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PCOS-Friendly Workout Plans for All Shapes

Finding the right workout plan for PCOS (Polycystic Ovary Syndrome) can be challenging, especially when considering different body shapes.

However, with the right exercises, you can tailor your workout to suit your body's needs.

Here, we've prepared PCOS-friendly workout plans designed for various body shapes.

These exercises are aimed at helping you feel strong, confident, and empowered, regardless of your shape.

  1. Cardiovascular Exercises:

  2. Pear Shape: Focus on lower body exercises like walking, cycling, and dancing to target the hips and thighs.

  3. Apple Shape: Incorporate cardio exercises such as brisk walking, swimming, and elliptical training to help reduce abdominal fat.

  4. Hourglass Shape: Engage in a variety of cardio activities like jogging, dancing, and aerobics to maintain overall body balance.

  5. Strength Training for Muscle Health:

  6. Pear Shape: Include leg exercises like squats, lunges, and leg presses to tone and strengthen the lower body.

  7. Apple Shape: Incorporate core-strengthening exercises such as planks, Russian twists, and bicycle crunches to improve posture and reduce belly fat.

  8. Hourglass Shape: Focus on full-body strength training with exercises like push-ups, dumbbell rows, and deadlifts to enhance muscle tone and definition.

  9. Flexibility and Mind-Body Connection:

  10. Pear Shape: Try yoga poses like pigeon pose, warrior II, and seated forward bend to stretch and strengthen the hips and thighs.

  11. Apple Shape: Practice yoga poses that target the core, such as boat pose, plank pose, and bridge pose, to improve core strength and stability.

  12. Hourglass Shape: Engage in yoga sequences that focus on balance and flexibility, such as tree pose, dancer's pose, and triangle pose, to enhance overall body alignment.


Tailoring your workout plan to your body shape can help you achieve your fitness goals more effectively.

By staying active and consistent with your workouts, you can improve your overall health and well-being, regardless of your shape.

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