Let’s get down to understanding your body shape and the best workouts to do. If you are a pear shape or a “A” shape you tend to store a lot more fat around the hips, bottom and thighs, with a smaller upper body.
What I tend to hear most is that you think you look out of proportion. So in order to balance the body as a whole, we want to slim down the lower body and build tone into the upper body. What I want you to do is to grab one heavy weight dumbbell of at least 4-6 kg or more. This will be working on your upper body because there are no weights needed for the lower body.
Exercises For Pear Shape Body
Start with 5-10 minutes warm up. We will be working on strength training for the upper body alternating with cardio for the lower body.
1. One-arm shoulder press squat (upper body)
Grab your dumbbell in one hand and put the other hand behind your back. Slightly squat and bring the dumbbell to the opposite leg. Then get up and give a shoulder press. Do 10 reps, change the side and do 10 reps again.
2. Burpees (lower body)
Now we want to work on some cardio for the lower body, so we’re gonna do 15 burpees. In order to slim down your lower body you need to add dynamic moves into your workout.
3. One-arm row lunge (upper body)
Stand up straight with the dumbbell in your left hand. Get into the lunge position and lift the weight while your elbow is pointing back. Get back to the standing position and repeat these moves for 10 times. Change sides and perform 10 more reps.
4. Wide jumping jacks (lower body)
Squat wide and aim to touch your ankles with your hands. Then jump high with your hands up in the air. It’s that simple! Do 15 reps.
5. Push ups (upper body)
You already know how to perform a push up. But adding tempo to push up increases muscle mass quicker and strengthen the core. So go down really slow (in about 3-5 seconds). Perform 10 reps.
6. In and outs (lower body)
Start in the plank position and jump with your knees towards your chest without taking your hands off of your mat. Do this exercise for pear shape 15 times.
7. Tricep extensions (upper body)
Remember to keep your elbows close to your head bring the dumbbell all the way down behind your head and squeeze it up slowly. Keep your back straight all the time. Do 10 reps.
8. Kangaroo hops (lower body)
Basically stand like a kangaroo and touch the floor with your hands. Jump forward into the same position and jump back to the starting position. Perform 15 reps.
9. Crunches with leg extensions (upper body)
Lie on your back with your legs without touching the floor. Grab the dumbbell in your hands and bring it over your head. Move up your legs and bring the dumbbell towards your ankles. Get back to the starting position. Do this exercise for 15 times.
10. Plank jacks (lower body)
Start in the classic plank position and jump with your legs wide apart. Perform this exercise for pear shape 20 times.
Relax and stretch it out. So in just 10 minutes you burn about 100 calories. To make these exercises for pear shape body into a full workout, repeat it 1 or 2 more times. If you’re advanced you can go even for 4 sets. Do this as a full workout 4 times weekly and I assure you in 4-6 weeks you will see and feel the difference.
Remember: in order to slim down your lower body, you have to incorporate dynamic moves. I know it is tough but it will help you to slim down and burn fat from your lower body. And to include muscle tone into your upper body, don’t be afraid to lift weights while doing strength training.
Don’t forget to share this workout with your friends. Stay fit!