Lina
This is your body type if:
- your shoulders, waist and hips are approximately the same width;
- you have slender legs, but practically no butt;
- a strong lean body, but small breasts and an indistinct waist.
Celebrity owners of similar forms: Nicole Kidman, Helena Bonham-Carter, Cameron Diaz.
The main advantage of this type is strong muscles that quickly respond to exercise, and leanness. In other words, girls with a rectangle body type gain excess weight with difficulty, but gain muscle mass easily. And Lina’s example confirms this. True, to create graceful forms, you will have to work hard.
A set of exercises on simulators, specially designed by Marina Sankevich, a trainer at the Art Sport fitness studio, will help you form seductive curves.
The emphasis in the above sequence is on detailed work on the muscles of the shoulders, chest, legs, hips and buttocks. But Marina does not recommend getting too carried away with abdominal exercises.
You need to start, naturally, with a warm-up. Any cardio machine will do, but for this body type, a bicycle is preferable.
Wardrobe for a rectangle figure
You need to make it up from clothes that soften the angular lines of the body. The image should be harmonious and feminine. It is important not to overdo it with accessories.
Silhouettes in clothes
Semi-fitting and straight styles suit women with a rectangular figure.
In the first case, the clothing slightly touches the body in the chest, waist and hips, and expands slightly downwards. Blouses, tops and dresses follow the curves of the body, hiding imperfections in shape. For a rectangular body type, square styles are suitable, loose at the waist and slightly tight at the hips.
Dresses with a variety of cuts.
Suitable Length
Large breasts can be shown off by wearing a dress with an anchor line. For those with a large bust, loose-fitting tunics are suitable.
To divert attention from extra pounds on your stomach, you should wear blouses that end at the lower hips. These wardrobe items will make your figure more feminine.
You should take a closer look at classic trousers with arrows; such models should end at the middle of the heel.
The advantages of the H-silhouette are emphasized by flared trousers and floor-length dresses. Long outerwear is suitable for tall women. A cropped coat looks good with straight trousers. Knee-length trench coats should be combined with skirts and dresses.
Length to the knees or below.
Proportions in clothes
Proportions mean the ratio of wardrobe details.
Height and waist level should be taken into account. You should include a jacket or blouse made of light fabric in your wardrobe, and wear your clothes untucked. To show off your slender legs, you need to choose a knee-length skirt.
The length of the blouse should be up to the beginning of the hips. It is recommended to wear tops that slightly cover the hips. If your height is below average, it is better to choose plain clothes.
If you are taller than average, the recommended proportions are 2/3 top in combination with a 1/3 skirt or trousers. This is a good option for women with a full waist. To make the silhouette more harmonious, you need to unfasten a couple of the top buttons.
The length of the blouse is up to the beginning of the hip.
Styles
Slender girls go for styles that hug the figure and emphasize the waist.
If you have a small belly, you should choose straight-cut dresses or blouses (it is better to wear them untucked). For plump women, semi-fitting clothing with a slightly defined waist suits them. Wardrobe elements should not have sinuous seams, slanting lines or lapels. Jackets with a long neckline will highlight beautiful breasts. Skirts should follow the geometry of the body. For those with an H-silhouette, straight-cut models suit them.
Clothing with folds is not recommended as it makes you look fat. It is better to combine trousers with a straight-cut jacket and a length below the waist. Things with short sleeves look good.
You should choose slightly fitted coats, wide belts, and flared trousers. For girls with a rectangular figure, stylists recommend accessories in a classic rather than romantic style.
Jackets with long necklines.
Fabric texture and prints
Fabrics are chosen taking into account the complexion.
For girls with curvy figures, clothes made from light fabrics with drapery will suit them. They should also take a closer look at dense materials: wool, knitwear. Long linen shirts and cotton dresses suit slender beauties. Clothes with small prints are not recommended for women with smaller bodies. It is worth choosing blouses and dresses on which the pattern is located in the chest or neck area. Models with horizontal decoration in the waist area are prohibited. Monochrome sets, contrasting tops, skirts, and trousers will look good.
To make your figure slimmer, you need to wear a jacket or dress with vertical stripes at the waist. Clothing with drapery and colored inserts makes the silhouette feminine. Using the layering effect, you can create a figure close to an hourglass.
Samples of dress models for those with a rectangle figure.
What to exclude from your wardrobe
Not recommended for a rectangular shape:
- T-shirts with narrow straps (clothing emphasizes a weakly defined waist and draws attention to the fullness of the arms);
- blouses with cut-out necklines;
- straight skirts (narrow the hips, make the waist voluminous).
- tight trousers;
- narrow belt (makes you look fat, disrupts proportions);
- low-rise clothing;
- tops, dresses with large and small patterns in the abdominal area.
UPPER BLOCK ROD
Operating:
- The main muscles are the latissimus dorsi, rhomboids, trapezius, deltoids, and chest muscles.
- Additional - biceps brachii and forearm muscles. When performed correctly, the outer edge of the latissimus muscles, the so-called “wings,” is formed.
There are several options for performing this exercise. The overhead pull-down can be performed to the chest or behind the head, with a wide or narrow grip. As with pull-ups, when using a wide grip, the top of the latissimus muscles is maximally loaded, and when using a narrow grip, the lower back in the lumbar region is maximally loaded.
