Certain exercises such as yoga, Pilates and some weight-training activities may allow you to tone problem areas and slightly change your body shape. It is important to note that a pear shape or apple shape tends to be a genetic predisposition. Your body may resist the change or revert back to its original shape. Those with an apple shape carry greater risk of disease, since visceral fat, the kind around the abdomen, can lead to an accelerated heart rate and insulin resistance. Those who have a pear shape and carry fat around the thighs and hips carry less risk of heart disease. Fat in the "pear zone" takes longer to come off, however.
Step 1
Determine your shape. Using a plastic tape measure, take a waist circumference measurement. If your waist measures 31.5 inches as a female, you have an apple shape and need to take steps to reduce your waist size. For males, the measurement is more than 37 inches. Pear shapes tend to easily gain excess weight on their lower bodies while often appearing disproportionately smaller on their upper bodies, so their waists will measure significantly less than their hips.
Step 2
Combine your exercise program with a weight-loss program or diet. According to Marie Savard, M.D., author of "Apples & Pears: The Body Shape Solution for Weight Loss and Wellness," exercise and diet together help apple-shaped women lose up to five times more visceral fat than exercise or diet alone.
Step 3
If you're pear shaped, you must diet longer. Those with this body type who combine a weight-loss program with exercise need to develop patience and stick to the diet longer than apple shapes. Visceral fat tends to disappear first; therefore, weight loss may occur on the waist and breasts before it occurs on the thighs and buttocks. Persistence is key.
Step 4
Incorporate more core-strengthening exercises into your fitness routine if you are an apple shape. Abdominal crunches, lower leg raises and twists target all of the core muscles and activate the abdominal muscles. This helps to burn more fat overall and may help diminish your apple shape also.
Step 5
If pear-shaped, affect a balance between upper- and lower-body exercises. Pear shapes often forgo upper-body exercises altogether and focus exclusively on lunges and squats in an effort to tone the lower body. Instead, incorporate weight-training exercises for the upper body to build the shoulders and arms and build a more proportionate shape.
Step 6
Join a Pilates or yoga class. Both Pilates and yoga involve multiple core-strengthening exercises done in a slow and controlled manner, with a focus on proper breathing and proper technique. Beginner classes can help you ease into transforming your apple shape in an enjoyable way. Yoga especially benefits pear shapes with its emphasis on lower-body exercises.
Tips and Warnings
- Certain diet tips may complement your exercise routine whether you have an apple shape or a pear shape, including adding a bit more fiber to your overall diet. Fiber makes you feel fuller for longer, adds bulk to the stool and aids in regularity.
- Bear in mind that for women with a pear shape, the figure may change to an apple after menopause. This may put you at risk for heart problems in later life. Keep an eye on abdominal fat no matter what your shape, and keep up the core-strengthening exercises.
Things You'll Need
- Plastic tape measure
- Exercise equipment
References
- St. John Providence Health System: Apple or Pear: What Is Your Shape?
- "Apples & Pears: The Body Shape Solution for Weight Loss and Wellness"; Marie Savard M.D.; 2005
- Women's Health Mag: Best Workout for a Pear Shaped Body
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