Inverted Triangle Body Type: The Ultimate Guide for Women

The inverted triangle body type, often referred to as the "strawberry" shape, is characterized by having a upper body that is visually wider than the lower body. This is one of the most common and athletic body shapes found among women.

From a structural standpoint, this shape is defined by a shoulder width that is wider than the hips. The vertical line of the body is often straight, lacking a significantly defined waistline. While many women strive for an hourglass figure, the inverted triangle offers a strong, athletic silhouette that conveys power and capability.

Understanding your body type is the first step toward optimizing your fitness routine and wardrobe. Rather than working against your natural shape, understanding these characteristics allows you to enhance your best features while creating balance where desired.

Identifying whether you fit into this category involves looking at specific proportions. You likely have an inverted triangle shape if:

• Shoulders: Your shoulders are the widest part of your body, broader than your hips.
• Hips: Your hips are narrow and often lack significant curvature.
• Waist: You may have a less defined waistline, or your waist may gently slope out to your hips.
• Legs: You typically have slender, often shapely legs that are a major asset of this body type.
• Bust: You may have a medium to large bust line, which adds to the upper body width.

It is important to note that body shape is about silhouette, not weight or size. You can be a plus-size or petite inverted triangle; the defining factor is the ratio of shoulders to hips.

Every body shape comes with its unique set of pros and cons. Embracing your shape starts with understanding what makes it unique.

The Advantages:

• Athletic Aesthetic: This shape naturally looks strong and athletic, often requiring little effort to appear toned.
• Great Legs: Inverted triangles often have slim legs, making shorts, skirts, and skinny jeans excellent wardrobe choices.
• Statement Shoulders: Broad shoulders allow you to wear off-the-shoulder tops and boat necks beautifully, carrying off structured fabrics better than most other shapes.

The Challenges:

• Balance: The main goal is often to create the illusion of wider hips to balance the shoulder width.
• Waist Definition: Without careful styling or specific core training, the waist can sometimes appear straight rather than tapered.
• Finding the Fit: Button-down shirts and jackets can sometimes gap at the chest or feel boxy around the hips.

When it comes to fitness, the goal for many inverted triangles is to build volume in the lower body to balance the wider upper body. Since this body type often gains muscle easily in the upper body, a strategic approach to cardio and resistance training is essential.

The focus should be on lower body resistance training. You want to build muscle in the glutes, thighs, and calves to add width and curve to the lower half. Conversely, you should avoid heavy overhead lifting or high-repetition shoulder work that may add bulk to your already broad upper body.

Cardio should be utilized to manage overall body fat, but keep in mind that excessive steady-state cardio (like long-distance running) may break down muscle mass in the lower body, which is counterproductive to creating balance. Instead, opt for incline walking or the stair master to build the glutes.

To create a more hourglass appearance, prioritize exercises that target the lower body while using lighter resistance for upper body movements. Here are top recommendations:

• Squats and Lunges: These are essential for building quadriceps and glute mass. Try goblet squats or sumo squats to target the inner thighs and glutes.
• Glute Bridges and Hip Thrusts: These isolate the glutes, helping to add projection and roundness to the hips.
• Deadlifts: Excellent for targeting the hamstrings and glutes, adding curve to the silhouette from the side view.
• Lower Body Focus: Train legs 2-3 times a week with moderate to heavy weights.
• Upper Body Maintenance: Focus on high reps with low weights for the shoulders and back. Avoid heavy overhead presses which can widen the shoulder line further.

Dressing an inverted triangle body type is all about adding volume to the hips and drawing the eye downward to create the illusion of symmetry.

Bottoms: Look for pants and skirts that add bulk. Wide-leg trousers, cargo pants, and A-line skirts are your best friends. Lighter colors, patterns, and pockets on the hips will visually widen your lower body.

Tops: Avoid boat necks or puff sleeves that add horizontal width to the shoulders. Instead, opt for V-necks or scoop necks that break up the shoulder line. Dark colors on top help minimize the upper body.

Dresses: Fit-and-flare dresses are ideal as they cinch the waist and flare out at the hips. Wrap dresses are also fantastic for creating a waistline where there is less definition naturally.