Let’s face it, being a pear-shaped woman comes with both its blessings and its challenges.
You rock those luscious curves and have a glut that can make heads turn, but finding the right exercises that target the lower bodies while toning the upper bodies can often feel like an uphill battle.
No worries, though, because in this post, we are going to talk about the best exercises for pear-shaped body type and help you achieve a well-balanced physique.
So, put on your favorite workout gear, grab a water bottle, and get ready to feel the burn in all the right places – it’s time to shape and showcase those killer curves like the empowered queens you are:
Related: Exercises for apple shaped body type
Best Workouts For Pear Shaped Woman At Home
Listed below are the best exercises for a pear-shaped body:
1. Donkey Kicks
Donkey kicks target the glutes and helps shape and lift the buttocks, a crucial area for individuals with a pear-shaped body.
By isolating the glute muscles, this exercise promotes firmness and definition in the lower part of the body, contributing to a more balanced and sculpted appearance.
Step-By-Step Guide:
- Start on your hands and knees in a tabletop position.
- Keep your wrists directly under your shoulders and your knees under your hips.
- Lift one leg, keeping the knee bent at a 90-degree angle.
- Press your heel toward the ceiling, engaging your glutes.
- Lower the leg back down without touching the floor and repeat on the same side.
- Perform the desired number of reps and switch to the other leg.
2. Hip Thrusts
Hip thrusts are an excellent workout for pear-shaped people to build strength and volume in the glutes.
Strengthening the glute muscles enhances the shape of the buttocks and contributes to overall lower body stability and support, creating a more proportionate physique.
Step-By-Step Guide:
- Sit on the ground with your upper back against a sturdy bench or platform.
- Place a barbell or weight across your hips.
- Plant your feet on the floor, hip-width apart.
- Press through your heels, lifting your hips toward the ceiling.
- Squeeze your glutes at the top and hold for a moment.
- Lower your hips back down and repeat.
3. Deep Squats
Deep squats are a fundamental lower body exercise that targets the thighs, hips, and buttocks.
For those who are looking for best exercise for a pear-shaped body, squats can help add lean muscle mass to the lower body, providing a toned and shapely appearance.
Additionally, squats engage the core, contributing to overall body strength and stability.
Step-By-Step Guide:
- Stand with your feet slightly wider than shoulder-width apart.
- Lower your body by bending your knees and pushing your hips back.
- Keep your back straight and chest up.
- Go as low as your flexibility allows, ideally until your thighs are parallel to the ground.
- Push through your heels to return to the starting position.
4. Bicycle Crunches
Bicycle crunches are an effective exercise for targeting the abdominal muscles, including the obliques.
By toning the core, this exercise helps create a more defined waistline, balancing the proportions of the pear-shaped body. The twisting motion also engages the hip flexors, contributing to overall lower-body muscle engagement.
Step-By-Step Guide:
- Lie on your back with your hands behind your head.
- Lift your legs off the ground, bending them at a 90-degree angle.
- Bring your right elbow and left knee toward each other while extending the right leg.
- Switch sides, bringing the left elbow and right knee toward each other.
- Continue in a pedaling motion, engaging your core throughout.
5. Step-Ups
Step-ups primarily work the quadriceps, hamstrings, and glutes.
Incorporating step-ups into a workout routine for a pear-shaped body helps develop muscle definition in the thighs and buttocks.
This exercise also promotes cardiovascular fitness, making it a versatile choice for those aiming to improve overall lower body strength and endurance.
Step-By-Step Guide:
- Stand in front of a sturdy bench or platform.
- Step onto the bench with one foot, pressing through the heel.
- Bring the opposite foot up, fully extending your hip and knee.
- Step back down with the leading foot and then the trailing foot.
- Repeat on one leg for the desired number of reps before switching legs.
6. Romanian Deadlifts
Romanian deadlifts target the hamstrings, glutes, and lower back, making them a valuable addition to a workout routine for individuals with a pear-shaped body.
Strengthening the hamstrings and glutes contributes to a balanced lower body silhouette while also supporting improved posture and stability.
Step-By-Step Guide:
- Hold a barbell or dumbbells in front of your thighs with an overhand grip.
- Stand with your feet hip-width apart and a slight bend in your knees.
- Hinge at your hips, lowering the weights toward the ground while keeping your back straight.
- Go as low as your flexibility allows, feeling a stretch in your hamstrings.
- Engage your hamstrings and glutes to return to the starting position.
Best Exercises for Shaped Body Type
Here are a couple of workouts to get rid of a pear-shaped body type:
7. Jumping Jacks
Jumping jacks are an excellent cardiovascular exercise that can benefit individuals with a pear-shaped body by targeting both the upper and lower body.
This full-body workout helps burn calories and promotes overall fat loss, contributing to a more balanced physique.
The lateral leg movement engages the hips and thighs, helping to tone and shape the lower body while enhancing cardiovascular fitness.
Step-By-Step Guide:
- Stand with your feet together and arms at your sides.
- Jump while simultaneously spreading your legs shoulder-width apart.
- As you jump, raise your arms above your head, reaching for the sky.
- Land on the balls of your feet with your knees slightly bent.
- Your arms should be extended overhead.
- Quickly return to the starting position by jumping again and bringing your legs back together.
- Lower your arms back to your sides.
- Repeat the sequence for the desired duration or number of repetitions.
8. Mountain Climbers
Mountain climbers are particularly beneficial workouts for pear-shaped body types as they engage the core, hips, and thighs.
This dynamic exercise promotes fat burning and muscle toning, helping to reduce excess weight in the hip and thigh region.
The constant switching of legs also enhances cardiovascular endurance, contributing to a comprehensive workout that aligns with the specific needs of a pear-shaped body.
Step-By-Step Guide:
- Begin in a plank position with your hands directly under your shoulders and your body in a straight line.
- Bring your right knee towards your chest, engaging your core.
- Quickly switch and bring the right knee back to the starting position as you drive the left knee towards your chest.
- Alternate the movement, as if you are “climbing” with your knees.
- Keep your core tight and maintain a steady pace.
- Repeat the climbing motion for the desired duration or number of repetitions.
9. Glute Bridges
For individuals with a pear-shaped body, glute bridges are a targeted exercise that focuses on strengthening and shaping the glutes.
By lifting the hips towards the ceiling, this exercise helps tone and lift the buttocks, creating a more sculpted appearance in the lower body.
Additionally, glute bridges activate the core muscles, contributing to overall stability and balance, which is crucial for those with a pear-shaped body looking to achieve a well-proportioned physique.
Step-By-Step Guide:
- Lie on your back with your knees bent and feet flat on the ground.
- Place your arms at your sides with palms facing down.
- Press through your heels, engaging your glutes and core, and lift your hips towards the ceiling.
- Your body should form a straight line from your shoulders to your knees at the top.
- Squeeze your glutes at the top of the bridge to maximize the contraction.
- Lower your hips back down to the starting position in a controlled manner.
- Repeat the movement for the desired duration or number of repetitions.
Over To You
If you’re a pear-shaped body type, it’s important to remember that regular exercise should be part of your daily routine.
Aim to get 1-2 days of cardio each week. Find activities like swimming, which include both upper and lower body exercises in order to create a balanced workout routine.
Additionally, add in 2-3 days of strength training or yoga for improved muscle definition and core strength.
Spinning is also great for working major muscles while giving yourself a challenging yet fun cardio experience.
