Do You Have Pear-Shaped Body? 8 Exercises You Can Do To Effectively Lose Weight

What's common between Rani Mukherjee, Mrunal Thakur, Parineeti Chopra, Ileana D'Cruz, Tamannaah Bhatia, and Vidya Balan? Apart from being actresses, they all have pear-shaped bodies. Such a body type is characterised by shoulders narrower than hips, a small top half/bust, a defined waist due to larger hips, full thighs, and muscular legs. Since the hip and thigh portions tend to stock up fat, losing weight becomes difficult for women with pear-shaped bodies. We spoke to experts about the right exercise that can help such ladies to drop the extra kilos and this is what they had to suggest.

Side Lunges to Sumo Squats: 8 Exercises Apt For Pear-Shaped Bodies

Usually, women with pear-shaped bodies are considered graceful and feminine even though such generalization shouldn't be encouraged. Given the body type, weight gain is usually apparent around their thighs, hips, and lower midriff.

As per Dr. Vipul Lunawat, founder and director of the Institute of Sports Sciences & Technology (ISST), Pune, women with pear-shaped bodies need to follow a specific type of workout plan for that lean, well-balanced physique. He lists the top five alongside how to do them:

1) Side Lunges 

Lateral or side lunges are the perfect exercise to target your flabby inner and outer thighs.

Start Position:

• Stand tall with your feet hip-width apart.
• Keep your chest up, shoulders relaxed, and core engaged.
• Place your hands on your hips, in front of your chest, or let them hang naturally at your sides.

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Step Out to the Side:

• Take a big step to the right, keeping your left foot planted.
• As you step out, shift your weight to your right leg.

Lower into a Lunge:

• Bend your right knee, pushing your hips back, and lowering your body as if sitting in a chair.
• Keep your left leg straight but not locked.
• Ensure your right knee stays aligned with your right foot and doesn’t extend past your toes.

Maintain Proper Posture:

• Keep your chest upright and your back flat.
• Avoid leaning too far forward or arching your lower back.
• Look straight ahead

2) Sumo Squats 

This exercise targets your inner thighs and glutes and sculpts your lower body, helping you lose fat.

Starting Position:

• Stand with your feet wider than shoulder-width apart.
• Point your toes outward at about a 30–45-degree angle.
• Keep your chest up, shoulders back, and core engaged.

Hand Placement:

• Place your hands in front of your chest in a prayer position or let them hang down in front of you.
• If using a weight (like a dumbbell or kettlebell), hold it with both hands at arm's length in front of your body.

Squat Movement:

• Push your hips back as if sitting in a chair while bending your knees.
• Keep your knees tracking over your toes (avoid letting them cave inward).
• Lower your body until your thighs are parallel to the ground or as low as your mobility allows.

Pause at the Bottom:

• Hold the squat for a moment, keeping your chest lifted and back straight.
• Ensure your weight stays in your heels, not your toes. 

3) Renegade Rows

To improve your stability, core strength, and coordination, this exercise is perfect.

Start Position:

• Grab two dumbbells (choose a weight you can handle).
• Place the dumbbells on the ground shoulder-width apart.
• Get into a high plank position with your hands gripping the dumbbells and your feet wider than shoulder-width for stability.
• Your body should form a straight line from your head to your heels. Engage your core to keep your hips from sagging.

       Row Movement:

• Shift your weight slightly to one side without letting your hips rotate.
• Pull one dumbbell toward your ribcage, keeping your elbow close to your body.
• Pause briefly at the top of the row.

      Lower the Dumbbell:

• Slowly lower the dumbbell back to the ground with control.
• Return to the plank position.

       Repeat on the Other Side:

• Shift your weight and row with the opposite arm.
• Continue alternating arms.

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4) Wide Grip Push-Ups

This pear body exercise helps you gain strength in your upper body, helping you define your muscles.

Get into Position

• Start in a plank position with your body in a straight line from head to heels.
• Place your hands wider than shoulder-width apart. The exact distance can vary based on comfort and flexibility, but aim for about 1.5 times the width of your shoulders.
• Keep your fingers pointing forward or slightly outward for stability.

        Engage Your Core

• Tighten your core muscles to prevent your hips from sagging or your back from arching.
• Keep your head aligned with your spine, looking slightly ahead rather than down.

        Lower Your Body

• Bend your elbows to lower your chest toward the ground.
• Keep your elbows at roughly 45-degree angle to your torso for maximum chest engagement. Avoid flaring them out too much.
• Lower yourself until your chest is just above the ground or until you feel a stretch in your chest muscles.

        Push Back Up

• Press through your palms to straighten your arms and return to the starting position.
• Avoid locking your elbows at the top to keep tension on the muscles.

5) 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.

Start in a Side Plank Position:

• Lie on your side, stacking your legs on top of each other. You can also stagger your feet for more stability.
• Place your elbow directly under your shoulder, forearm perpendicular to your body, and lift your hips off the ground so your body forms a straight line from head to toe.

Engage Your Core:

• Tighten your abs, glutes, and legs to maintain balance and proper form.

Lower Your Hips:

• Slowly drop your hips toward the floor, keeping control. Do not let your hips touch the ground; stop just before they reach it.

Lift Your Hips Back Up:

• Press through your forearm and side body to lift your hips back to the starting position.
• Keep your movement smooth and controlled.

Apart from the ones mentioned above, ladies with pear-shaped structures can do the following three exercises, as recommended by Abhishek Bhadauria, Head Coach at MultiFit:

6) Clamshells

These are apt for your hip and glute muscles.

How to do:

Lie on your side, bend your knees, and keep your feet together. Lift the top knee without moving your hips, creating a clamshell shape. This helps with hip stability and toning.

How many sets:

3 sets of 12-15 reps for each exercise, with a 40-90 second rest between sets, says Bhadauria.

7) Mountain Climbers

Next up is this great full-body workout. Mountain climbers boost the heart rate and engage the core, arms, and lower body.

How to do:

Start in a plank position and alternate bringing each knee toward your chest. This cardio-intensive exercise helps burn fat all over, aiding in overall toning.

How many sets:

3 sets of 12-15 reps for each exercise, with a 40-90 second rest between sets.

8) Push Press

Push press targets the shoulders and upper body, thus balancing out your pear-shaped body.

How to do:

Hold a dumbbell in each hand at shoulder height, bend your knees slightly, and then press the weights overhead as you straighten your legs. This will enhance upper body strength and create a more balanced silhouette.

How many sets:

3 sets of 12-15 reps for each exercise, with a 40-90 second rest between sets.

"Celebrate your shape, enhance your confidence, and enjoy every step of your fitness journey," wraps up Bhadauria.

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