Body Shape Analyzer
Rectangle
Balanced and athletic build
Common type
Your silhouette shows a balanced and athletic build, with shoulders and hips appearing to be in good alignment. The waistline is gently defined, creating a streamlined and proportionate look from top to bottom. Your posture is upright and confident, forming a strong and stable base. This shape offers a versatile canvas for various clothing styles, highlighting your natural proportions.
Your proportions
Shoulders and hips
About equal
Waistline
Gently defined
Upper and lower body
Balanced
Posture
Upright and confident
Posture in the photo
Top 5 home exercises
💪
Push-ups
3 sets of 8-12 reps. Keep your body in a straight line from head to heels, engaging your core. If needed, perform on your knees or with hands elevated on a sturdy surface.
🦵
Goblet Squats
3 sets of 10-15 reps. Hold a dumbbell vertically against your chest. Keep your chest up and push your hips back as if sitting in a chair. Go as deep as comfortable, ensuring your knees track over your toes. If lower back pain occurs, reduce depth.
🚣
Dumbbell Rows
3 sets of 10-12 reps per arm. Hinge at your hips, keeping your back flat and core engaged. Pull the dumbbell towards your hip, squeezing your shoulder blade. Use a lighter weight if you feel any lower back strain.
🚶
Farmer's Carry
3 sets of 30-60 seconds. Hold a dumbbell in each hand, standing tall with shoulders back and down, and core braced. Walk slowly and deliberately. This is excellent for core and grip strength without direct lower back loading.
🧘
Cat-Cow Stretch
3 sets of 10-12 reps. Start on all fours. Inhale as you drop your belly and lift your head (Cow), then exhale as you round your spine and tuck your chin (Cat). Move gently and mindfully to mobilize your spine and alleviate lower back tension.
Your first week
📅
Mon · Wed · Fri
Perform the strength workout (Push-ups, Goblet Squats, Dumbbell Rows, Farmer's Carry) for 30-40 minutes. Focus on controlled movements and good form. Start with lighter weights and gradually increase as you get stronger.
🧘
Tue · Thu · Sat
Dedicate 20-30 minutes to mobility and stretching. Include the Cat-Cow stretch, along with hip flexor stretches and gentle hamstring stretches. A brisk walk for 30 minutes would also be great for active recovery.
📈
Weeks 2-4
Gradually increase the number of reps or sets, or slightly increase the dumbbell weight for your strength exercises. For bodyweight exercises like push-ups, try to progress to more challenging variations or add more reps. Always prioritize form over quantity, especially with your lower back in mind.
Wear
Layered looks to add dimensionStructured jackets and blazersStraight-leg or slim-fit trousers
Avoid
Overly baggy clothing that hides your shapeHorizontal stripes across the torsoShapeless oversized tops
Stars with your body shape
This is a visual read of one photo, not a medical assessment. If you have pain, an injury or health conditions, lower the load and check with a doctor or coach.
