A pear shape means that you have a small upper body and waistline and most of your weight is carried around your hips, butt and thighs. If you have a pear-shaped body, give your lower body a leaner appearance with diet and exercise. While you can't lose weight in just one area of your body, you can trim down your pear shape to be toned and healthy. Follow a focused workout program and eat a low fat diet to decrease your total body fat percentage.
Follow a diet that revolves around healthy, unprocessed, low fat foods. Consume a variety of low fat proteins such as lean cuts of steak, fish, low fat dairy, skinless chicken breasts and tuna. Choose complex carbohydrates such as fresh vegetables, fruits and whole grains. Include a small amount of healthy fat, such as natural peanut butter or olive oil. Don't consume foods high in saturated fats and refined sugars, like fast food and baked goods. Keep a diary of the amount of calories you consume to encourage weight loss. The Centers for Disease Control and Prevention recommend a slow and steady approach to weight loss, averaging about one to two pounds per week.
Perform targeted leg workouts twice a week to build muscle and give your lower body a more toned appearance. Use exercises that target each muscle group in the legs and butt. Include a combination of compound exercises that stimulate several muscles at the same time to burn more calories per movement, such as walking lunges and side squats. Incorporate isolated exercises like standing calf raises, hamstring curls and leg extensions to tone and trim your legs. Perform each exercise for four sets of 12 to 15 repetitions. Train with moderate resistance so your muscles are close to full fatigue by the last set of each exercise.
Circuit training combines strength training and cardiovascular activity to build muscle and burn fat in the same workout. Perform total body circuit training workouts twice per week to help you trim down. Perform one weighted exercise per body part, such as pushups, bicep curls, triceps dips, shoulder press, crunches and squats for one set of 15 repetitions. Include 30 to 60 seconds of cardiovascular exercise after each set, such as jumping rope, jogging in place or jumping jacks. Rotate through the exercises in the circuit for 30 minutes.
Cardiovascular exercise helps burn stored body fat to give your body a slimmer appearance. Go for a brisk walk, jog, swim or play tennis. Try cardio equipment like the stationary bike, treadmill or stair stepper if you cannot get outside. Keep your heart rate between 70 to 80 percent of your maximum heart rate. For women, calculate your target heart rate by subtracting your 88 percent of your age from 220, then multiplying that number by .70 for 70 percent of your max or .80 for 80 percent of your maximum rate.
- Weight Training Manual; National Federation of Professional Trainers
- Sports Nutrition Manual; National Federation of Professional Trainers
- Centers for Disease Control and Prevention: Healthy Weight - It's Not A Diet, It's A Lifestyle!
- The New York Times: Recalibrated Formula Eases Women’s Workouts
- Hemera Technologies/AbleStock.com/Getty Images
This article reflects the views of the writer and does not necessarily reflect the views of Jillian Michaels or JillianMichaels.com.