TO THE CHEST
We sit down straight. We bend our back at the lower back. We concentrate on doing the exercise, looking straight. Take a deep breath and pull the handle of the exercise machine towards the upper part of the pectoral muscles. At the same time, we lower our elbows down and slightly back. With this trajectory of movement, the latissimus dorsi muscles contract as much as possible.
When performing lat pull-downs, do not round your back or lean back. In this case, the load from the latissimus muscles is dissipated through the back extensors. Perform the exercise slowly, constantly monitoring the movement of the projectile.
PER HEAD
The starting position is the same as when pulling a block to the chest. The grip should be wide enough. Ideally, in the middle of the trajectory, when your shoulders are parallel to the floor, your forearms should be vertical. In this case, you will not experience discomfort in the shoulder and wrist joints.
We bend a little in the lower back, spreading our shoulders. Take a deep breath and pull the handle of the block behind your head until it touches your neck. We also move our elbows back and down a little. We pause for a second, tensing the latissimus muscles as much as possible.
Tasks when choosing clothes
Of course, our task is, first of all, harmony. In the case of a Rectangle, it is important to add relief with the help of clothes: to create curves where they are missing, to emphasize the advantages of this type of figure. Main secrets when choosing clothes:
- Choose a semi-fitted or loose silhouette (fitted and straight-cut clothing can emphasize the lack of your curves; baggy clothing looks bulky).
- Choose clothes that gently follow the contours of your figure;
- Use details, colors and styles to draw attention to the neckline. The main thing is not to overdo it;
- Use visual illusions to create a waist: trim, color contrast, and others. Just let the accent be either slightly lower or slightly higher than your waist;
- Experiment with layering;
- Accents below the curve of your hips will help you look slimmer;
- The best length for tops is just below the hip bone;
- The wider your hips and shoulders appear, the narrower your waist will appear. Therefore, if you are slim enough, you can safely use details on the hips and at the neckline: flounces, frills, yokes, horizontal stripes;
- Lines that converge towards the center of the figure (approximately at the navel) and diverge down and up create an X-shaped silhouette;
- The hem sides in a contrasting color define the waist. Original visual effect.
General recommendations
The most advantageous place in a rectangle-type figure is the legs. This is a must use.
Thus, when choosing clothes, you need to achieve a visual increase in the volume of the chest and hips, divert attention from the wide waist and emphasize beautiful legs. To do this, you need to choose the right clothing styles and skillfully play with colors.
It is strictly not recommended to use:
- narrow straps at the waistline, they will only emphasize the flaw;
- horizontal patterns on clothes in the middle of the figure will visually add a few more centimeters to the waist;
- skirts and trousers, which use a drawstring with an elastic band instead of a belt, focus attention on the problematic part of the figure;
- You cannot combine low-waisted trousers or skirts and cropped tops in one set;
- Tight-fitting items should be avoided.
Style from star-rectangles
Designer, fashion designer, simply beautiful woman Victoria Beckham is also a rectangle. Be inspired by her work and take notes from other celebrities. People who are proud of this type of figure are:
- Nicole Kidman;
- Cameron Diaz;
- Milla Jovovich;
- Keira Knightley;
- Penelope Cruz;
- Uma Thurman;
- Barbra Streisand;
- Liza Minnelli;
- Tina Turner.
Everyone has different volumes, which once again confirms the truth - beauty does not depend on weight.
How to lose weight for a Rectangle? Nutrition tips
You should avoid drinking coffee, chocolate and smoking. You have a fairly high metabolism, so you need to eat enough. If you want to have beautiful forms, then you should eat complex carbohydrates: porridge, potatoes. And also consume enough protein foods and milk. If you are intolerant to dairy products, replace them with plant-based ones, such as coconut ones - they are quite high in calories and contain a lot of B vitamins. Do not forget about vegetables and fruits - these are mandatory “ingredients” for a beautiful body, regardless of whether you want to lose weight or gain weight.
If you're not sure about your body type, take our body type test. And also check out our consultation on your body type from a stylist.
Diet for weight loss
- High quality proteins (we include poultry, turkey or chicken in the daily diet; lean veal and beef are also suitable. You can eat 100 grams per meal).
- Complex carbohydrates (those who are losing weight are recommended to eat fruits and vegetables every day! They are not digested so quickly, providing a long-lasting feeling of fullness).
- Products containing omega-3 fatty acids (sea fish, nuts).
- Coconut oil for cooking.
The main condition for losing weight is creating a constant calorie deficit. It is believed that an adult requires 2,300 calories per day to cover energy costs. Depending on the nature of the work (mental or physical), age and weight, the minimum dose of calories may increase. To lose weight, it is recommended to reduce it by approximately 30%.
For example, a 30-year-old woman who works in an office needs to consume at least 2,500 calories per day; during a diet, experts advise consuming up to 1,700 calories.
Remember that a sharp decrease in food intake will be stressful for the body. And instead of lost kilograms, you can get the exact opposite result.
When the body senses danger, it begins to stock up - so that if the hunger strike continues, it has the option of crisis nutrition (from the deposits that we don’t like so much). The beginning of the diet should be gentle; the calorie content can be reduced every week by 200-300 calories. We immediately advise you to give up sweet, spicy and salty foods. Instead of high-calorie fast food, eat a vegetable salad and a piece of chicken. Don't rush to lose more - quickly lost kilograms tend to come back.
