Do you tend to carry most of your weight in your back, chest, arms, and stomach? Are you more slender from the hips down? If so, you are a cone.

Your Goal: Trim Upper Body and Strengthen Lower Body to Make Your Body More Symmetrical.

As a Cone, the rule of thumb is high reps and low resistance or weights for the upper body and high resistance and moderate to heavy weights for the lower body. Although unusual, a few Cones may bulk down below a bit if they are overweight. Typically, Cones shy away from abdominal exercises and lower-body exercises. It's important to focus on these areas so the body becomes better proportioned. Cones, especially male Cones, have a harder time than other body types giving up the heavy weight lifting for their upper bodies and if so, Exude suggests switching to more natural exercises such as push-ups, dips, chin-ups, or upper-body exercise routines with low weights and higher repetitions. You'll still possess great upper-body strength and your body will look much better proportioned.

Best exercises for the cone shape

  • All lower body exercises with moderate to heavy weights and/or resistance
  • Walking or jogging on incline
  • Upper body exercises with lightweight and high reps

Three exercises to avoid for the cone shape

  • All upper body exercises with moderate to high weights/resistance
  • Pilates with upper body moves only
  • All exercise classes with heavy hand weights or heavy weighted bars

Get Started

No matter where you live, Exude designs an effective, personalized fitness program for you. If you live within the NY-NJ-CT tri-state area or in Southeastern FL, Exude works one-on-one with you. If you live outside the areas where we offer our one-on-one services, distance is no barrier.

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