Have you been hitting rep after rep at the gym and still see no difference? Chances are – you’re not working out according to your body type. While there are several different body types out there, this one’s for pear shaped body!
If you have a smaller upper body and broader hip structure with thicker thighs, then you have a pear shaped body, just like me. This also means that your body has a natural tendency to store fat in your lower back, butt, and inner and outer thighs.
To see the results, you want and get that lean, well-balanced physique, you need to follow a workout plan that caters to your body. And this is exactly what you’ll learn in this guide – along with an easy-to-follow meal plan to help you achieve your fitness goals.
In Summary
Discover the best workouts for a pear-shaped body. Each exercise helps you achieve a well-balanced and toned physique to slim down your lower body and help you gain some muscle in the upper body. In this guide, you’ll learn how to shape your outer and inner thighs, get a well-rounded butt, and build a strong upper body. You’ll also explore core exercises to get a snatched waist. This guide also has a sample diet plan for pear shaped body.
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8 Lower Body Exercises for Pear Shaped Body
Sumo Squats
Targeting your inner thighs and glutes, this exercise sculpts your lower body, helping you lose fat.
Step-by-step:
- With your toes pointed outward, keep your feet wider than shoulder-width apart to take your stance.
- Hinge at your hips, ground your heels on the floor, and hold a dumbbell against your chest.
- Lower your body to the ground, bending your knees and thrusting your hips back.
- Brace your core during the motion and make sure your knees don’t cross your toes.
- Push upward with your heels to stand straight, squeezing your glutes as you rise.
Not comfortable with weights? Try resistance band squats!
Curtsy Lunges
This exercise not only tightens the flabby saddle bags or outer thighs and glutes, but also helps you build a better body coordination, perfect for pear shaped body.
Step-by-step:
- To start, stand with your feet at a hip distance from one another.
- With your working left leg, step back and behind your right leg, bending both knees.
- Place your hands on your sides or clamped together against your chest for balance.
- As you bend down, lower your body, going into a diagonal lunge.
- Then pushing back up, bring your working left leg to the starting position and repeat with your other leg.
Learn how to do a curtsy lunge in-depth!
Bulgarian Split Squats
One of the best and most challenging isolated movements, this exercise helps you grow your glutes and build strength in your lower body.
Step-by-step:
- Place your toe on a bench or chair for your non-working leg, and take 2-3 steps forward with your working leg.
- With your working leg, go down into a lunge.
- Make sure your knee doesn’t cross your toe on the working leg.
- During this motion, your non-working leg will also bend to support your working leg.
- With your heel, push back up and do 8-12 more reps, then switch.
Challenge yourself with these 7 kettlebell lunges for a leg-focused pear shaped body workout!
Hip Thrusts
If you want a ‘lifted’ butt, then hip thrusts are perfect for you. This exercise helps you get rounded glutes as it builds muscles and helps you lose fat.
Step-by-step:
- Take a seat on the floor and rest your upper back on a bench, sofa or the edge of a chair.
- Place the barbell or dumbbell on your pelvic area and bend your knees, keeping your feet 3-4 steps away from your glutes.
- Pushing your heels on the ground, thrust your hips upwards and squeeze your glutes.
- Make sure your knees form a 90° angle once you’re in the lifted position.
- Lower your glutes until they’re almost on the ground, then repeat.
Learn how to do hip thrusts properly!
Side Lunges
If you have a pear shaped body, then you struggle with flabby inner and outer thighs. Lateral or side lunges are the perfect exercise to target this area, helping you get those toned legs.
Step-by-step:
- Place your feet at a hip distance.
- With your right leg, take an outward step while bending the knee of your left leg, going into a lunge.
- Make sure your left leg’s knee doesn’t go over your toes while bracing your core.
- Push upward wit your left leg and step back to the starting position with your right leg, then repeat on the other side.
Learn how to do lateral lunges in-depth!
