Pear-shaped women have a tendency to gain weight first in their buttocks and thighs. Some of your sought-after curves may start to sag as you age. However, with the proper nutrition and exercise plan, you can tone and tighten your butt and thighs within a few weeks.
Step 1
Do a light warm-up before performing exercises to gradually bring your heart rate up.
Step 2
Perform squats to tone and tighten your quadriceps, glutes and hamstrings. Stand with your feet about shoulders-width apart and bend through your knees until your hip joint comes down to about the same height as your knees. Push back up through your heels to a standing position and repeat about 12 to 15 repetitions.
Step 3
Perform lunges by standing with your right foot a few feet forward and bending both knees to 90-degree angles. Push back up to standing and repeat the motion 12 to 15 times before switching feet positions. To increase the intensity, hold dumbbells.
Step 4
Hold a yoga bridge by lying on your back. Bend your knees and set your feet flat on the floor, heels close to your torso. Next, push your hips up toward the ceiling. Hold this position for 30 seconds to one minute, then release and slowly roll your spine down to the floor.
Tips and Warnings
- Consult your doctor before beginning any exercise plan, especially if you have ongoing medical conditions or have a family history of medical problems. Find your ideal calorie intake range from an online calorie counter, published by an established health agency, that takes into account your age, weight, height and gender. If you are trying to lose weight, subtract 300 to 500 calories from the calorie counter number and make this number your daily calorie goal. Aim for at least 30 to 45 minutes of cardio exercise a day, five days a week.
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