- » circle skirts and a-line skirts (if the hips are narrow or medium)
- » straight high-waisted skirts
- » wrap skirts
- » all types of asymmetrical skirt models
Review of styles and models of skirts
Trousers
- » straight classic models with a high rise
- » shortened models (capri pants, etc.)
- » tapered models
Review of styles and models of trousers and shorts
Diet
In most cases, “Apples” have the easiest time losing weight: visceral fat (concentrated not in the subcutaneous layer, but around the abdominal organs) goes away without a fight with proper nutrition and physical activity. The principles of the Apple body type diet are as follows:
- Reduce the serving size to the size of your cupped palms;
- remove sweets, smoked and fried foods from the menu;
- switch to simple dishes rich in long-term carbohydrates (porridge, soups, vegetable stew, etc.);
- drink enough.
In general, you should choose low-calorie diets for a long period of time: all processes have time to return to normal, and you get used to both the healthy diet menu for the “Apple” body type and the new body image. That is, with such weight loss, the result will last a long time, and with further control of the diet it will remain forever.
Option 1
If you only need to get rid of 2-5 cm, then you can use this 4-day course. Its calorie content is low, but there are enough nutrients so as not to feel a loss of strength.
Attention! “Fast” diets are suitable for small excess weight. Having chosen a strict short diet, spend 2 preparatory days getting used to the diet of the system, and when finished, gradually return to your usual diet within 3-4 days.
We will consider the diet menu for the “Apple” figure further in the table.
| day 1 cleaning | day 2 squirrels | day 3 fats | day 4 carbohydrates | |
| breakfast | asparagus/celery/cucumber salad 250 g | boiled egg 3 pcs. | nuts (cashews, hazelnuts, walnuts) 1 handful | berries (strawberries, blueberries, honeysuckle) 1 handful |
| dinner | mixture of spinach, lettuce, fresh cabbage 250 g | boiled or grilled chicken breast 250 g | Avocado salad with herbs, mushrooms and vegetable oil 250 g | buckwheat with fresh or stewed vegetables 250 g |
| dinner | boiled broccoli or cauliflower 250 g | meat chop with beans 300 g | mozzarella cheese salad with eggs and sour cream 250 g | salad of cucumbers, tomatoes, sweet peppers, greens 250 g |
| 30 minutes before bedtime | vegetable smoothie with water 250 ml | protein shake/kefir/yogurt | 1 tbsp. l. flaxseed (or other) vegetable oil | apple 1 pc. |
During the period of weight loss, maintain an alternation of sleep and wakefulness, work and rest. Spend more time outdoors. Gentle and short-term loads are acceptable (half an hour of Nordic walking, etc.)
By following a diet for the Apple body type, you can lose up to 4 kg and up to 5 cm in your waist. Return to your normal diet with caution: gradualness in this case is the key to maintaining the effect.
Option 2
The system is designed for 6 weeks, but if you are not fanatical, you can stick to it longer. Principle:
- We eat at a strictly defined time, no more than 4 hours pass between meals;
- We drink only unsweetened drinks without carbonation (green, black tea, dried fruit compote, herbal infusions, etc.);
- We limit alcohol and coffee (up to 1 cup per day and up to 1 glass per week, respectively);
- 2 meals a day and 1 snack must consist of 12 “Apple” friends - one of the 12 products from the following list. The rest of the dishes are at your discretion, but meet the requirements of a healthy diet.
12 products from Yablochka friends:
- eggs;
- boiled turkey or chicken;
- low-fat river or sea fish;
- oatmeal;
- a mixture of green vegetables;
- dairy products;
- berries;
- apples or pears;
- nuts;
- legumes;
- buckwheat;
- pumpkin/zucchini.
The serving size is determined by cupping your palms. With this serving size you will get no more than 1500-1600 kcal.
Therefore, the program fully includes physical education classes: 1 cardio workout (biking or walking, jogging, elliptical, treadmill, aerobics, thaibo, swimming) and 2 strength training with emphasis on the abs.
Option 3
The complex consists of 2 parts: preparatory (3 days) and basic (4 weeks).
In the first part, we completely stop adding salt to food; we replace breakfast and dinner with a vegetable smoothie or fermented milk drink. Lunch and snacks at your discretion. But we exclude sweets, smoked, flour, and fast food products. We begin to monitor our drinking: at least 2 liters, including still water, herbal, green or ginger tea. This will help the body shake itself up, cleanse itself, and tune in to a different diet.
In the second part - 1 month - we calculate our calorie intake, reduce it by 500, and divide the resulting amount equally into 4 meals.
If your norm was 2100 kcal, then:
- 2100-500=1600;
- 1600/4=400 (kcal each meal).
We leave the late dinner the same: a fermented milk product or a vegetable smoothie with water or natural yogurt. We make all dishes from the right products, everything that was excluded at stage 1 is prohibited.
As a result of such nutrition, you can get rid of 8-10 kg in 30 days with regular exercise.
