Welcome to the Get Fit Guys quick and dirty tips to slim down and shape up.

My name is Ben Greenfield, and I'm the Get Fit Guy.

As you learned last week in the episode, Which Body Type Are You?

An exercise program that works well for one person may not work as well for you.

In today's episode, you're going to see how

this information can be used on a practical level and learn how to get better legs and better

abs for summer, no matter which body type you are. Let's go ahead and go through each body type

for both males and females and see how each type can best achieve better legs and better abs. Let's start with

the male ectomorph. Male ectomorphs have skinny arms and legs, thin waists, wrists,

and ankles, low muscle mass and a twig-like shape. Since a male ectomorph has a harder time putting on

muscle, single joint exercises like leg extensions, leg curls, or crunches are not the best

solution for getting better legs and better abs. Instead, a male ectomorph should do heavyweights

and low reps of exercises like barbell squats and barbell deadlifts, and I'll put links to all the

exercises that I mention in the show notes. But both of those exercises target legs and abs at the same time very effectively.

Now what about a female ectomorph?

Well, female ectomorphs are also slim with thin necks, thin shoulders, hips, wrists, calves, and ankles,

ruler shape.

Although similar to male ectomorphs, female ectomorphs respond

very well to multi-joint exercises, and I've found that in most cases, female ectomores feel

more comfortable and tend to get injured less with exercises that use dumbbells, like goblet squats

and swing squats, with higher weights and lower reps, about six to eight reps.

Now, the male ectomisomorph can easily fluctuate between being incredibly lean or very muscular.

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