Sculpt your rectangular body

by SheKnows
Jan 20, 2013 at 10:57 a.m. ET
Tone your lower body and your shoulders with the balance lunge with a front raise. Stand in front of a stability ball with dumbbells in each hand. Place one foot on top of the stability ball, and bend your knees, moving into a lunge position. As you lunge, raise your dumbbells directly in front of your chest with your arms straight. Return to start and continue the exercise 12 to 15 times before switching sides.

1 /5: Oblique twist with medicine ball

1/5 :Oblique twist with medicine ball

Add some definition to your waist with the oblique twist with a medicine ball. Sit on the ground. Lean your torso back, and lift your legs off the ground, forming a "V" with your body. Holding a medicine ball in your hands, twist all the way to one side of your body before reversing the movement and twisting all the way to the other side. Perform 12 to 15 twists to each side.

2 /5: One-legged assisted dip

2/5 :One-legged assisted dip

Using a bench or a set of Lebert Equalizer bars, perform an assisted dip with one leg lifted up off the ground. This will help add definition to your arms while also challenging your lower body. Start with your arms fully extended with one foot flat on the floor and the other one lifted. Bend your elbows, and lower your body toward the floor. When your elbows form a 90-degree angle, reverse the movement and return to start. Perform 10 to 12 repetitions

3 /5: Plank with a twist

3/5 :Plank with a twist

This plank exercise will tone up your entire body while also whittling your middle to help shape a more hourglass frame. Start in a plank position with your arms fully extended. Lift one foot off the floor, and bring your knee forward under and across your body. Twist toward your opposite side. Return to start and repeat on the other side. Do 12 reps on each side.

4 /5: Hamstring curl with bridge on ball

4/5 :Hamstring curl with bridge on ball

Tone up your lower half and give your booty a boost with this hamstring curl with a bridge performed on a stability ball. Lie on the ground with your feet on the ball. Place your hands on the floor for balance. Lift your hips off the ground, and then use your hamstrings to draw the ball in toward your body. When your knees are pointing toward the ceiling, lift your hips until you form a straight line from knee to shoulder. Reverse the exercise and return to start. Repeat 10 to 15 times.

5 /5: Sculpt your rectangle body

5/5 :Sculpt your rectangle body

If you're long and lean all over, like Taylor Swift or Kate Middleton, you want to focus on lifting heavier weights at the gym. Perform two to three sets of each of the following exercises to exhaustion. When your workout is done, maximize your results by consuming a meal rich in high-quality proteins and carbs.