Pear figure: 6 features of the pear body type

Distinctive features of a pear-type figure:

legs are strong, slightly plump;
the shoulders are narrow in relation to the entire figure;
the hips are massive, round, prominent;
breasts are small, medium size at most, often small;
the stomach is small, almost always flat;
hands are thin, refined, “elegant”;
The waist is quite narrow.

The main problem areas for such women are the hips and buttocks. The accumulated fat is deposited in these places, and the “orange peel” appears immediately.

The main advantage of this type of figure is the presence of a large amount of the hormone estrogen, which is responsible for a woman’s femininity, attractiveness and sex life. But it is precisely this that inhibits the processes of fat breakdown, which leads to the appearance of fat deposits in the thighs and buttocks.

Features of the pear figure

With the figure in question, you don’t need to worry about your health during menopause and menopause; they pass much easier than for other women. And this happens due to the high level of estrogen. Doctors emphasize that if a woman with a pear-shaped figure approaches menopause with extra pounds, then more serious health problems may develop. You need to constantly monitor your weight to avoid unpleasant consequences.

Possible mistakes when fighting weight:

Fasting . With extreme weight loss, the upper part of the body (shoulders, chest, abdomen) loses weight first, and only then the lower part. Women are advised to simply adjust their diet towards the right foods, but sweet fruits and vegetables should not be a priority.
Workout for 30 minutes every day . Any set of exercises is designed to take 45 minutes to complete, only after which can you expect weight loss. Sports instructors recommend exercising for 60 minutes, performing each exercise at least 50 times in a row.
Classes only at home . They will not give the desired result. It is imperative to visit the gym and perform targeted exercises under the supervision of a specialist.

It is imperative to perform exercises not only to work the muscles of the lower body, but also for the upper one. The most effective exercises for losing weight on thighs and legs:

Squats with feet shoulder-width apart (maybe a little wider), deep, active, but not sharp.
Classic lunges work the hips; bending the leg from behind should stop at the moment when the thigh line of the front leg is parallel to the floor.
“Horse”: from a position on your knees and forearms, lift your legs, bent at the knee joint, upward, working the muscles of the buttocks.

Squats are repeated 30-40 times, then a 30-second break is taken , during which you can actively walk around the room. You need to do 3 such cycles in one workout. As for the other two exercises, they are repeated 20 times for each leg.

In addition to the exercises, you need cardio exercises: jumping rope, active dancing, jumping fitness (jumping on a trampoline), running. Classes must be performed at least 3 times a week, at least 1 hour each.

Nutrition for girls with a pear figure:

Before lunch, your diet should contain fats and carbohydrates. It is allowed to eat fried meat, a sandwich with cheese, and a light dessert.
After lunch, the emphasis should be on fiber and proteins. And this is meat, boiled and baked fish, non-starchy vegetables (corn, peas, beans, beans and potatoes are excluded), unsweetened fruits.
You should definitely include milk and fermented milk products in your menu, but their fat content should be low. Cottage cheese with sour cream, natural yoghurts with fresh berries, kefir with the addition of flaxseeds will be healthy and light.
It is allowed to eat brown rice, bread made from rye flour or with bran, fatty fish (mackerel, salmon), seafood, various nuts and vegetable oils.

You need to limit yourself to sweets, but if the craving for such products is too great, then you can satisfy the body’s needs with dried fruits, marshmallows, marshmallows, and marmalade. Liquids can and should be consumed in unlimited quantities: pure and mineral water, compotes and teas (including herbal), natural coffee and jelly, but all without added sugar.

Sample menu for 1 day:

morning: low-fat cottage cheese + 1 slice of bread + tea;
day: fish from the oven + vegetable broth;
evening: fresh vegetable salad + boiled or baked lean meat.

Snacks on unsweetened fruits (apples, citrus fruits, pears, plums, apricots, etc.). It is important not to eat a lot; it is better if there is no more than 300 g of food for each meal.

In beauty salons and specialized clinics you can use modern weight loss methods for women with a pear figure:

cryotherapy;
pressotherapy;
acupuncture;
ozone therapy;
myostimulation;
lymphatic drainage;
cavitation (impact on fatty deposits by ultrasonic waves);
Charcot's shower.

But you can also do it at home:

Wraps using chocolate, seaweed, cosmetic clay or folk remedies. The skin of the thighs and buttocks must first be steamed. Apply a layer of cosmetic product to a dry and heated surface, then cover everything on top with cling film tightly, but do not overtighten, cover with a blanket or towel. The duration of the procedure is 20 minutes, after which remove the film, rinse off the product and rinse the skin under a warm shower.

Clay wrap
Often red hot pepper is included in body wrap products. It should be applied in the thinnest layer, not rubbed into the skin. It is better not to use for sensitive skin.

Contrast showers can be performed daily. Helps improve skin tone and speed up metabolic processes in specifically problem areas. You should always start the procedure with cool water, then change it to warm water. Only after your body gets used to it (5 - 10 procedures) can you try a contrast shower of ice-cold and almost hot water. Contraindicated in case of unstable blood pressure, oncology, pregnancy and lactation, during menstruation.
Massage can be performed with your hands or with special devices. It is better if anti-cellulite products are used. The procedure can be combined with wraps and a contrast shower, but in the first case it will be final, in the second it will be preliminary. Do not do this if there is inflammation on the skin. It is not necessary for those women who have a history of varicose veins or thrombophlebitis.

Possible health problems: osteoporosis (increased bone fragility), varicose veins of the lower extremities, congestion in the pelvis will be periodically observed. But these disorders are completely reversible and can be easily treated. If a woman enters menopause with a normal weight and is active, then there will be no problems at all.

Read more in our article about the features of the pear shape.