Kickbacks
This is the perfect exercise for pear shaped body as it helps you lift your glutes while toning your lower back.
Step-by-step:
- Lower the cable attachment and hook an ankle strap on it, wrapping it around your left ankle.
- Set the weight to what you can lift and grab onto the cable stand in front of you.
- Bend both knees, keeping your back neutral and avoiding an arch.
- Push your left leg behind, driving the force with your glutes, and squeezing your upper glutes on top.
- Lower your leg back to the starting position, then repeat with your other leg.
For a non-cable variation, try the hip extensions!
Cable Abductions
This exercise effectively tones your lower body, slimming down the heavy pear shaped lower half. It works your outer thighs and glutes, setting you on track for fat loss and muscle gain.
Step-by-step:
- Bring the cable to the lowest level and attach an ankle strap to it.
- Wrap the ankle strap attachment around your left ankle, bending both your knees slightly.
- Place your right foot in front of your left foot, then laterally lift your left ankle, getting support from the cable stand next to you.
- Lower your leg back to the starting point and get 8-12 reps out before switching to your right leg.
Build a bubble butt with these 5 glute exercises!
Seated Leg Extensions
This exercise is perfect for targeting your quads to develop well-proportioned legs, boosting your strength and endurance.
Step-by-step:
- Take a seat on the leg extension machine and slide your ankles under the padded bar to lift.
- Drive with your quads upward, extending your legs fully while squeezing your quad muscles.
- Hold at the top, then gradually lower the weight back to starting point and repeat.
8 Upper Body Exercises for Pear Shaped Body
Dumbbell Bench Press
This exercise for pear shaped body helps you gain muscle in your upper body as it works your shoulder, chest, and triceps.
Step-by-step:
- On a bench, lie down with your shoulder blades retracted and an arch in your back.
- Hold the dumbbells and press them up, extending your arms vertically above your chest.
- Bring the dumbbells back to chest level and repeat.
Learn more about dumbbell vs. bench press to know which one’s better for you!
Incline Dumbbell Flys
Since pear body is shaped to be smaller from the top, you need to incorporate this exercise into your routine to develop a balanced physique.
Step-by-step:
- Set a bench at a 45° angle to create an incline and take a seat, retracting your shoulder blades.
- Holding dumbbells in each hands, press the dumbbells above – this should be your starting point.
- With a bend in your elbows, expand your arms in a fly motion, letting your chest stretch fully.
- Bring your arms closer again, squeezing your pecs together, and repeat.
Switch to a different variation with cable crossovers!
Pull-Overs
This exercise works your back, chest and shoulders, helping you gain muscle definition in your upper body.
Step-by-step:
- On a flat bench, lie down, holding a dumbbell against your chest with both hands.
- Extend your arms, and maintaining a slight bend in your elbows, push your arms over your head.
- Let your chest stretch out fully in the movement.
- Squeezing your chest, bring the dumbbell back over your chest and repeat.
Try these 4 cable chest exercises with resistance bands!
Seated Arnold Press
For a complete pear body shape workout, you need to work not only on building strength but also improving your posture. This exercise helps you achieve that and more!
Step-by-step:
- Take a seat at the edge of a bench, holding a dumbbell in each hand at shoulder level.
- Before you start, your palms should face you.
- Then, rotate your palms outward, going into a conventional shoulder press, extending your arms up fully.
- Bringing the weight down, rotate your arms inward, and repeat.
Get sculpted with this shoulder band workout!
Renegade Rows
To improve your stability, core strength, and coordination, this exercise is perfect.
Step-by-step:
- Get into a plank position, holding onto the dumbbells to support yourself
- Brace your core and pull the weight in a rowing movement from one arm to do 8-12 reps.
- Make sure to engage your core and lats during this movement.
- Stretching your lats out, lower the dumbbell, and squeeze your upper back muscle again when pulling.
Try the gym variation with T-bar rows!
