A pear figure can be recognized by its wide hips with a narrow waist and small breasts. Even thin pears have hips and legs that seem heavy. It is the “pears” who are more susceptible to cellulite than others, and it is most difficult for them to lose weight in the hips. But the right workout for losing weight in your legs will help you get rid of extra pounds in the hips and buttocks.
We offer you a ready-made, effective 3-day program for “pears” without equipment, aimed at working on problem areas, fat burning and weight loss.
- Day 1: Intense Cardio for Leg Slimming (Monday)
- Day 2: Leg slimming workout without jumping (Wednesday)
- Day 3: Low Impact Workout for Slim Legs on the Floor (Friday)
Features of the pear figure
It is in the pear figure, like in no other type, that femininity and sexuality are hidden. The fragility of the arms, shoulders, thin waist, wide hips captivate and attract attention. A few exercises every day, self-love, and beauty, softness, charm of lines will reveal themselves.
The advantage of this type of figure is that its owner does not need to radically correct it, for example, build up muscles in the buttocks. Her image in itself is very good, if not ideal. All that is needed is some adjustment and prevention.
Fact. The problem areas of a pear-type figure are the tendency to cellulite and the formation of increased fat deposits on the hips.
In this regard, before deciding which exercises are best to do, you need to evaluate whether they will help solve the following problems:
- remove fat from the thighs, buttocks, and prevent its reappearance;
- increase the tone of the muscles of the thighs and lower legs;
- gain smoothness and elasticity.
Additional work is required on the upper body: waist, chest, shoulders, arms, back. It is important to increase the tone of the muscles in these areas and create clearer lines.
Important . If there is too much difference in the width of the shoulders and hips, more intensive work on the shoulders may be required.
Common mistakes to avoid
Cellulite and “ears” cannot be dealt with with diet alone. Only a combination of regular exercise and proper nutrition will help you lose weight. Some people manage to lose weight after fasting, but remain with loose and loose skin, problems with hair, nails, mood and memory.
Miracle shorts or miracle creams will not help you lose weight. Just remember that they don't work.
If you decide to include massage of problem areas in your body work, keep in mind that it only helps at the stage when the fat burning process has already begun. And that's why.
Weight loss occurs due to the breakdown of fats. But they are not deposited evenly throughout the body, but accumulate in certain places. For example, for girls with a pear-shaped figure, these are the hips. Now imagine that the process of losing weight is the melting of snow in the spring. Where will the snowdrifts disappear first? Of course, where the snow lies in a thin layer, for example on paths and roofs. It will stay the longest where the wipers collected it in a heap all winter, clearing the roads.
Same with body fat. It is most abundant on the hips, ears, sides, and stomach. There is very little fat on the face, chest and back. So be patient. First, your face and chest will lose weight, and only then your butt and sides.
When the excess fat is almost gone, you can again remember the wipers and use their clever tricks: break up the remaining “snowdrift” with the help of a massage. But massage without sports and proper nutrition is like trying to loosen snow when there is cold and huge snowdrifts around: it makes no sense.
Exercises for a Pear figure: body correction below the waist
Considering that the main problems with a pear-shaped figure are associated with the buttocks and legs, special attention is paid to exercises aimed at working the muscles of this part of the body. They are used to remove hips, correct the shape of the buttocks, lower legs, and get rid of cellulite.
Squats
Performed up to 100 times a day in several passes, every 3-4 hours. In one approach, sufficiently prepared ladies should have up to 25 squats, for beginners - up to 15. Heels should not leave the ground.
If you have any joint diseases, it is better to first consult a doctor about the advisability of squats and possible risks.
The task can be completed in several ways:
- Place your feet together. Keeping your back straight, lower yourself to your knees or lower and rise up. Can be combined with tilts. To increase the load, dumbbells and barbells are used.
- Place your feet shoulder-width apart, toes in different directions, squat down to your knees, pause, straighten up. Performed at a slow pace.
- Rise up on your toes and squat down. In this way, it will be possible to achieve a large load on all the muscles of the legs and at the same time learn to maintain balance.
Advice. Doing squats regularly is the answer to the question of how to lose weight in your thighs.
Lunges
Performed from a standing position, legs together, alternately taking a wide step forward and a deep squat with support on the extended leg. We return it to its place, make another lunge. In this case, you can use dumbbells and turns.
Advice. Another option is alternate lunges to the side.
A lighter load is provided by wide steps forward or to the side. Increased - if you lunge onto the floor from a bench.
Advice. The exercise can be performed with your hands and feet on the floor.
Gluteal bridge
Lie on your back, raise your torso so that only your head, shoulders, arms, and feet remain on the floor. You can enhance the effect if you leave only one foot for support, and straighten the other leg so that one line is formed with the body.
