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Best Ways To Exercise For Pear Shaped Women - Updated

Apr 17, 2008
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.

For starters, there are a few things we must accept so that we won't beat ourselves up with frustration.

1. Accept that you are built heavier on your lower body - our lower bodies are tend to be fatter than our upper bodies (hips, thighs and butt).

2. Your lower body tends to attract most of the fat you put on. Saying it differently, I mean that the fat on your thighs, hips and buttocks is very difficult to move, however, it can be done.

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 understand this, then your approach to slimming down and working out will be based on reality. You can then take it slowly and continue with your program until you get where you want to be.

Ok, so let's share the good stuff!

1. It IS possible to lean out the hips, thighs and buttock areas.

2. You CAN have a great pair of legs!

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

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

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.

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!

You will start to notice yourself getting smaller as a result of eating this way. The fat will start to burn off all over your body and your lower body too! You won't have anymore use for your pants and skirts so you'll end up buying a new wardrobe!

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

It is my experience that women who are heavier on their lower bodies should exercise using moderate to heavy weights and switch back and forth between very high repetitions and low repetitions. On top of that, they should do a lot of cardiovascular exercise too.

We need a totally different approach for our upper bodies.

To get that symetrical and balanced look, we need to lift heavy weights so that we are widening our shoulders and backs and creating those sexy arms. Don't fear lifting heavy. We will never get big. And if it's any comfort to you (or maybe not!), our body types are the most difficult of all body types to gain muscle.

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.

I'll share with you the workout I am using and that I am responding to very well. You will need to be patient and keep your eyes on your goal as you decide not to be swayed from your program. Soon you will have the sexy, well shaped and balanced body that everyone admires so much.

Here's the work out plan that I am currently using:

Lower body exercises - 3 times per week.

Incorporate a variety of leg exercises such as lunges, squats, butt blaster, leg presses, leg extensions, hip exercises, leg extensions and hamstring curls.

I do between 4 - 5 exercises that target my lower body.


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: 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: walking lunges, hip exercises, hack squats, calves Five sets each of 20 - 30 repetitions with moderate weight. If I do heavier weights, then I do less reps (from 10 - 12 ). Rest 45 - 60 seconds between sets.

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

Don't worry if you can't do all the sets and reps when you start. Do what you can. Don't hurt yourself.

Cardio: jogging, treadmill, elliptical machine, jumping rope, swimming, cycling, aerobic classes etc... I do cardio for 45 - 60 minutes.

**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

This concentrated exercise program AND eating in a healthy way free from foods that are damaging, effectively tones and slims the lower region of our bodies as well as bring proportion to the top region of our bodies.

Don't forget to get your rest too!

Just one pear shape 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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