Exercises to Make You Look Proportioned

Genetics play an important role in determining the proportion of your body. While your unique anatomical shape cannot be greatly altered, you can perform specific exercises which help your body form a more symmetrical appearance. Knowing your body is key to designing a workout program which includes exercises that will best balance your muscle groups. For example, if you have naturally small legs, focusing more on lower body hypertrophy exercises will be important.

  1. Shaping Your Lower Body

    • If your lower body lacks definition, squats are the go-to exercise for building shape and strength. This multijoint movement is ideal for both men and women who want a bit more definition and shape to their lower body. If your hips are smaller, perform squats with a barbell on your back. If your hips tend to be thicker and wider, do squats by holding dumbbells in your hands. This will lessen the amount of weight placed on your spine and hips. Perform three sets of 10 to 12 repetitions of either method.

    Building Your Back

    • The muscles of your back are easy to neglect, simply because you do not see them as often as your arms, chest, shoulders or legs. Nevertheless, your back accounts for a large portion of your upper body. A weak or disproportioned back can cause other areas to be imbalanced. Pullups are an excellent way to build definition and width to your back. You can perform assisted or unassisted pullups based on your fitness level. If your back is more narrow, position your hands further apart when doing pullups. For backs that lack depth, place your hands closer together when completing the exercise.

    Shaping Your Shoulders

    • Always include specific shoulder exercises in your workout routines. Your shoulders determine the shape and balance for the rest of your arms. In addition, your shoulders are a supporting muscle group for many larger lifts that primarily train your chest and back. Neglecting your shoulders can lead to injuries, as well as a disproportioned upper body. Perform an upright row to shape the cap of your shoulders. Do three sets of 10 to 12 repetitions. A dumbbell front raise will help form the anterior portion of your shoulders. Complete two sets of 12 to 15 repetitions.

    Focusing on the Chest

    • Both men and women should perform chest exercises in order to ensure muscle symmetry. Women may at times avoid chest exercises because of the misconception of altering breast shape. However, training the chest is ideal overall for both muscular balance and strength. The flat barbell bench press is a staple exercise for achieving a balanced look. An incline dumbbell press will help add shape and enhance the upper chest muscles. Do three sets of 10 to 12 repetitions for each exercise.