The exercise is used to tighten the buttocks, thighs, and lower legs.
Fat Burning
Many “pears” think that during training it is enough to load only the hips and buttocks, and are disappointed when this approach does not give the desired effect. But you can’t lose weight in just one area. The process of burning fat is tied to the release of special hormones and lipolytics into the blood - substances that break down fat. Blood is distributed throughout the body evenly, fat reserves melt.
Since the hips and buttocks contain the most fat, this is where it is used up last.
You must train actively, not sit still, move and expend energy. This is the only way fat reserves will be broken down.
Circuit strength training provokes muscle growth, and this requires a significant expenditure of energy. Cardio, in addition to actively burning calories and accelerating blood flow, tones the cardiovascular system.
The result depends on the initial data, but usually it takes 3 to 8 months to burn thigh fat in women with a pear shape. The main thing is to be patient and not expect instant results.
Upper body correction
To perform this group of exercises, dumbbells, barbells, discs, and expanders are used. Their goal is to raise the tone of the muscle tissue of the shoulders, chest, abs, and remove the sides.
Plank
Lean on the floor with your hands and toes, straighten your body, stand for one minute. Beginners can start with 30 seconds.
Advice. You can increase the tension if you place your hands on the floor and your feet on a raised platform.
Push ups
Habitual and often unloved push-ups have an amazing effect on the muscles of the arms, shoulder girdle, chest, and abs. If you listen to your body while doing them, you can easily feel that the load is transferred to your hips.
Press
Exercises for the abdominal muscles will help remove fat deposits from the waist, make it thinner, and give a slimmer figure:
- Lie down, put your hands behind your head, pull yourself forward, sit down, stretch and touch your toes with your hands.
- In the same position, but extend your arms along the body, raise your straightened legs, and lower them.
- Lying on the mat, bend your legs at the knees, turn first to the right, then to the left.
- Hanging on a horizontal bar or wall bars, raise your legs straight or bent at the knees. Tension extends to the waist, back, legs and buttocks.
Day 3 (low impact workout for lean legs)
Low-impact workout for the pear body type is designed to create beautiful leg contours. With its help, you can make the outlines of your hips clearer, lift your buttocks, make your legs slimmer, without weakening your quadriceps. Also, the benefit of the training is that it does not load the joints, acting exclusively on the muscles, which allows you to target problem areas in a gentle manner.
The third day included the following exercises:
- Swing your leg up and diagonally: 20 repetitions, first on one leg, then 20 repetitions on the other leg.
- Fire hydrant leg extension: 20 reps first on one leg, then 20 reps on the other leg.
- Circular rotations with the leg: 10 rotations in one direction and 10 rotations in the other direction, then the same on the other leg.
- Pulsating lateral swings: 25 pulses first on one leg, then 25 pulses on the other leg.
- Pulse Plank Swings: 10 reps first on one leg, then 10 reps on the other leg.
- Swings from a half-sitting position: 25 repetitions, first on one leg, then 25 repetitions on the other leg.
- Kicks from a half-sitting position: 15 repetitions, first on one leg, then 15 repetitions on the other leg.
- Side plank kicks on your knees: 20 reps first on one leg, then 20 reps on the other leg.
- Circular rotations from a side plank on your knees: 10 rotations in one direction and 10 rotations in the other direction, then the same on the other leg.
- Wide scissors: 15 repetitions on each single leg (30 lifts in total).
- Synchronized circular rotations with legs: 15 rotations in one direction and 15 rotations in the other direction.
- Scissors: 20 reps on each single leg (40 lifts total).
The number of repetitions is approximate, you can adapt the load to your capabilities.
Swing your leg up and diagonally
How to do it: Get on all fours and straighten your left leg. Then lift it up and lower it diagonally to the right, trying to get it behind your supporting leg. Raise your leg up again and return to the starting position.
How to make it easier: Perform diagonal swings without bringing your legs to the starting position. To do this, simply lift your leg up and move it diagonally, then lift it again and lower it along the same path.
How much to do: 20 repetitions first on one leg, then 20 repetitions on the other leg.
Fire hydrant with leg extension
How to do it: While remaining on all fours, swing your leg bent at the knee to the side. Then straighten your leg while suspended, bend it again and return back.
How to simplify: To make the leg weight loss exercise easier, perform the fire hydrant in the classic version without straightening your legs. To do this, simply swing your leg bent to the side.
How much to do: 20 repetitions first on one leg, then 20 repetitions on the other leg.
Circular rotations with the leg
How to do it: Lie on your side and lift one leg up at a 45-degree angle. Perform circular rotations with your leg with full amplitude clockwise: forward-up-back-forward again. Then rotate counterclockwise.
