Do you carry most of your weight in your hips and thighs?

Are you more slender and not as wide/big on the top?

Do you tend to gain weight or carry extra weight from the hips down?

Do your eyes go directly to the lower half of your body when you look in the mirror? 

When you do exercise do you notice that your saddlebags and thighs get bigger versus smaller?

If so, you are a Spoon. 

Spoon body types typically have very tapered arms and strong upper abs and powerful legs and typically, they are small-medium chested.

Exude’s patented, one-on-one virtual fitness programs are personalized, and geared towards teaching you how to exercise specifically for your Spoon body type.

Click "Get Started Now" 

YOUR GOAL: Trim Lower Body and Strengthen Upper Body So Your Body Becomes More Proportionate

As a Spoon, the rule of thumb is high reps and low resistance for all lower-body exercises, and moderate to high resistance for all upper-body exercises.

If you're very overweight, the resistance should not be too high for the upper body until you start slimming down.

Down below you add mass and size very quickly so you don't want to push out the fat as you build muscle underneath.

Until you are at the size you're happy with, down below, do not increase the resistance or weight on any exercise, but rather increase the number of repetitions to continue to burn off fat and inches. 


Some women think that because their bottom half of their body is somewhat larger than their upper body that they are Spoons.

They’re actually bottom-heavy Hourglasses, meaning that they bulk both on top and below, but bulk faster and more down below. 

Because Spoons are so strong down below, they excel at all exercises that require power and strength for that portion of their body but don’t even realize that they are increasing the size of their thighs by adding muscle to their body faster than the rate they are burning fat. 

And remember, even though fat and muscle weigh the same, fat takes up three times the space as muscle does – pound for pound..


  • Jumping rope with a speed rope
  • Push-ups
  • Standing knee to opposite chest
  • Jumping jacks
  • Calisthenics on a mat with no weights


  • Squats, lunges and ankle weights
  • All stair climbers/steppers, Ellipticals and cross trainers
  • Spinning
  • All lower body movements with moderate-high weights and/or resistance

To learn all about the do’s and don’ts for Spoons - Pick up a copy of Exude’s best-selling book Escape Your Shape (Simon & Schuster).