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Most Effective Exercises For Pear Shaped Women - Revised

By: Lydia De Leon From one pear shaped woman to another, I understand the frustrations involved in acquiring a lean and toned pair of legs. There are a few exercises and ways of exercising that I know help in losing the fat in the lower region and even out our whole body.

First off, in order not to lose hope and beat ourselves up, we must accept a few things.

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. You need to know that it will take a lot of work to slim down 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 the good news!

1. Leaning out the hips, thighs and buttock areas is not impossible!

2. Getting a great pair of legs CAN be yours!

3. You can even out your upper body so that it looks proportionate to your whole body.

So how do we make our lower bodies smaller and make our upper bodies more balanced?

The first thing you must do is get rid of all the junk food and keep an eye on how much fat you eat. The best foods to eat are veggies with lots of fiber in them, tuna, tilapia, chicken, lean meats and lots of high protein like egg whites. Green veggies and lots of salads are very good to eat. The vegetables that contain lots of starches (potatoes, rice, pastas etc....) should be eaten in moderation. Take in lots of water.

If you're going to eat fruit, it's best to eat them in the am, just before you exercise. Try to eat your fruits before 2pm - 3pm. Here's a list of some of the best fruits to eat: all kinds of berries, grapefruit, apples. Some of the best veggies to eat: 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!

You should start seeing leaner results as you start eating differently. The fat will start to melt off of your overall body. You'll see it in your lower body too, relax! Your clothing will not fit as before, so be prepared to buy some new clothes!

But this is not all there is to it. You'll have to use specific exercises for your type of body in order to get those beautiful sleek legs.

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 get that harmonious and even look all over, we need to use heavy weights to make our shoulder and backs wider and get sexy arms too. We shouldn't fear lifting heavy. We can't get big. To reassure you (or maybe not!), pear shaped women resist muscle far more than other body types.

I know, I know, but we can still get that lean, defined, sexy and well proportioned body we're seeking.

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 the work out plan that I am currently using:

Lower body workout - 3 times per week.

Do a few exercises designed to build the legs such as lunges, squats, butt blaster, leg presses, leg extensions, hip exercises, leg extensions and hamstring curls.

I incorporate 4 - 5 lower body exercises into my workouts.

Ex.

Day 1: squats, lunges, leg presses, calves

I do five sets each. With moderate weights, I do 20 - 30 repetitions. With heavier weights, I do between 10 - 12 repetitions. I rest in between for 45 - 60 minutes.

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

Day 3: leg extensions, hamstring curls, butt blaster, calves Five sets each of 20 - 30 reps with moderate weight. . If I do heavier weights, then I do less reps (from 10 - 12 ). Rest 45 - 60 seconds between sets.

Day 4: Upper body - Upper Body, cardio, abs Back and Bicep. 3 - 4 exercises. 8 - 10 reps. Heavy weights.

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, cardio, abs Shoulders - 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 are very overweight, then you'll want to do more cardio like 4 -5 times per week if you're able to.

So in summary, this is what my workouts look like (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 heavy on the lower body sister to another.....