How to make it easier: Perform classic leg swings while lying on your side. The main thing is to maintain an angle of no more than 45 degrees so that the load on the hips is maximum. At the lowest point, do not touch the floor with your foot, as the muscles will be in constant tension.
How much to perform: 10 rotations in one direction and 10 rotations in the other direction, then the same on the other leg.
Pulsating side swings
How to do it: Without changing position, raise your leg 45 degrees and perform light pulsating movements with your leg up and down with a small amplitude. Try to keep your leg tense so as not to reduce the load.
How to make it easier: Increase the range of motion slightly if pulsing is difficult.
How much to do: 25 pulsations first on one leg, then 25 pulsations on the other leg.
Plank swings with pulsation
How to do it: Stand in a plank position with straight arms, stomach tucked, back straight, pelvis not going up. Now lift one leg and perform a 1-2-3 pulse at the top point. Tighten your glutes and core as you perform. Advanced people may not touch the floor with their foot when lowering their leg.
How to simplify: Since this exercise from the workout for the pear body type is quite complex, it can be made simpler. To do this, perform regular swings without pulsation - touching the floor with your toes at the end of the movement.
How much to do: 10 repetitions first on one leg, then 10 repetitions on the other leg.
Swings from a half-sitting position
How to do it: Sit on the floor and lean on your right forearm. Bend your left leg at the knee and vigorously lift your right leg up, performing swings with a medium amplitude. At the bottom point, do not touch the floor with your foot to keep your leg constantly tense.
How to simplify: Since it will be difficult to keep your leg constantly suspended, you can perform swings with full amplitude - touching the floor at the bottom point of the movement.
How much to do: 25 repetitions first on one leg, then 25 repetitions on the other leg.
Kicks from a half-sitting position
How to do it: Without changing position, bend your right leg at the knee, and then straighten it forward and to the side without returning to the starting position. The leg should be constantly suspended so that the load on the hips is maximum.
How to simplify: Straighten your leg only to the side or only forward if the full version of the exercise seems difficult to perform.
How much to do: 15 repetitions first on one leg, then 15 repetitions on the other leg.
Kick kick from a side plank on your knees
How to do it: Get into a side plank position using your left arm, then lower your left knee to the floor. Bend your right leg at the knee so that in the initial position it lies on top of your left. Now lift your right leg and straighten it as if you are trying to hit a wall, and then return back.
How to make it easier: To perform the exercise from the workout for slimming your thighs in a lighter version, simply lift your leg bent at the knee and straighten it, holding it on weight, for a given number of repetitions.
How much to do: 20 repetitions first on one leg, then 20 repetitions on the other leg.
Circular rotations from a side plank on your knees
How to do it: Stay in the side plank, only now straighten your leg and perform circular rotations with a small amplitude. Remember to repeat clockwise and counterclockwise.
How to simplify: If it is difficult to perform rotations, then do classic swings. To do this, simply rhythmically lift your leg up at an acute angle.
How much to perform: 10 rotations in one direction and 10 rotations in the other direction, then the same on the other leg.
Wide scissors
How to do it: Lie on your back and lift your legs straight up. Now spread them as far apart as possible, and then bring them back, performing classic scissors with each leg in turn.
How to simplify: Reduce the amplitude of the fly, which will help reduce the load and make the exercise easier. You can place your hands under your buttocks, this will make it more convenient to hold the position.
How much to do: 15 repetitions on each leg (30 flyes in total).
Synchronized leg circles
How to do it: Without changing position, extend your legs up and perform circular rotations with each leg towards each other. First, move your legs towards the body, and then spread them and bring them together again at the end point of the movement.
How to simplify: If you can’t do the exercise from the training for “pears”, then try to make it easier, for example, do circular rotations in turn - first with one leg and then with the other.
How much to perform: 15 rotations in one direction and 15 rotations in the other direction.
Scissors
How to do it: Staying on your back, lift your legs straight up. Now do classic scissors, alternately crossing your legs with a small amplitude. When performing the exercise, you should not rush, so as not to reduce the load on the working muscles.
How to simplify: If scissoring is difficult to do, you can slightly bend your knees, this will relieve tension from the muscles.
How much to do: 20 repetitions on each leg (40 flyes in total).
Experienced practitioners can repeat the exercises in 2 circles.
How to do timed workouts:
- For the first and second days (entry level). Exercise scheme: 30 seconds of work, 30 seconds of rest. You can repeat the exercises in 2-3 circles. Ready timer 30 seconds work / 30 seconds rest.
