Rectangle body type: clothes, diet, weight loss exercises

The female figure type Rectangle (type H) is characterized by equal width shoulders and hips, a weakly defined waist, which practically disappears when gaining weight, and, in general, a stocky body that looks like a rectangle. In this article:

• » Rectangle body type: body features
• » Full Figure Rectangle
• » Wardrobe for a Rectangle figure: » suitable silhouettes
• » suitable lengths
• » suitable proportions in clothing
• » suitable styles: » dresses
• » blouses and tops
• " skirts
• » trousers and jeans

Album of basic recommendations for the Rectangle shape

Bloating

Surely everyone has experienced bloating at least once in their life and knows what it is. It appears due to the accumulation of gases in the intestines. When bloated, the stomach inflates like a balloon. You can often notice that the pants begin to squeeze in the abdominal area, although in the morning they still seemed loose. This symptom may be accompanied by pain and a feeling of fullness.

Bloating can be caused either simply by eating foods that cause increased gas formation, or by developing serious life-threatening diseases.

If you are often bothered by the problem of bloating, you need to consult a doctor to identify the exact cause.

Rectangle body type: body features

This type is distinguished by the following parameters:

• » Height: any, but more often average and below average.
• » Shoulders: normal width and height. Approximately equal in width to the hips.
• » Chest: small to medium size. As you gain weight, your breasts become larger.
• » Waist: Weakly defined or wide. As a rule, the waist position is slightly high (shortened torso).
• » Hips: straight, without a pronounced bend. Approximately equal in width to shoulders.
• » Buttocks: often flat.
• » Legs: slender. Often appear long due to the high waist.
• » General impression: rectangular, slightly angular figure without obvious feminine curves.

• » What types of female figures are there?
• » Body type test
• » How to dress with a high waist?

Full figure Rectangle: distinctive features

The complete set is distinguished by the following features:

Women with such a constitution tend to be overweight, with extra pounds mainly accumulating in the hips and abdomen, which turns the rectangle into a cube, and the more excess weight, the less prominent the contours of the body become.

The waist is the weakest point and begins to gain weight first. The first sign is a protruding belly. Extra pounds are deposited in the upper abdomen, which is especially visible in profile.

As you gain weight, your breasts become fuller and their size may increase by several points.

Legs generally remain slender even with overall fullness. The upper thighs and lower legs become slightly plump.

Wardrobe for Rectangle body shape

Suitable silhouettes in clothes

When creating a wardrobe, the main task of women with a rectangular figure is to slightly soften the angular lines, add femininity to the image, without disturbing the natural harmony. It is important not to “go too far” both in the direction of femininity (since the character of this type is not inherently characterized by pronounced softness and tenderness), and in the direction of angularity and linearity, which are already abundantly available.

That is why, when choosing a clothing style, it is better to give preference to styles that slightly follow the silhouette. The best choice is semi-fitting and straight silhouettes .

• » What types of silhouettes are there in clothes?

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Suitable clothing lengths

Sufficiently large breasts, characteristic of women with a Rectangle figure, are an undoubted advantage. It definitely needs to be emphasized! And this can be done using the empire line on dresses and tunics.

Many women with a Rectangle figure experience problems with excess weight in the waist and abdomen. That is why shoulder products should not end in this area.

The optimal length for tops, blouses and tunics is the lower part of the thigh. However, when paired with a skirt, the length of jackets and blouses should be slightly higher, up to the beginning of the hip. This way the figure will not seem bulky.

Skirts and dresses should end at the narrowest point at the knees .

You can choose two types of trousers: classic trousers with creases that reach the middle of the heel or tapered trousers that reach the ankle. You can also pay attention to wide trousers and floor-length dresses.

The length of outerwear is selected depending on height. The taller the woman, the longer the outerwear you can afford. In general, short coats look good with trousers. Coats to the knees or slightly below are best worn with skirts and dresses.

• » Golden ratio: formula for ideal length in the wardrobe
• » How to calculate the optimal skirt length
• » How to calculate the optimal length of trousers
• » How to calculate the optimal sleeve length

Basic fitness class for women with ectomorphic physique

A basic fitness class for women with a rectangle body type may include the following training complex, with which you can give your figure a more feminine shape:

1. Rowing dumbbells and then lifting them overhead.
2. Squats with dumbbells, during which you need to press the weights upward while rising from the squat.
3. Walking lunges with weights.
4. A combination of lunges in place with triceps extensions behind the head.
5. Exercise "Hammer".
6. Extended arm plank with push-up.

When conducting fitness training according to this plan, women need to comply with certain conditions. You need to work at a slow pace, but with full dedication. It is important to monitor the technique - it is better to use a mirror for this.

To make your work as efficient as possible, you need to:

• train 3 times a week. This schedule allows the muscles to fully recover and develop stably;
• before performing the exercises, you need to warm up, including components of joint gymnastics and hula hoop rotation for 10-20 minutes;
• the weight of dumbbells must be selected individually, focusing on the level of training;
• each exercise should be performed up to 15 times in three approaches;
• The optimal rest period between sets is 45-60 seconds. This time is enough to catch your breath and not allow your muscles to relax too much;
• You should end your fitness session with moderate cardio exercise, such as jogging on an incline, as well as stretching to relieve muscle tension.

