The Elite Physique

Learn How You Can Reshape Your Body

reshape your bodyReshape Your Body Right Down To The Letter

Regardless of your body type, there are certain steps you can take to reshape your body.  There are roughly six different body shapes that women fall into; the A Frame, V Frame, H Frame, Ruler, 8 Frame, and the Oval Frame.  These shapes are genetic and are an extension of your lifestyle habits. This means you can win with the deck of cards you have been dealt. It’s all in how you play the game of nutrition and exercise.

You have to understand that not all exercise programs are equal. When you want to reshape your body, what may work for one lady may not necessarily work for the next.  Your body shape will determine which cardio exercises and training techniques best suit your specific body shape. For example, if you carry extra weight in your lower body, hips, thighs, and buttocks, then the stepper is not a cardio exercise that you should be incorporating if you want to slim down your lower region.

To reshape your body, let’s discuss each body style individually for better understanding and solutions you can implement to make a change.

The A Frame

The A Frame lady is also known as the Spoon Shape. These women carry extra weight in the lower region, mainly in their hips, thighs, and buttocks, while their waist and busts are small. Balance needs to be met by widening the shoulder girth and the back.


This body type must focus on lower body cardio to get rid of the excess weight in the lower region.  Cardio such as walking or use of the elliptical machine are excellent. Avoid the stepper, as it can add more size on the legs.

Resistance Training

Add more weight to the shoulder presses, lateral raises, and pulldowns to bring balance and harmony. Widening the back and shoulder girth will make the lower body appear smaller.

The V Frame

The V Frame, also known as the Cone Shape, lady possesses shoulders that are two or more inches wider than her hips. She usually has large busts, narrow hips, and thin legs. Balance needs to be met by bringing the lower body up to speed with the upper body.


The stepper is a good form of cardio to burn calories and add thickness to the legs. The treadmill on an incline is also good.  This body type should avoid the elliptical machine because it can lean the legs up too much.

Resistance Training

To bring the legs up to speed, focus on quality leg training. Basic power movements should compose the bulk of your leg training such as squats, leg presses and stiff-legged deadlifts.  Leg shaping exercises such as extensions and lunges are a good finisher for legs.

The H Frame

The H Frame lady has an athletic build, but has a large waist and shoulders, and lacks symmetry. This body shape is squared-off and blocky. Women with this body shape really need to focus on symmetry by minimizing the waist.


Cardio choices should be focused trimming the upper body and bringing out the symmetry. Such cardio tactics should include the treadmill on an incline and the stepper.

Resistance Training

Proper lower body training is needed for balance to bring it up to par with the wide shoulders. Focus on squats, leg press and stiff-legged deadlifts for the bulk of your training.  Use the extension and lunges as finishers.

The Ruler

The Ruler body shape’s measurements of the chest, waist, and hips are fairly equal. This lady is lean, has a high metabolism, and doesn’t gain weight very easily.


Cardio should be kept to a minimum, preferably the stepper.  More focus should go on weight training to build more muscle.

Resistance Training

Training should be intense and brief. Train each muscle group once weekly. The focus should go into intensity and building symmetry through proper shoulder, back, and leg training. Use heavier compound movements such as bench presses, shoulder presses, lat pulldowns, squats, etc.

The 8 Frame

The 8 Frame, also known as the Hourglass, is genetically gifted. They are the proper height and weight for their body. Their busts and hips are the same size, with the waist being ten inches smaller (Said to be the perfect figure from modeling experts). This body shape gains and fat loss are evenly distributed.


Cardio is best balanced with training. Any cardio technique is fine. Keeping a variety is best.

Resistance Training

This is the best body frame for bodybuilding. A balanced training program with a variety of exercises works best.

The Oval Frame

The Oval Frame, also known as the Apple, is average height or shorter, large busted, has thin legs, and gains weight in the midsection.


Routine cardio such as the treadmill on an incline or the stepper is necessary to generate overall weight loss. The elliptical machine should be avoided as it leans out the legs too much.

Resistance Training

Weight training should be focused on the legs to create balance with the upper body. Include more squats, leg presses, and stiff-legged deadlifts to bring the lower body up to speed with the upper body.

You can reshape your body.  When I began working out I was a Ruler. Over the years I have changed my body shape. I have created more balance and arrow pointing down

In the beginning my back grew wide fairly quickly so I had to bring up my shoulders to create harmony. My next step was to bring my legs up to speed with my upper body to create balance and symmetry. I did a lot of heavy leg training to build legs, as they were very skinny. When I begin to diet down for a contest I incorporate the elliptical to really melt the fat off the thighs.

The trick to reshape your body is to know your body type and the exercises to use to sculpt the masterpiece.


But That's Not All...

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Karen Sessions NSCA-CPT

But That's Not All...

My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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