Overhead Triceps Extension
Define your arms by isolating your triceps to tighten the loose, flabby area.
Step-by-step:
Take a seat at the edge of the bench and hold a dumbbell with both hands.
Raise the dumbbell over your head, and keeping your elbows firm and steady, lower the weight.
Let your triceps stretch out, then push the weight back up, extending your arms fully.
Try this complete triceps workouts!
Wide Grip Push-Ups
This pear body exercise helps you gain strength in your upper body, helping you define your muscles.
Step-by-step:
- Get in a plank stance, placing your palms flat on the ground a bit farther than shoulder-width apart.
- Now stretching your chest, lower yourself toward the ground.
- Squeezing your pecs together, push yourself back up and repeat.
Learn how to do diamond push-ups properly!
Face Pulls
Enhance your posture while creating flexibility in your shoulder stabilizers with this exercise.
Step-by-step:
- Set the cable at the top most and attach a rope extension.
- Grab the rope from both ends, rotating your wrists outward.
- Take 4-5 steps away from the cable, and pull the rope towards your forehead, flaring out your elbows.
- As you pull the rope, make sure to fully retract and squeeze your shoulder blades together.
Try these 6 cable shoulder exercises for an upper body-focused training session!
8 Core Workouts for Pear Shaped Body
Standing Oblique Crunches
Working your side abs, this exercise is perfect for pear and apple shape body types as it gives you a snatched waist.
Step-by-step:
- With your feet shoulder-width away, stand with your back neutral and your hands behind your back.
- Lift your left knee while bending your left elbow towards it for a side crunch.
- Hold at this position and repeat on the other side.
Try these 10 oblique exercises for a killer burn!
V-Ups
This core exercise is perfect for pear body shape as it helps reduce belly fat by improving core strength and definition.
Step-by-step:
- Lie down on the ground with your back neutral.
- Fully extend your arms over your head and push your legs out as well, without bending your knees.
- Now, elevate your legs and upper core at once, and tap your toes with your arms.
- Go back to the starting position and repeat.
For an easier variation, try reverse crunches instead!
Stability Ball Rollouts
Boost your strength and core stability with this exercise.
Step-by-step:
- With a stability ball ahead, kneel on the floor, resting your elbows on the ball.
- Roll the ball forward, letting it move from your elbows to your forearms, and extend your body.
- Roll the ball back into your core, squeezing your torso as you get back to the starting point.
Try these 10 stability ball exercises for better coordination!
Side Plank with Hip Dips
To slim down a pear body, make sure you’re targeting your waistline just as much as your lower and upper body. This core exercise tones your sides, giving you a more proportionate physique.
Step-by-step:
- Begin by going into a side plank stand, keeping your elbow under your shoulder.
- Support yourself on the side of your toe to stay lifted.
- Then, lower hips to the ground, bracing your core.
- Lift back up and repeat.
Try these 4 ab exercises to get a slimmer waist!
Dead Bugs
This exercise is perfect for all body types, including pear shaped body. It boosts core stability while helping you achieve better balance.
Step-by-step:
- Lie down on the ground with your back flat and arms stretched out vertically above you.
- Extend your non-working leg out fully and tuck your working leg toward your pelvic bone until it’s at a 90° angle.
- At the same time, extend your arm over your head, then switch to the other side.
Try these 10 ab exercises to build a ripped core!
Hanging Leg Raises
This exercise boosts your grip strength, upper body strength, and overall functionality. It specifically works your lower core and improves hip flexor movement.
Step-by-step:
- Grab onto a pull-up bar with your arms fully stretched out and pull yourself up.
- Brace your core and lift your legs into your chest, while keeping them extended.
- Bring your legs down again to complete a rep.
Try this lower ab workout to build a stronger core!
Medicine Ball Slams
One of the best functional training exercises, medicine ball slams help you gain explosive power all the way from your arms and shoulders down to your legs.
Step-by-step:
- Place your feet at a shoulder-width distance, and grab onto a medicine ball above your head.