Individual wardrobe plan

Suitable proportions in clothing

When putting together any clothing ensemble, the first thing you need to start with is the correct choice of proportions. Proportions are the relationship between individual wardrobe items. The choice of the most harmonious proportion for each individual person depends on his height and waist position.

Let's look at the most suitable proportions for women with a Rectangle figure:

• » 1/2 top (jacket or blouse) untucked + skirt or trousers of the same length. When paired with a skirt, the length of the top is up to the beginning of the hip. With trousers, the length of the jacket or blouse will be longer. The length of the visible part of the trousers should visually correspond to the length of the jacket. If your height is below average, it is recommended to create such a set in a single color (total look).
• “If you are of normal height, we can recommend a proportion of top 2/3 + skirt/pants 1/3. An excellent option for women with a high and/or full waist. The best effect is achieved by observing the color vertical. If possible, leave the top unbuttoned. Don't neglect the illusion of an open contour.

• »What are the proportions in clothing?
• » How to determine your proportions: height, waist position, seat height
• » Height norm, leg length, Whites and Pignier index

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Clothing styles

If you have a slender build, then choose semi-fitting silhouettes, only slightly emphasizing the waist. If you have a full build and a protruding tummy, then a straight silhouette is the best choice in clothing. The top is always worn untucked.

It is better to choose dresses and jackets that are semi-fitting (for slender women) or straight (for overweight women), with a slightly defined waist, without curvy seams, oblique lines or lapels, but with a rounded neckline that will perfectly highlight the bust. Skirts and trousers should follow the geometric line of the body, be straight cut, preferably tapered downwards, with a minimum number of folds and gathers at the waist. You can combine tight trousers or a skirt with a loose blouse or a straight jacket below the waist.

Items with short sleeves and sleeveless fit well, slightly fitted coats, wide belts, and flared trousers. Due to the peculiarities of the structure, a woman with an H-shaped figure should take a closer look at geometric shapes in the silhouette. First of all, this applies to necklines, lapels, edges of jackets, as well as handbags and jewelry.

• » 10 tips for choosing dresses
• » 10 tips for choosing tops and blouses
• » 10 tips for choosing skirts
• » 10 tips for choosing trousers and shorts
• » 10 tips for choosing jackets and coats
• » 10 tips for choosing swimwear

Dresses

• » sheath dress (straight silhouette dress)
• » wrap dress (robe dress)
• " dress shirt
• » A-line dress (a-line dress)
• » high waist dress
• » low waist dress

Review of styles and models of dresses

Blouses and tops

• » blouses with V-neck and halter collar
• » tunic
• » classic blouse and classic shirt
• " Polo T-shirt
• » blouson
• » blouses and tops with straps and American armholes

Review of styles and models of blouses and tops

Skirts

• » A-line skirt (flared skirt)
• » circle skirt and semi-circle skirt
• " pencil skirt
• » tulip skirt
• " Skirt with Basques

Review of styles and models of skirts

Trousers and jeans

• » straight trousers and straight jeans
• » wide trousers and wide jeans, flared from the hip or knee
• » trousers with an extended top (breeches, chinos, etc.)
• » tapered trousers and skinny jeans
• » boyfriend jeans

Review of styles and models of trousers and shorts

Shoes, accessories, jewelry

There are no special restrictions in choosing shoes. Slender columns can wear ballet flats, sandals, sneakers, classic shoes, brutal boots, elegant ankle boots and boots. Full rectangles are also not prohibited from doing anything if they have long legs. For short people, it is better to use flat soles to a minimum and more often choose medium or high heels.

The shape of the bag should be in harmony with the contours of the figure. Refuse overly romantic models in favor of classic, geometric clutches, soft shoppers, and backpacks. Make sure that the bag is not located at the waist, but slightly above or below.

Choose statement earrings and brooches. Wear long ones, chains, beads, loosely hanging scarves - anything that visually lengthens the silhouette. Soft belts, including leather ones, can be placed anywhere. Wide belts, especially those with eye-catching buckles, are worn only on the hips.

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Suitable fabrics

The choice of fabric depends on the complexion and fullness of the figure. The general rule for the Rectangle type is: the curvier the shape, the softer and drapeier the fabrics you should wear. Overweight women should pay attention to fairly dense fabrics: knitwear, woolen crepe, light tweed, jersey. Slender women can afford stiffer and less dense fabrics: linen, cotton, etc.

• » 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?

Texture of fabrics and prints

Thin, elastic and too coarse fabrics are not suitable for the rectangular type. Choose clothes from light, flowing and fairly dense, but flexible materials:

• chiffon;
• viscose;
• silk;
• starched cotton;
• velveteen;
• denim;
• gabardine;
• wool;
• tweed.