- For the first and second days (advanced level). Exercise scheme: 30 seconds of work, 15 seconds of rest or 40 seconds of work, 20 seconds of rest. You can repeat the exercises in 2-3 circles. Ready timer 30 sec / 15 sec and ready timer 40 sec / 20 sec.
- For the third day. Exercise scheme: 45 seconds of work, 15 seconds of rest or 40 seconds of work, 20 seconds of rest. Ready timer 45 sec / 15 sec and Ready timer 40 sec / 20 sec.
To train using a timer, you can download the Tabata Timer mobile application, which allows you to set timers for training yourself. See also our selection of mobile phone apps with timers for training. In addition, the links above offer videos with ready-made timers that are convenient to practice with.
With dumbbells
This type of sports equipment is indispensable for the muscles of the arms, shoulders and chest:
- Stand with your feet shoulder-width apart, take dumbbells in each hand, and bend over. The back is straight. Raise your right and left arms to the sides and lower them. Avoid “falling” your hands down. All movements must be controlled.
- Lie on a bench holding dumbbells in your hands. Spread them apart and lift them up.
- Bend alternately your right or left arm with a dumbbell.
- In the same position. One hand behind your head with a dumbbell. Raise it, straighten it, lower it, repeat the same with the other.
Results
- Without proper nutrition, training will not help. Fasting doesn't work either.
- Local weight loss is a myth. Fat from problem areas below the waist will be the last to disappear.
- Just burning fat is not enough. A beautiful figure means developed muscles.
- To change your body type to an hourglass figure, you need to work on your proportions: develop your shoulder girdle, pectoral muscles and back muscles.
- Self-massage is useful to combat cellulite. But without training and proper nutrition, it will not solve the problem.
- Missing one part - nutrition, strength training, cardio, massage or patience - will significantly reduce the overall effect. For everything to work, you need to bring together five elements.
How to lose weight correctly for pears
Basic principles of losing weight:
- We create a calorie deficit and develop new eating habits. You need to eat in such a way that your body needs to spend the excess fat in your body. Expend more calories per day than you get from food, but not so much that you experience extreme hunger. It’s convenient to use special applications for your phone – there are a lot of them now. You need to eat varied and tasty. The task is to develop a new healthy diet for yourself, where the usual cakes, Coca-Cola and fried potatoes will be replaced by healthy desserts, drinks and side dishes - this is the approach that will allow you not to gain weight again, but to easily keep it within normal limits and not suffer from cellulite and swelling.
- Burn fat. And here it is impossible to come up with something more effective than physical activity. Cardio exercises such as running, swimming, cycling, dancing, or any other exercise that gets your breathing and heart rate up should be done for at least 40 minutes at a good pace 2-3 times a week.
- We grow muscles. Cardio combined with proper nutrition will make you lose weight, but a dried pear will not look attractive. Beautiful sexy curves and appetizing shapes are created either by shapewear or developed muscles. If you are not going to go to the beach or to the bedroom in push-up tights, focus on strength training 3 days a week.
Common Misconceptions
- The first and most important thing you need to know is that you can gain weight in a specific area of the body, but you cannot lose weight. Unfair, but true. Not ready to go under the knife? You will have to be patient and common sense. And lose weight evenly and completely. Each body has “pantries” where it stores energy reserves in the form of fat for a rainy day. For the “pear” body, such a place is the hips. You will lose weight in your face, your wrists will become graceful and fragile, your arms and shoulders will become sculpted, but the “breeches” will last the longest, because there is the largest amount of fatty tissue. The main thing is not to quit classes halfway!
- Fasting is not a diet. No matter how great the temptation is to quickly suffer for a couple of weeks on buckwheat and water, this approach has a lot of disadvantages. Stress and reducing calorie intake below normal causes the body to slow down metabolism, and we need the opposite effect. Weight loss in such conditions occurs due to fluid loss and muscle tissue destruction. The fluid will soon return, and the body with a minimum of muscle will become, perhaps, thinner, but flabby, cellulite, weak and shapeless.
- Massages and body wraps cannot work miracles, no matter what the advertisement promises. Without proper nutrition and exercise, even the coolest massage therapist will not rid you of excess fat, which is the cause of your problems. Maximum - will give a small temporary effect. Or perhaps it will be limited to only bruises.
Exercises for people with an inverted triangle body type (“T-shaped” figure)
This body type usually has broad shoulders, narrow hips, and large breasts. Against the background of such proportions, the buttocks look too small. To correct this deficiency, it is recommended to practice strength training exercises for the lower body. It is useful to perform squats and lunges both with your own weight and with weights. You can also use the leg press in the simulator, leg flexion and extension.
Exercises with various types of planks to strengthen the core muscles should be considered as a possible addition to basic training.
Photo source: Internet