- With all your strength, slam the ball onto the floor, catching it as soon as it bounces.
For complete functional training, try these 5 Hyrox exercises!
Pilates Scissor Kicks
This exercise levels up your regular flutter kicks by deeply targeting your lower core. It also works your hip flexors, improving your overall mobility.
Step-by-step:
- Lie down with your back flat on the ground and your legs stretched out towards the roof.
- Lower one leg until it almost touches the ground while holding the other leg in the same, elevated position.
- Make sure your shoulders are elevated from the floor and your core is braced.
- Bring your working leg back up and switch to the other side.
Get ripped with this complete washboard abs routine!
5-Day Meal Plan For Pear Shaped Body
| Day | Breakfast | Lunch | Dinner | Snacks |
|---|---|---|---|---|
| Day 1 | Greek yogurt with mixed berries and flaxseed | Quinoa salad with chickpeas, cucumber, tomatoes, lemon-tahini dressing | Grilled salmon, steamed broccoli, sweet potato | Almonds and a pear |
| Day 2 | Oatmeal with banana and almond butter | Turkey and avocado wrap, whole grain tortilla, mixed greens | Stir-fried tofu, mixed vegetables, brown rice | Greek yogurt and walnuts |
| Day 3 | Spinach smoothie with protein powder, banana, almond milk | Lentil soup with a side salad | Baked chicken breast, quinoa, steamed asparagus | Carrot sticks with hummus |
| Day 4 | Scrambled eggs with spinach and mushrooms | Grilled chicken salad, mixed greens, balsamic vinaigrette | Beef stir-fry with vegetables, cauliflower rice | Apple and pistachios |
| Day 5 | Cottage cheese with pineapple and chia seeds | Baked tilapia, roasted Brussels sprouts, baked potato | Vegetable chili with kidney beans and vegetables | Mixed berries |
Conclusion
Every body type is beautiful in its own way. However, if you want a lean physique to look slimmer, then you can incorporate targeted workouts and a protein-rich diet to naturally enhance your curves and get a balanced body. This guide explores different exercises for lower body, upper body, and core that will help you achieve a slimmer physique. Remember, you can’t cheat time. And achieving your fitness goals is an investment of your time, energy, and body, all at once.
Stay consistent with your routine and celebrate every little milestone as you work your way to becoming the best version of yourself!
FAQs
To make your pear shaped body look more proportionate and balanced, you need to mix up upper body, lower body and core exercises into your routine. Since your goal is to tone your heavier lower body, you can do leg exercises 2-3 times a week.
However, it is important to target each muscle group for a balanced physique. Sculpt your legs with squats, hip thrusts, glute bridges, lunges, hamstring curls, leg extensions, etc. For upper body, add bicep curls, tricep push-downs, push-ups, chest presses and flyes, and shoulder presses. You also need to work your core with planks, Russian twists, flutter kicks, etc. to get a slimmer waistline.
Your body type is determined by your genes so you can’t really transform is completely. However, you can create a customized workout plan according to your body type to target areas with more fat in them. This will allow you to achieve a well-balanced physique. You also need to incorporate some cardio exercises such as running or walking to lose excess weight. It’s important to consume a nutrient-dense, high-protein diet to promote your muscle growth and achieve your dream physique.
Yes, a pear shaped body is a beautiful body type, just like an hourglass or an apple shaped body. If you want a lean, muscular physique, you can always train accordingly and consume a nutrient-dense diet to improve your look. However, all body types are beautiful in their own way. You should always focus on staying active and fit, no matter your body type.
If you have a pear shaped body and your goal is to lose weight and become slimmer, you need to stay in a calorie deficit. Your diet should be high in protein and other wholegrains. You also need to include veggies and fruits in your diet to stay healthy. To tone your muscles and look athletic, you need to incorporate strength training along with cardio. This combo will help you lose extra fat, get toned and look slimmer.
