Exercise for a pear shaped woman?

[Anonymous]

Hello, I'm a pear shaped woman and, on top of that, I'm out of shape. I understand I'm unattractive either way so you don't have to say it, but I would still like to try dieting and mostly exercising in order to tone up a bit. Especially my thighs and overall lower body part.

I would like to hear about people's experiences, maybe what worked best for you and any other advice.
I'm 32 yo, 5'5'' and 132 lbs. I'll post a pic below for reference...
Thank you.

https://tinypic.com/view.php?pic=2exa2kz&s=8

[BuchitaBuchys]

You don't look out of shape at all to me. I'm pear shaped too, I'd like for my body to be more balanced, but I can't seem to gain weight on my upper body.
But if you want to lose fat on your lower body, cardio. I noticed for me, it trimmed my legs. I used to run everyday. I guess it help gave them more muscle definition and tone them. You can also try squats, It will lift your butt. If you do weighted squats though, I hear that will make your butt a little bigger, so if you don't wanna gain more butt, avoid that.
If you want to trim your abdomen section, for a flatter tummy, it would have more to do with diet than exercise. Less carbs like cereal, pasta, breads, etc. Would help. If you want more toned stomach muscles and as a bonus working on your legs, lay on your back and do like "bicycle" crunches. Put your hands behind your head, and alternate in your crunches, left knee touches right elbow, right knee touches left elbow. This helps those stomach muscles and for a tighter midsection.
"Mountain" climbers, this was an exercise move they love in the military. You basically put your hands on the floor and make it look like you're trying to climb a mountain. In bootcamp, they loved to make us do it fast. It's very tiring but it works most of your body out.

I don't really workout anymore, cuz I'm really lazy. Maybe like once a month I'll do some yoga. I recently started trying bellydancing. It is fun but it leaves you so sore! Lol I recommend it. I like it because it works out the body and dancing is fun. I never knew how much they use their shoulders, my shoulder muscles were so sore. Lol

I'm actually bigger than you lol But I don't look it. I'm 4'11, and 134lbs. Wow, that's a lot right? Yes, but I don't show it. Feel free to click on my pic. Excuse the selfie, excuse the mess. That is me, I'm short and petite. I weigh a lot, I don't really exercise, but people say I look thin all the time.
You look fine and I think you don't really need exercise :)

[Asker]

Thanks for all the tips, I'll be sure to try them out!
No, I don't look fine at all... even yesterday someone called me "big" and "not so thin" which we all know for females that's pretty much the same as fat.
All your weight I suppose it's from muscles and the exercise you did in the bootcamp maybe? You look fine, girl^^

[BuchitaBuchys]

Well I find it strange how physical traits are celebrated in certain cultures, and then shamed in others. If in Latin American culture we hear things like "not so thin", that's usually a compliment. I guess because we see "thick" as ideal.
But I've always had my body like this. Even before bootcamp. But in bootcamp I had to stay a certain weight 120lbs. So I got skinny back then. I didn't make it all the way through for medical reasons. But that was a while ago.
I've always had this body type and shape. Even before bootcamp, everyone would be surprised at how much I weigh.
And I think you look nice. But if you feel the need to exercise, I hope you do it for health more than appearance. :)

[Asker]

Think I should move to somewhere in Latin America then! Lol
When you say bootcamp, is that the military?

[BuchitaBuchys]

Yes, Latinos love a thick woman lol
And yes, Marine Corps bootcamp. I didn't make it all the way through, for medical reasons. But I thoroughly enjoyed the experience. The physical challenge, the mental challenge. I like pushing myself to the absolute limits. So I enjoyed it. :)

[PeachSunset]

Omg I know i'm not going to be very helpful here but I know a little about some areas. For your breasts if you want them larger soy milk may make them bigger! And for your legs and thighs to thin them down, go on a treadmill and put the incline to 15-20. You have such a pretty body btw! Hope I helped a lithe bit. :)

[Asker]

Tbh, my breasts used to be bigger and only got in the way! Don't know about guys, but personally I'm happy with their size now. My major issue are my legs and thighs and hip width =/
Thank you, you were very helpful.

[PeachSunset]

No problem, I forgot to add your body type is actually really good! A persons body type never really changes even with exercise, some people try to change their body type by being thinner and it will never work. But you have really good genetics so you have the hourglass figure, once your as thin as you want to be, you'll attract all kinds of guys!

[Asker]

Haha, I would hug you right now if I could!! You're so nice :)

[PeachSunset]

Aw thats so sweet! Thankyou!

[PeachSunset]

You are too and good luck :))

[Tokana]

You're definitely not that bad of shape, but i can tell you're not a gym regular.

Diet - high protein (1g/bodyweight) / caloric deficit (300 below maintenance) - IIFYM so don't worry about other nutrients other than your macros (Protein/Fat/Carbs).. I would recommend 30% Protein 30%Fat and 40% Carbs

Exercise - HIIT (High Intensity Interval Training) - Think Insanity by Shaun T - very hard but very rewarding at the end

Lift Heavy Compound Movements - Squats - Deadlifts - Bench Press

Focus mostly on Squats since they work multiple muscles at the same time.
Now if you want to get rid of the pear shape (genetically determined), you may want to focus on upper body exercises and completely leave the lower body out of the equation.

Don't be so hard on yourself.

[Asker]

Thanks, you're very kind.
Actually I'm even anemic now and was told to be more careful with my nutrition so maybe I should start slow, but I will look up those exercises. Not sure I'll ever be able to get rid of the pear shape. I wish I could, haha

[J-junk]

@Tokana is among the fittest people around. And his knowledge of nutrition and fitness is vast. I follow his advice regularly. At least when I see him giving it here. Lol! Really though, making a lifelong commitment to good health practices will be a huge benefit that you will be able to enjoy your whole life.
You're young and you look very sexy indeed. It won't take much to get that traffic stopping body that we all want. Good luck, Miss Anon. :)

[Asker]

Yes, I was lucky to get tokana's advice :)
I seem to lack discipline a lot, so being able to shape up and become healthier would already be a great victory for me. I don't think I will ever stop the traffic like other girls can, but thank you!
Good luck to you too, sir.

[Tokana]

@J-junk thanks

[J-junk]

Lol! News flash Miss Anon. You are already getting second looks from guys. Both here and in your town! You are quite desireable. Feel free to pm me! Lol

[lilah821]

I would suggest squats, crunches, planking, jogging, step ups.. Etc.. I suggest getting the Nike + Running app, the Nike Training Club app, and the 7 minute workout app. They really helped. And I'm a pear shape too. I am not sure if I'm out of shape or not... What do you think?

[Asker]

Thanks! I'm not very good with step ups though, any other exercise that could replace that one?
I think you look more hour glassed than pear shaped since you've wider shoulders? And no, I don't think you're out of shape! If you're doing all of those routines, I would perhaps suggest swimming to tone up and not get too bulky.

[lilah821]

Wallsit? I think that it works for me and is not very hard. And I'm not sure if I am horglass or pear, but I really seem to be pear.

[lilah821]

And btw, you aren't too badly out of shape. I have seen pear shaped girls who are way worse.

[Asker]

Aww thank you for your kind words.

[jamaall89]

I think you look sexy, personally. I love pear shaped women.