Women’s Pear Shaped Body – Workout & Diet

A pear shaped body is smaller on top in comparison to the whole body. People with pear shaped body find it difficult to tone their arms and muscles. They have more weight packed on to their lower body portion.

If you have a pear shaped body, then you must not get obsessed with lowering the weight of your lower body only. It is good to have toned hips and thighs but it is also important to have a well balanced body that has equally distributed weight. Therefore, you should work on the upper areas of the body as well. Those who have pear shape body will have a better body shape if they balance their body shape by adding more muscle to their upper body area, especially shoulders. That said, the women should also reduce the extra fat that is deposited on their butt, thighs and hips.

Workouts for Pear Shaped Body

Cardio Exercises

Cardio exercises are a must for women, who want to tone their pear shaped bodies. 60 minutes of cardio exercises must be done several days a week for beneficial results. More calories can be burned by incorporating interval training at least once a week to the exercise program.

Muscle tissues burn more number of calories than fat. For reducing weight, you should focus on whole body workouts. You should do weight training exercises or cardio bursts 2 to 3 times a day. Use heavier hand weights.

Before starting the cardio spurts and whole body weight training exercises, warm yourself for 3 to 5 minutes. You can do 12 reps of each exercise. The whole body cardio sculpting workouts are excellent fat burners.

You should increase the number of calories you burn during the day by making your cardio routine more intense. You can go to your gym, do the elliptical or go for a run. If you are unable to go to the gym, you can do “on the go cardio workouts”.

Toning Workouts

Toning workout and exercises help to tone the muscles of hip, thighs, abdomen, and butt areas. Crunches, hip extensions and squats are the most efficient exercises to work on these areas. When it comes to tone the muscles of butts and thighs, walking lunges are also helpful.

Squat

Stand straight with your feet shoulder length apart. Now push your butt backwards (towards the behind wall) as if you are going to sit in air. Do not go into a fully seated position and stand back before it comes. See to it that your weight goes to your heels. This exercise will tone your hamstrings and glutes.

Lunges

You can do a lunge by stepping forward any one of your leg or by bending both of your knees. Keep your body weight on the forwarded leg for a while and then push back to come to the initial standing position.

At a time you can do 3 sets of 20 lunges each.

Workout Especially for Sbdomen

Ball Crunches, lying leg raises and pelvic lifts are some of the exercises that are done for abdomens. You can also perform oblique workouts like side-bridge and dumbbell side bends. You must do the exercises for 10 to 20 minutes for 5 days in a week.

Stretching

Stretching gives your body its desired shape, de-stresses the muscles and loosens the tight muscles. After stretching, the muscles are back to their original relaxed shape for the next workout. You must stretch each muscle group of your body including hamstrings, calves, chest, biceps, neck shoulders, etc.

Diet Plan for Pear Shaped Body

You should consume less amounts of fat and should eat more complex carbohydrates to improve your pear body shape. Beans, lentils, whole grain cereals, fish/ chicken, fruits and vegetables are good for burning excess fat. They also provide adequate protein. The body burns more calories in storing proteins. Thus, this diet will help you get rid of excess belly fat.

Meal plan

Those with pear body shape must eat 1500 calories a day. Choose your food items wisely so that you get 750 calories from carbohydrates, 375 from protein food and 375 from fat food.

An ideal diet plan for pear shaped body is like –

Breakfast – 1 banana, ½ cup of orange juice with 1 packet of instant oatmeal

Snack – 1 mozzarella cheese stick and 6 wheat crackers

Lunch – 5 carrots, 10 celery sticks, 5 baby carrots and a non-veg sandwich of whole wheat bread, lettuce, cheese, tomato, and roasted meat

Snack – Apple and light yogurt

Dinner – 1 wheat roll, 1 cup of mixed green salad, 1 cup of steamed beans with 4 ounces of chicken breast (boneless, grilled and skinless) topped with salsa.

Dessert – 1 cup chocolate pudding cup (sugar free).

Results will take time. You will have to do these exercises regularly for some months to witness the changes. The results will arrive sooner if you follow a strict diet plan and sincerely do your exercises.