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I'm Pear Shaped & Can't Lose Lower Body Weight

by
author image Lynne Sheldon
Lynne Sheldon has over 12 years of dance experience, both in studios and performance groups. She is an avid runner and has studied several types of yoga. Sheldon now works as a freelance writer, editor and book reviewer. She holds a Bachelor of Arts in English and art history from Boston University and recently completed her Master of Fine Arts in writing from Pacific University.
I'm Pear Shaped & Can't Lose Lower Body Weight
A woman is strength training her lower body. Photo Credit Antonio_Diaz/iStock/Getty Images

Pear-shaped women tend to accumulate their excess body fat around their hips and thighs, and unfortunately, this can be the most stubborn type of weight to lose. However, by performing exercises that burn fat and calories, as well as tone your muscles, you can lose weight. Furthermore, doing workouts to strengthen your upper body can help you achieve a more balanced-looking physique. Talk to your doctor before beginning a new exercise regimen.

Definition

Pear-shaped women, also known as A-framed or spoon-shaped, tend to have larger lower bodies and slimmer upper bodies. You may have a trim waist and flat stomach, as well as narrow shoulders and thin arms. But your bigger buttocks, hip and thigh region can cause you grief, especially since pear-shaped women tend to lose weight from their upper bodies and even their faces before their legs. Hip and thigh weight is more difficult to remove, but if you stick to your exercise plan, it will begin to come off.

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Cardio Exercise

Cardiovascular exercise is essential for all body types since it burns fat from all over and promotes weight-loss. You can choose from activities that focus primarily on your lower body, such as walking, riding a bike and using an elliptical machine. You might also try an activity that will work your whole body, like swimming or rowing. Whatever you choose, you need to work out at a moderate to vigorous intensity for about 45 minutes at least three times a week in order to see results. Once you can comfortably do this, you should increase the length and intensity of your workouts to keep burning fat.

Strengthening Exercises

Even though your goal is to make your legs slimmer, you still need to perform strengthening exercises for your lower body. These will help tone your muscles and increase your metabolism, since your body burns more calories the more lean muscle tissue it has. You can do exercises like squats, lunges, leg curls, dead lifts and leg extensions to tone and slim your whole lower region, and perform three to four sets of 10 to 15 repetitions for each exercise. Do strength-training leg workouts one day a week on the days that you do not do cardio.

Balance Upper Body

Though your lower body is your primary focus, exercising your upper body can help you look more in proportion, which may change the way you view your physique. You should use medium weights to work your shoulders, arms, chest and back, which will increase both muscle mass and definition. Do exercises like chest presses, shoulder presses, lateral raises, pull-downs, dumbbell curls and triceps extensions one day per week. You can also perform crunches and ab curls to enhance your trim waistline.

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GOAL
  • Gain 2 pounds per week
  • Gain 1.5 pounds per week
  • Gain 1 pound per week
  • Gain 0.5 pound per week
  • Maintain my current weight
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  • Lose 2 pounds per week
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References

Demand Media