Most Effective Exercises For Pear Shaped Women - Revised | Fitness

By LydiaDeLeon
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I empathize with women who are pear shaped, because I am one myself. I know how difficult it is to get a slim and lean pair of legs. I have learned a few things about how to exercise the lower region to not only lose weight, but also to achieve proportion to our whole body.

First, we must come to terms with a few things so that we don't get down on ourselves and give up.

1. Come to terms with the fact that your lower half is heavier than your top - most of the fat is stored in our lower bodies (hips, thighs and butt).

2. Consider the fat on your lower region as fat magnets. In other words, it is very easy to attract fat to the thighs, hips and buttocks and very difficult to move (not impossible though!)

3. Accept the fact that you will have to work extra hard to lean out the lower half of your body.

If you can accept the above, then you'll be armed with a more realistic mindset when working out and trying to lose fat. You'll be able to be patient with yourself and won't give up.

Now on to the good news!

1. You can see lean results in your hips, thighs and buttock areas.

2. You CAN have a great pair of legs!

3. You can balance out your upper body so that you are well proportioned and symmetrical.

So how do we go about leaning out our lower bodies and balancing out our upper bodies?

First, you will have to eat very clean and watch your fat intake. Stick with fruits, fibrous veggies, tuna, tilapia, chicken, lean meats and egg whites (high protein) Eat more of the green types of veggies and lots of salads. Eat starchy veggies (potatoes, rice, pastas etc...) in moderation. Drink lots of water.

The best time to eat fruit is in the mornings, before you go and sweat. Try to stick to eating fruit before 2pm - 3pm. Best fruits: all kinds of berries, grapefruit, apples. Best veggies: brocolli, green beans, asparagus, green, onions, garlic, red, yellow, orange peppers, spinach, cucumbers, tomatoes, lettuce.

Rules: Never fry your food. Grill, boil, steam, bake or pan fry with Pam Spray, never in a pan of oil. If you're going to have a cheat day, make sure to do it early enough in the day so you can burn it off throughout the day. Never have a cheat meal at night. Try (if you can!) to only cheat twice a month (if you can't do this, then start off with once per week). What is a cheat day: ONE cheat meal only! Not a whole day of cheating!

Ok, so now if you eat this way, you will start noticing yourself getting leaner. You'll be shedding some fat off of your overall body. Yes, your lower body too! Your pants and skirts won't fit anymore. So you'll have to buy a new wardrobe!

But this isn't the end of it. Sexy slim legs are created with specific exercises that address your body type.

From my results, women who are shaped like pears need to workout their lower bodies using moderate to heavy weights and alternate between lots of reps and low reps. Lots of cardio in between too.

The upper half of our bodies need a different plan all together.

To look evenly balanced and proportionate, heavy weights must be used so that we broaden our shoulders and backs and also give ourselves nice looking arms. Don't be afraid of the heavy weights. We won't ever get large. If you need any comfort (maybe not!), heavier on the bottom women don't put on muscle as easily as other body types.

Yes, I know it's hard to hear, but even still, we can still get the toned, slim, harmonious and balanced body we desire so much.

So this is the plan I use and seems to be working very well. Yes, I am seeing RESULTS. It will take time, but if you are completely determined, patient and focused on your goal, you will achieve that sexy, well proportioned and symetrical body that screams out, "WOW"!

Here's my workout program:

Lower body workout - 3 times per week.

Choose from a range of exercises specifically for the legs such as lunges, squats, butt blaster, leg presses, leg extensions, hip exercises, leg extensions and hamstring curls.

I choose 4 - 5 exercises for my lower body workouts.

For example:

Day 1: squats, lunges, leg presses, calves

Five sets for each exercise of 20 - 30 reps moderate weight. If I do heavier weights, then I do less reps (from 10 - 12 ). Rest 45 - 60 seconds between sets.

Day 2: Upper body - cardio, abs Chest and Tri's. 3 - 4 exercises at 8 - 10 reps. Heavy weights.

Day 3: With moderate weights, I do five sets of 20 - 30 reps. I do leg extensions, hamstring curls, butt blaster, calves. With heavier weights, I do from 10 - 12 reps. I rest from 45 - 60 seconds in between.

Day 4: I do upper body with heavy weights. Back and Bicep, cardio, abs. I choose 3 - 4 exercises and do from 8 - 10 reps for each exercise.

Day 5: I do five sets of walking lunges, hip exercises, hack squats, calves. I do from 20 - 30 reps with moderate weight and from 10 - 12 reps with heavy weights. I rest for 45 - 60 seconds in between.

Day 6: Upper Body - Shoulders, cardio, abs. I choose from 3 - 4 exercises with heavy weights and 8 - 10 reps.

Don't worry about the sets and reps in the beginning. Do as many as you can. You don't want to hurt yourself either.

Cardio is 45 - 60 minutes. I choose from a variety of exercises such as jogging, treadmill, elliptical machine, jumping rope, swimming, cycling, aerobic classes etc...

**If you have a lot of weight to lose, then incorporate cardio at least 4 - 5 times per week if you can.

So to summarize, my workouts look like this (most of the times!)

Upper body - 3 times per week. Lower body - 3 times per week. Cardio - 3 - 4 times per week Abs and Calves - 3 times per week

I find that this intense workout PLUS eating a CLEAN diet, is very effective in leaning out the lower half of our bodies plus balancing out our upper halves.

Don't forget to get your rest too!

Just one thunder thigh sister to another.....

About the Author

Lydia De Leon is an internet marketing mom. Find out what she does to keep lean and trim at 40!

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