Master class “How to develop a sense of style”
| In this master class: | |
| How to develop a sense of proportion and appropriateness | |
| How to develop observation | |
| How to follow fashion correctly | |
| How to develop authenticity | |
| Where to look for inspiration | |
| Individual development plan | |
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Suitable fabrics
Choose soft, well-draped fabrics. Make sure that the clothes are not tight, but only smoothly fit the silhouette. Give preference to knitted and knitted items that hold their shape well, as well as dense elastic fabrics. You can consider thick silk, wool crepe, linen and medium-weight cotton fabrics. The most important thing is to choose the right size, without making the clothes too tight or, conversely, sagging.
- » How to combine fabrics of different textures?
- » Encyclopedia of fabrics
- » Cotton fabrics: properties and applications
- » Wool fabrics: properties and applications
- » Linen fabrics: properties and applications
- » What types of knitwear are there?
Diet for Apple: how to lose weight?
The metabolic rate of women with the Apple type is usually low. Extra pounds can be gained even with moderate food consumption. An important condition for maintaining normal weight is proper and healthy nutrition.
Nutritionists recommend eating foods rich in minerals, vitamins, micro- and macroelements, with high energy value. You need to eat not only correctly, but also in a timely manner, strictly observing the 3-4 meals a day and excluding all kinds of snacks.
The daily diet must include:
- » fresh fruit (preferably unsweetened)
- " vegetables
- » whole grain porridge
- » lean meat and fish
- » soy products
- » low-fat kefir and cottage cheese
- » nuts in small quantities
- » drinks: water, herbal teas, natural juices
- » coffee without sugar in limited quantities
You should minimize your use of:
- » animal fats
- » baked goods
- » starch-containing products (including potatoes)
- » foods high in sugar
- » Daily calorie intake
- » Daily fat intake
- » Table of calorie content of foods
- » Table of proteins, fats and carbohydrates
- » Daily diet
- " Weight loss
Popular exercises
How to pump up the press
The most popular exercise for a slim figure is, of course, the ab crunch. But when performing this type of load, it is necessary to take into account the degree of completeness.
After all, the abs will grow under a layer of fat. For this method to be effective, you need to maintain a healthy diet and take into account your calorie consumption, as well as alternate types of workouts.
- To perform it you need to lie on your back.
- Bend your legs to approximately 90 degrees.
- Place your hands behind your head, you need to rise to your knees and then lower to the floor, but not all the way.
Important. It is necessary that the head rests on the hands and the neck does not strain in any way; only the abdominal muscles need to work.
Cardio loads
The second effective exercise would be cardio exercise. This is the most popular method of losing weight both at home and in the gym.
What exercises will provide the necessary physical activity:
- jogging;
- running on a bike path;
- popular bike.
Cycling in the park or in the forest will bring you many pleasant moments. There is fresh air, which will speed up your metabolism, and weight loss will be not only productive, but also beneficial for your health.
Exercises for the Apple: the best types of physical activity
Due to the peculiarities of the O-shaped figure, the most problematic part of it is the waist, the correction of which is where the main efforts should be directed. However, you need to select a set of physical exercises that will involve all muscle groups. The main physical exercises that should be performed daily are:
- » press swing
- » twisting and rotation of the body
- » exercises with hula hoop
- » Proportionality calculator
- » Grace Calculator
- » Fitness calculator
- " Body mass index
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WHAT DO YOU THINK ABOUT THIS TOPIC?
Breathing exercises and yoga
Another way to lose weight and shape your figure at home is breathing exercises, various kinds of spiritual techniques, including yoga.
But it is worth considering that when performing asanas, you should not feel pain or discomfort. You need to understand your limits and learn to breathe correctly.
As many scientists and practitioners write, the most important thing in the process of losing weight is proper breathing. This also plays an important role in life.
Plank
Models especially like to use the following exercise to achieve an ideal figure. According to them, standing on a plank for five minutes can replace an hour-long workout on an exercise bike. But this, of course, is the highest level of skill.
To begin, you need to stand for one minute. It would seem that this is a very short period of time, but at this very minute a person’s muscles are working almost all. And to achieve the best results, it is recommended to do the plank every other day. The method is very simple.
How to do the plank exercise:
- Place your elbows on the floor with both hands.
- Place your body parallel to the floor and breathe evenly for one minute.
- The head at this time should be in line with the spine. At first it will be difficult to stand even for thirty seconds, but in subsequent workouts, increasing the time, the back muscles will only become stronger.
Pool
You've probably heard about the following method hundreds of thousands of times. This is a swimming pool. Since Soviet times, exercises in the pool, and swimming itself, have been especially valued in terms of health improvement. And excess weight is a disease that can and should be fought.
To do this exercise you need to either go to the pool or wait until summer. A daily visit to the pool will not only have a positive effect on your figure, but also on your well-being.
Advice. Depending on the time of day, going to the pool will have different effects on your health. If in the morning it will invigorate and energize you for the rest of the day, then in the evening it will put your nervous system in order, and you will be guaranteed good, sound sleep, which is very important in the process of losing weight.
