Best Workouts for Pear-Shaped Body and Weight Loss Tips

Table Of Contents

Pear-shaped women can also be referred to as spoon-shaped or A-framed. They tend to have slimmer upper bodies and larger lower bodies. They are characterized by a flat stomach, trim waist, narrow shoulders and thin arms. Their hips, buttocks, and thighs are however big.

Plank row workout
Plank row workouts could be helpful

Pear-shaped bodies store fats on the thighs and hips. Their metabolic rate is lower and losing weight for them is hard. There are however workouts available to help them lose weight. These should burn fat and calories. They should also involve toning muscles and strengthening the upper body.

According to Jessi Kneeland, a coach and personal trainer, to get the best out of your workout, “getting specific about your goals can be helpful and you can customize your plan.”

How to tell if you are pear-shaped

According to celebrity stylist, Corey Roche, if you are pear-shaped, “your hips are wider than your shoulders. They are also wider than your bust, making them the widest area of your body. In numbers, your hip measurement is more than five percent bigger than your shoulder or bust measurements. With a pear figure, one of your best assets is your slim midriff, which many women envy you for. Make sure to show off your killer waist and balance your wider lower half. These basic items should be the foundation of a great wardrobe.”

Traits include:

  1. Hips that are wider than the shoulders
  2. Round sloping shoulders
  3. Well defined waistline
  4. Full and round buttocks and thighs
  5. Weight gain occurs on the thighs

Pear-shaped celebrities include Kim Kardashian, Jennifer Lopez, Kelly Clarkson, Shakira, and Beyoncé.

How to work out if you are pear-shaped?

Workouts for pear-shaped bodies are aimed at creating a stronger and more defined upper body to balance out the shape. A good plan will combine cardio and strength exercises to help burn calories and develop lean muscles.

Each exercise should be done every three or four times a week. Do one set with little rest in between moves. The full circuit should be done for a total of 3 times while squeezing in 45 to 60 seconds of rest between rounds. This should be combined with 3 cardio sessions of 30 to 45 minutes per week.

The best cardio exercises for a pear-shaped body involve the whole body. They include swimming and cross-training. Exercises like cycling only focus on the legs and this could bulk up your legs. The right kind of cardio will give even results.

Curtsy lunge

This targets your glute Medius (butt muscle that stabilizes hips and improves posture) and your inner thigh.

Hands-on your hips, stand with your feet hip-width apart. Take one big step back using your left leg and cross it behind your right. Bend the knees and lower the hips until the right thigh is almost parallel to the floor. Keep the torso upright and hips and shoulders square return to start. Complete 10 reps and repeat, while now stepping back using your right leg. When you have fully mastered the move, add dumbbells.

Shoulder/ bicep combo

This exercise will build your muscles and dramatically improve physique. They will also make your upper body appear thicker and wider.

Your feet being shoulder-width apart, stand with a dumbbell in each hand. Extend your right weight down at your side. Extend your left arm from your shoulder and bend it at the elbow. Make sure it’s at a 90-degree angle to have your weight next to your head. Using your right hand, curl your weight up and in towards your shoulder. Simultaneously, fully extend your arm by pressing your left weight up over your head. Continue with the bicep curls on your right and overhead presses on your left. Switch sides after completing your reps on one side. Do 25 reps for each side.

Plank to Row

This exercise targets your arms, back, core and glutes.

Get into the pushup position with a dumbbell in each hand and drive your right elbow up while keeping it tight to your body. Then, lower your weight back to the ground, and repeat this on the left side. Alternate the sides as you work out and remember to keep the abs tight, neck in line with the eyes and focus on the ground. 30 reps (15 reps on each side) should do it.

Speed skaters

This exercise works on the glutes, calves, hamstrings, obliques, and quadriceps.

Start by crossing your right leg behind the left. The legs should cross at the thighs while keeping several feet distance between the feet. Bring your right arm forward and the left behind you. Laterally step or hop the right foot to your right while crossing the left leg behind the right.  Your right hand should touch your left foot while at it. Jump from this position to your right foot and switch your leg positions. Touch your right foot using your left hand. This is one rep. Do a total of 30 reps.

Tips to lose weight

  1. Do lots of physical activity including the ones listed above. You can also swim, run or dance.
  2. Eat healthy food:  Diet should not contain animal fat, instead use vegetable oil and fish. Carbohydrates like legumes and cereals are good for you.
  3. Avoid alcohol and sweets and if you must use them, consume rarely or in moderation.
  4. Avoid fried foods because they have a high concentration of calories that will stick to your legs, butt, hips, and belly.

The perfect diet for pear-shaped bodies should include 30% protein, 15% good fats and 55% carbs. Include avocadoes, nuts, extra virgin oil and flax seeds in your diet.

This workout can be done at home if you do not have a gym membership. The most important thing, however, is to love your body. It’s also fantastic to be pear-shaped. Ask the men, and they will tell you that your big bum makes you sexy. This shape is also a sign of fertility and keeps you healthy. This is because your body fat distribution keeps you at a lower risk of developing heart diseases.  Rock your pear-shaped body with pride!


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