Avoid bias cut, flowing lines will treacherously give away all the secrets.
You should not be afraid of large prints; on the contrary, small ones are undesirable. Drawings and bright decor should be located closer to the face or at the bottom of the clothing. Play with contrasts or create monochrome sets. The highest class are prints that create the illusion of a waist. The same mission is fulfilled by stitches, draperies, and colored inserts. Use a layering effect and you can easily become an hourglass.

Diet for a Rectangle: how to lose weight?

The main problem for women with a Rectangle figure is a wide waist and protruding belly. Due to the moderate metabolic rate, weight comes on quite quickly, and you can get rid of it only by following a strict diet with certain restrictions. With such a female physique, separate nutrition is the best fit. Separately consumed proteins and carbohydrates cause less harm, and also have a beneficial effect on health and promote weight loss.

Nutritionists recommend including only one full meal in your daily diet, and it is better to move it to the evening. Breakfast and lunch should be light, low in protein and carbohydrates - fresh fruits and vegetables, boiled potatoes, greens, a small portion of steamed meat or fish, muesli, whole grain porridge, wholemeal bread. Snacks during the day should be completely avoided, but for dinner you can eat a small amount of protein (fried fish, chicken, meat), carbohydrates (cereals) and always a fermented milk product (low-fat yogurt, kefir, cottage cheese).

• » Daily calorie intake
• » Daily fat intake
• » Table of calorie content of foods
• » Table of proteins, fats and carbohydrates
• » Daily diet
• " Weight loss

Ineffective shortcuts

Not all efforts will lead you to a beautiful figure and thin waist. Among the mass of methods there are both effective and useless, but quite well-known techniques. In addition to the fact that ineffective methods take time, they can cause harm to the body. Ineffective or not helpful at all:

• 
  Hula hoop is a waist hoop. Those who engaged in physical activity using a hoop were divided into two camps: some claim that this method is effective, others complain of pain and a lot of bruises. But even an expensive projectile does not break down fat in the right place.

• Wraps help you lose a few centimeters due to the release of fluid. This method can be used as a quick help before an important event. Then the water and centimeters will return.
• Shaping corsets give instant results, but only visual ones. Helps narrow your waist. Wearing such corsets for a long time will lead to compression of internal organs and, as a result, to poor health and general well-being.

Exercises for the Rectangle: the best types of physical activity

A woman with a rectangular figure is naturally endowed with a strong body, her muscles respond quite quickly to physical exercise, but the main condition is their regularity. You can speed up the process of losing excess weight and give your body a more perfect appearance by doing aerobics, running, tennis, and swimming at least two to three times a week.

The main goal is to strengthen the muscles in the abdomen and waist and reduce the amount of fat deposits in these areas. You should start, especially for women with pronounced obesity, with fast walking and jogging, gradually increasing the load and including additional exercises in your training aimed at correcting problem areas. And a combination of a specially selected training program and a low-calorie diet will certainly give the expected result after a certain time.

• » Calculate how proportional your figure is
• » Calculate how graceful your figure is
• » Calculator of your physical condition
• » Calculation of body mass index

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WHAT DO YOU THINK ABOUT THIS TOPIC?

Comments

0 Irina 06.27.2021 17:27 Wonderful site!
Thank you very much for the valuable material! Quote

+3 Christina 04/28/2019 12:30 Very cool site!!! I am very grateful to you for your work! This is such a treasure trove of knowledge for women! Thanks a lot!!!

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+1 Lyudmila 03.21.2019 19:52 I’m 70 years old and I’m a rectangle! But I want to look normal or even good. Thank you very much! Everything is very interesting and useful! Sincerely, Ludmila.

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+1 Daria Veselova 03/22/2017 14:58 The description of the figure is absolutely fire, everything is spot on, neither give nor take. Especially with excess weight, I become square, the extra pounds stick mainly to my stomach, hips and arms. The face is getting fuller. I really try to take clothes from thick fabric. I love shirts, jackets, vests, jackets. I choose jeans with a straight cut, not wide, since my legs are slender.

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0 Natalie 01/23/2017 1:49 pm Thank you very much, everything was correctly noted!!!
With experience, I was able to verify that you are right. What works and what doesn’t, but to fully understand myself, you are helping me a lot now: figure type, face shape, color type... For physical activity, I do oriental dancing, which always gives me a waist, and I’m a young mother on maternity leave, so For now, food as needed and physical. load - child) Quote

Tips for keeping fit

Girls of this type cannot complain of lack of appetite and sometimes gain excess weight, mainly in the upper or central part of the body. In such cases, the silhouette becomes like an inverted triangle or an apple. You can use clothing recommendations for these types or lose weight.

An athletic body quickly responds to physical activity. Dancing, aerobics, swimming, stretching, yoga are suitable. Don't get carried away with strength training. In your case, the muscles should be long and elastic, not short and pumped up.

You will have to give up snacks and stay in a relatively hungry state for the first half of the day. Dinner after 18:00 is not only not harmful, it is recommended. Separate meals, which are controversial in terms of usefulness, are suitable, but it is better to stick to a balanced diet.