The four existing body types include pear, straight, curvy or athletic shapes. Identifying yourself with one of these types and adopting the proper strength training program enhances your fitness levels. As a meso-pear you have a lean upper body, a fuller lower body and easily gain lower body muscle from strength training. Incorporating an appropriate strength training program with your current fitness routine assists in sculpting your lower body and enhances body symmetry. Complete two to three sets of 15 to 20 repetitions of the following exercises two to three times a week.
Step-Up Lunge
This lower body strength training exercise targets your quadriceps, glutes and hamstrings. Start by standing behind a bench or step holding one dumbbell in each hand. Placing your feet hip-width apart, contract your core and extend your chest. Step forward and place your left foot on top of the step or bench. Perform a lunge by bending your right knee toward the floor. Return to the upward phase of the lunge and step up onto the step or bench with your right foot. Step down with both feet and repeat. Do the prescribed amount of sets and repetitions before completing with your opposite side. To advance, use heavier dumbbells.
Dips
This exercise tones your triceps muscles. Begin sitting on a chair with your core contracted and your chest extended. Place your hands behind you on the chair with your fingers facing your body. Walk your feet away from the chair keeping the bottoms of your feet in contact with the ground and knees slightly bent. Inhale and slowly lower your body toward the ground keeping your back close to the chair. Exhale and return to the start position. Keep your elbows close to your body throughout this movement. To advance this exercise walk your feet further away from your body into a straight leg position with heels on the floor and toes pointed.
Plie Squat
Including this exercise strengthens your glute muscles, inner and outer thighs and your quadriceps. Hold an 8- to 10-lb. dumbbell with both of your hands at hip-height with arms extended in front of your body. Place your feet wider than hip-width apart and your toes pointed on a 45-degree angle. Contract your core, extend your chest and relax your shoulders. Lower your body toward the floor keeping your back in a neutral position. Return to the start position to complete the set. To modify, perform this exercise without using any weight.
Bicep Curls
This upper body strength exercise strengthens your biceps muscles and tones your upper arm. Position your feet hip-width apart and hold a dumbbell in each hand. Keeping your chest extended and core engaged, relax both arms at your sides with palms facing away from your body. Exhale and bend your elbows, bringing your palms toward your shoulders. Inhale and return to the start. Complete the prescribed number of sets. To advance this exercise increase the dumbbell weight or alternate curling one arm at a time.
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