10 Exercises For The Pear Shaped Body Type
Before starting out on an exercise program, it’s always best to first analyze your body type, your goals and then set a plan accordingly. This way, you can do the exercises that are most suited to your body type and get the maximum benefit for your time and effort.
A pear-shaped body is one which is heavier at the bottom, i.e. with wider hips and thicker thighs compared to slimmer shoulders and a narrow waist. The best way to find out if you’re pear-shaped is to measure your waist one inch above the navel and measure the hips around the widest part. The waist measurement divided by the hip measurement gives you your Waist-Hip Ratio which is 0.8 or less for pear-shaped women.
While you can do cardio to reduce overall body fat, you cannot change your basic shape. What you can do, however, is make your body more proportionate. Since the bottom half is heavier for pear shapes, your exercise plan should be two-fold – to tone and build muscle in the upper body as well as to slim and firm up the lower body. Here we have 10 exercises for a pear-shaped body that target both these requirements to give you the best workout.
Best 10 Exercises For A Pear Shaped Body
1. Step Up with Knee Lift and Bicep Curl:
- Stand with the step in front of you, feet shoulder-width apart, back straight, dumbbells in both hands.
- Step on it with your left foot.
- Put all your weight on the left foot as you engage your abs to bring up the right knee to waist level. Curl both biceps at the same time by bending elbows and bringing up the dumbbells to your chest.
- Step back down with the right foot, bringing down your arms.
- Repeat on the opposite side. Do 15 reps on each side.
2. Push Up With Leg Lift On Stability Ball:
- Lie facedown on a stability ball, hands hanging down in front.
- Walk forward with your hands, letting the ball roll down your body till your shins are resting on it.
- Ensure that your wrists are beneath your shoulders and your back and legs are straight as in a push up starting position.
- Lower yourself onto the floor, pushing your elbows out and contracting your abs till your upper arms are parallel to the floor.
- Return to the starting push up position and engage your glutes to raise your right leg above the ball.
- Lower leg onto the ball and repeat push up, this time with the left leg raise.
- Do 12 reps on each side.
3. Donkey Kick:
- Get down on all fours, wrists beneath shoulders, knees beneath hips. Keep your back straight and head and neck strain-free.
- Engaging your abs, lift and extend your left leg straight back. Then bend your left knee and lift lower leg perpendicular to the floor so that your thigh is parallel to the floor.
- Try to lift left thigh higher if you can. Hold for a few seconds and then come back to starting position.
- Repeat on another side. Do 5 reps on each side.
4. Woodchopper Squat:
- Stand with feet shoulder-width apart and back straight. Hold a dumbbell or kettlebell with both hands in front of you.
- Raise the dumbbell, extending your hands overhead slightly behind your head.
- Lower the dumbbell, bringing your arms down in one swift motion, as if chopping wood. Keep your arms straight as you squat at the same time.
- Keep the dumbbell lowered, but not touching the floor. Ensure that knees don’t go beyond your toes.
5. Lunge with Triceps Extension:
- Stand in a mild lunge position, with both legs slightly bent. Keep the front foot planted on the floor and the back foot balanced on its toes. Hold a dumbbell in both hands.
- Bring the dumbbell up, extending both hands overhead. Keep it slightly behind your head.
- Lower the dumbbell behind your head, keeping your forearms parallel to the floor, and the back of your upper arms perpendicular. At the same time, deepen the lunge, so that both knees are at 90-degree angles.
- Hold for a few seconds, pressing the weights back and then go back to starting position.
- Do 10 reps on one side and then switch to the other.
6. Reverse Table Top with Leg Lift:
- Sit on the floor with knees bent, feet flat on the floor, back straight and your palms on the floor, fingers pointing front.
- Push off from the palms and feet, raising your hips to form a reverse table top. Be sure to use your abs to keep the alignment in your spine.
- Hold for a few seconds and then lift one leg up, knee bent so that your lower leg is perpendicular to the thigh and parallel to the floor.
- Hold for a few seconds and bring down your leg. Repeat leg lift on the other side.
- Do 10 reps on either side.
7. Squat with Shoulder Pendulum:
- Stand with feet slightly wider than shoulder-width apart, toes and knees pointing front, back straight. Hold a dumbbell in each hand with arms by your side.
- Lower body into a squat, pushing your buttocks back and bending your knees no farther than your toes. At the same time, raise your arms out in front to shoulder level, palms down.
- Lower arms and go back to starting position. Do 12 reps. Make sure you are lifting your shoulders and arms and not your wrists in this pear-shaped body workout.
8. Mountain Climber:
- Get into the plank position with your body facing the floor, supported by the toes and hands, palms flat on the floor. Keep wrists straight below shoulders and a straight line from head to heels.
- Draw your right knee into your chest, using only your abs, keeping right foot off the floor. Hold for a couple of seconds and extend right foot back into plank.
- Repeat on the other side. Do 10 reps on either side.
9. Swiss Ball Chest Press:
- Sit on top of a stability ball with dumbbells in both hands. Keep your feet on the floor.
- Slowly roll your back down the ball till the middle of your upper back is flat on the ball and your knees are at a 90-degree angle.
- Engage your abs to align your spine and keep your back straight and legs stable. Raise the dumbbells up above your chest.
- Slowly lower your arms, bending your elbows so that your upper arms are almost parallel to the floor. You can feel your shoulders sink into the ball.
- Contracting your chest muscles, raise the dumbbells over the head again. Hold the position for a few seconds and then lower and repeat. Do 12 reps.
10. Jumping Jacks:
- Stand with feet hip-width apart and arms by your side.
- Jump up, extending feet to the side and arms overhead.
- Before landing, bring feet and arms to starting position.
- This is one jump. Do 2-3 sets of 10 each.
Pear-shaped women are less prone to heart disease since hip fat contains the anti-inflammatory Adiponectin that prevents arteries from swelling up and getting blocked. However, this fat is also quite stubborn, so be sure to stick to your exercise regimen and watch your entire body tone up and look great!
Do you have a pear-shaped body? What exercises do you indulge in? Do share with us in the comments section below
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