Different body types have other challenges when it comes to fitness goals. If you are reading this, you might be a “skinny girl.” You are a hard gainer. It is hard for your body to gain weight or muscle; it is even more challenging for your body to hang on to the weight or muscle that it gains.
This means that you are an “ectomorph.” This body type is known for its long limbs and lean muscles. They have a fast metabolism, and the nervous system in this body type is more active. It’s hard to build muscle because of this.
Does this mean you are stuck being skinny forever? No, but it does mean that you will need to work a little harder for it. In this article, you will find some diet advice and exercise tips.
Diet
Toning up your butt can be done by your diet. It might be hard for the ectomorphs to get enough calories. It would help if you tracked what you eat to know how much you are taking in. This is an easy way of calculating how many calories are needed. Research suggests that people with this body type should eat more carbs. People with this body type should also consume 25% protein and 25% fat.
Eating often (every 3 hours or so), choosing healthy foods like carbs and vegetables, and taking protein supplements can help you get a muscular body. To do this, eat complex carbs, take supplements after working out, and eat veggies.
Exercise
Ectomorphs are naturally good at certain things, like doing endurance activities. They don’t do as well with weight training. But weight training is good for them when they want to get a shapely body. Weight training is better for major muscle groups and compound exercises than other workouts.
These exercises are best done with 8-12 reps and as much weight as you can safely use. Rest times should also be long enough. That way, you won’t stay in your high heart rate zone for a long time.
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Cardio and high-intensity activities are the best for losing weight. You should not do them too much, though, because then you will lose muscle. Here is a workout that is good for people like you who are ectomorphs.
This workout will make your body strong. It will help you have excellent shape and muscles. You need to eat healthy food with this workout, or it might not work well for you, and talk to your doctor if you have questions about it.
Top 7 Exercises for Skinny Girl
1. Barbell Back Squats
- Take the bar out of the rack. Then take two steps back.
- Stand with your feet about shoulder-width apart and toes pointing slightly out.
- Keep your spine in alignment by looking at a spot on the floor.
- Sit down as if you are aiming for a chair.
- Keep your weight on your heels and drive up from there to get back up into a standing position again.
2. Close Grip Bench Press
- If you want to be safe when you work out, then use a spotter or smith machine. If you are not using one of these, then use a flat bench with either a flat bench station or with a combination of both.
- Put the barbell at the right height on the rack and load weights on that barbell, depending on how strong you are. Lie down flat on your back when lifting the weight from this position, and keep all your arms straight up in front of you.
- Exhale and push the bar up using the muscles in your arm. Bring it down to your chest.
- Keep your elbows close to your body for the entire exercise. Repeat this many times or until you are done with it, then put it back on the rack when you finish.
3. Dumbbell Walking Lunges
- Stand up straight with your shoulders back. Hold one dumbbell in each hand and keep your arms at your sides, keeping your torso upright.
- Keep your arms relaxed at the side of the body throughout this exercise. Step forward with the right foot and put weight on the heel, bending both knees to go into a lunge position.
- Repeat this same move with the other leg while keeping one leg bent as before.
- Lunge with one leg. Then switch and do the other. Keep doing this until you’ve done it 10 to 12 times on each side. Do this 2 to 3 times.
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4. Wide Grip Lat Pull Down
- Grasp the bar with a wide grip with an overhand, knuckles-up grip. Other positions and grips are possible but start with this standard position.
- Pull the bar down until it’s approximately level with your chin. Exhale in the downward motion. Keep your upper torso stationary throughout the movement while shifting slightly backward is OK if you need to move back as you pull up to keep from falling forward.
- As you lift, engage your abs and make sure that when you come up to that point where your elbows can’t go any lower without moving backward, stop and don’t go any further so that you don’t hurt yourself or get injured by going too low for too long of a time.
- Squeeze your shoulder blades together while keeping your shoulders square. From the bottom position, slowly bring the bar up to the starting position without letting it crash into anything. Do this for eight to 12 repetitions in a set and then rest before doing another set.
5. Stiff Leg Deadlifts
- Stand with your feet shoulder-width apart. Hold a barbell in your hand and keep your palm facing you.
- Bend over and lower the barbell until it is close to the floor.
- Straighten back up slowly, and make sure to keep the bar close to your body so that you are not jerking it around.
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6. Standing Barbell Press
- Hold a barbell with both hands. Stand up straight. Your feet should be shoulder-width apart. Maintain a tight core and flat lower back throughout.
- Bring the barbell to your shoulder height, with palms facing out. Push the barbell overhead slowly, focusing on contracting your shoulders while driving your butt forward for stability.
- Once you reach the top, bring the barbell down slowly but do not allow it to rest on your shoulders yet! Move into the next repetition immediately!
7. Russian Twists
- To start, put your feet on the ground and press them into it. Breathe steadily and deeply. Exhale with each twist, and inhale to return to the center.
- Keep your arms parallel to the floor or reach down to tap the bottom beside you as you twist. Engage your abdominal muscles (the ones around your stomach) and back muscles throughout the exercise. For more stability, cross one of your legs over another so that they are not touching (you can do this by crossing them).
- Maintain a straight spine, and avoid slouching or rounding your spine. Allow for a natural curve in your neck as you look towards where your hands are moving without slouching or bending too much over again.