I empathize with women who are pear shaped, because I am one myself. I know how difficult it is to get a slim and lean pair of legs. I have learned a few things about how to exercise the lower region to not only lose weight, but also to achieve proportion to our whole body.
First, we must come to terms with a few things so that we don’t get down on ourselves and give up.
1. Accept that you are built heavier on your lower body – our lower bodies are tend to be fatter than our upper bodies (hips, thighs and butt).
2. Look at your lower body as a place where fat accumulates. Example, fat is easily accumulated on the thighs, hips and buttocks and it is very hard to get rid of (but it can be done!)
3. You need to know that it will take a lot of work to slim down the lower half of your body.
If you can understand this, then your approach to slimming down and working out will be based on reality. You can then take it slowly and continue with your program until you get where you want to be.
Ok, so let’s share the good stuff!
1. Leaning out the hips, thighs and buttock areas is not impossible!
2. Getting a great pair of legs CAN be yours!
3. You can balance out your upper body so that you are well proportioned and symmetrical.
So how do we go about leaning out our lower bodies and balancing out our upper bodies?
First, you will have to eat very clean and watch your fat intake. Stick with fruits, fibrous veggies, tuna, tilapia, chicken, lean meats and egg whites (high protein) Eat more of the green types of veggies and lots of salads. Eat starchy veggies (potatoes, rice, pastas etc…) in moderation. Drink lots of water.
When eating fruits, try to eat them in the morning, before your workouts. Try not to eat fruits after 2pm – 3pm. Best fruits: all kinds of berries, grapefruit, apples. Best veggies: brocolli, green beans, asparagus, green, onions, garlic, red, yellow, orange peppers, spinach, cucumbers, tomatoes, lettuce.
Here are the rules: No fried foods. Grill, boil, steam, bake or pan fry with Pam Spray only. Cheat days should be done in the mornings so you can burn the calories during the day. No cheating at night. Limit cheating to twice per month only – if not, then try once a week to start. Definition of a cheat day – eating any ONE thing you want, not cheating the whole day.
Ok, so now if you eat this way, you will start noticing yourself getting leaner. You’ll be shedding some fat off of your overall body. Yes, your lower body too! Your pants and skirts won’t fit anymore. So you’ll have to buy a new wardrobe!
But this is not all there is to it. You’ll have to use specific exercises for your type of body in order to get those beautiful sleek legs.
From my experience, pear shaped women need to focus on moderate to heavy weights alternating between very high volume reps and low reps in the lower half of their bodies, incorporating lots of cardio workouts in between.
Our upper bodies need to be exercised completely different.
To get that symetrical and balanced look, we need to lift heavy weights so that we are widening our shoulders and backs and creating those sexy arms. Don’t fear lifting heavy. We will never get big. And if it’s any comfort to you (or maybe not!), our body types are the most difficult of all body types to gain muscle.
I know, I know, but we can still get that lean, defined, sexy and well proportioned body we’re seeking.
So this is the plan I use and seems to be working very well. Yes, I am seeing RESULTS. It will take time, but if you are completely determined, patient and focused on your goal, you will achieve that sexy, well proportioned and symetrical body that screams out, “WOW”!
So here is the exercise program I am using these days:
Lower body workout – 3 times per week.
Incorporate a variety of leg exercises such as lunges, squats, butt blaster, leg presses, leg extensions, hip exercises, leg extensions and hamstring curls.
I incorporate 4 – 5 lower body exercises into my workouts.
Day 1: squats, lunges, leg presses, calves
I do five sets each. With moderate weights, I do 20 – 30 repetitions. With heavier weights, I do between 10 – 12 repetitions. I rest in between for 45 – 60 minutes.
Day 2: Upper Body, cardio, abs Chest and Tri’s. I choose from 3 – 4 exercises, go with heavier weights and do about 8 – 10 reps.
Day 3: leg extensions, hamstring curls, butt blaster, calves Five sets each of 20 – 30 reps with moderate weight. . If I do heavier weights, then I do less reps (from 10 – 12 ). Rest 45 – 60 seconds between sets.
Day 4: Upper Body, cardio, abs Back and Bi’s 3 – 4 exercises with heavy weights and 8 – 10 reps.
Day 5: walking lunges, hip exercises, hack squats, calves Five sets each of 20 – 30 repetitions with moderate weight. If I do heavier weights, then I do less reps (from 10 – 12 ). Rest 45 – 60 seconds between sets.
Day 6: Upper Body – Shoulders, cardio, abs. I choose from 3 – 4 exercises with heavy weights and 8 – 10 reps.
If you can’t do all the exercises at first, don’t worry. Do whatever you can, you don’t want to hurt yourself.
Cardio: 45 – 60 minutes – jogging, treadmill, elliptical machine, jumping rope, swimming, cycling, aerobic classes etc…
**If you are very heavy, you may want to incorporate cardio 4 – 5 times per week if you can.
So to summarize, my workouts look like this (most of the times!)
Upper body – 3 times per week. Lower body – 3 times per week. Cardio – 3 – 4 times per week Abs and Calves – 3 times per week
This concentrated exercise program AND eating in a healthy way free from foods that are damaging, effectively tones and slims the lower region of our bodies as well as bring proportion to the top region of our bodies.
Be sure to get alot of relaxation too!
Just one heavy on the lower body sister to another…..