Distinctive features of the type

Representatives of the fair half of humanity with a pear figure were until recently considered the standard of female beauty. Ancient doctors generally considered those with prominent buttocks and small breasts to be ideal for childbearing. Now priorities have changed and the type of figure in question has become a misunderstanding for many, a nuisance that they want to correct. But first you need to determine your pear body type. Here are its distinctive features:

legs are strong, slightly plump;
the shoulders are narrow in relation to the entire figure;
the hips are massive, round, prominent;
breasts are small, medium size at most, often small;
the stomach is small, almost always flat;
hands are thin, refined, elegant;
The waist is quite narrow.

The main problem areas for such women are the hips and buttocks: accumulated fat is deposited in these places, and the “orange peel” appears immediately.

We recommend reading about the diet based on your body type. From the article you will learn about how to determine your body type, diet and sports features for different types. And here is more information about the ideal time for training and losing weight.

Pros and cons of the pear shape

The main advantage of this type of figure is the presence of a large amount of the hormone estrogen, which is responsible for a woman’s femininity, attractiveness and sex life. Unfortunately, this positive point can suddenly turn into a negative one, because it is estrogen that inhibits the process of fat breakdown, which leads to the appearance of fat deposits in the thighs and buttocks.

It is worth noting that with the figure in question there is no need to worry about health during menopause and menopause; they pass much easier than for other women. And this happens due to the high level of estrogen. During menopause it decreases naturally, but with a pear body type it never reaches critical levels.

Yes, a woman can develop osteoporosis, cellulite, and hot flashes. All these conditions do not pose a threat to life and health, are completely controllable and even reversible.

Doctors emphasize that if a woman with a pear-shaped figure approaches menopause with extra pounds, then more serious health problems may develop. Therefore, you need to constantly monitor your weight to avoid unpleasant consequences.

Possible mistakes when fighting weight

With a pear figure, the question of how to lose weight does not arise. You just need to eat less and move more. But even these classical methods will be useless if the following mistakes are made:

Fasting . It is strictly not recommended for women with a pear-shaped figure to go on a hunger strike. The fact is that with such extreme weight loss, the upper part of the body (shoulders, chest, abdomen) first loses weight, and only then the lower part.
Workout for 30 minutes every day. Any set of exercises is designed to take 45 minutes to complete, and only after that can you expect some kind of weight loss shift. In general, sports instructors recommend exercising for 60 minutes and performing each exercise at least 50 times in a row.
Classes only at home . Since with a pear shape you need to lose weight specifically in the lower part of the body, banal exercise at home will not give the desired result. It is imperative to visit the gym and perform targeted exercises under the supervision of a specialist.

And one moment. Women with this body type should not follow strict diets. They are advised to simply adjust their diet towards the right foods, but sweet fruits and vegetables should not be a priority.

To “sort it out”, let’s summarize

For effective, safe weight loss without regaining weight, an integrated approach is required: a separate diet, massage or exercise will give either a very short-term or not very beautiful result.
You cannot turn a “pear” into another “fruit” by removing fat only from the thighs. There is no local weight loss without surgeons. It is necessary to reduce the overall percentage of body fat. This requires a calorie deficit and cardio.
Strength loads on pears should be aimed mainly at improving proportions, that is, at developing the upper body. For legs and buttocks, one good strength training session per week is enough.
Massage and other external influences are needed as a supplement when the bulk of the excess weight has already gone. Note to the owner - regular self-massage is healthier than a couple of expensive sessions with a professional.

How to properly lose weight in your thighs and legs?

It is imperative to perform exercises not only to work the muscles of the lower body, but also the upper one. After all, the task is to balance the figure, make it proportional: increase the upper muscles (pump up the arms and chest, strengthen the back), get rid of the fat below.

The most effective exercises for losing weight on thighs and legs:

squats with legs shoulder-width apart (maybe a little wider), deep, active, but not sharp;
classic lunges that work the hips; bending the leg from behind should stop at the moment when the thigh line of the front leg is parallel to the floor;
“Horse”: from a position on your knees and forearms, lift your legs, bent at the knee joint, upward, working the muscles of the buttocks.

Squats are repeated 30-40 times, then a 30-second break is taken, during which you can actively walk around the room. You need to do 3 such cycles in one workout. As for the other two exercises, they are repeated 20 times for each leg, then you need to proceed according to the scheme described above.

In addition to the exercises, you need cardio exercises: jumping rope, active dancing, jumping fitness (jumping on a trampoline), running. Classes must be performed at least 3 times a week, at least 1 hour each.

Watch this video about a set of exercises for a pear shape:

Upper body correction

To perform this group of exercises, dumbbells, barbells, discs, and expanders are used. Their goal is to raise the tone of the muscle tissue of the shoulders, chest, abs, and remove the sides.

Plank

Lean on the floor with your hands and toes, straighten your body, stand for one minute. Beginners can start with 30 seconds.

Plank

Advice. You can increase the tension if you place your hands on the floor and your feet on a raised platform.

Push ups

Habitual and often unloved push-ups have an amazing effect on the muscles of the arms, shoulder girdle, chest, and abs. If you listen to your body while doing them, you can easily feel that the load is transferred to your hips.

Press

Exercises for the abdominal muscles will help remove fat deposits from the waist, make it thinner, and give a slimmer figure:

Lie down, put your hands behind your head, pull yourself forward, sit down, stretch and touch your toes with your hands.
In the same position, but extend your arms along the body, raise your straightened legs, and lower them.
Lying on the mat, bend your legs at the knees, turn first to the right, then to the left.
Hanging on a horizontal bar or wall bars, raise your legs straight or bent at the knees. Tension extends to the waist, back, legs and buttocks.

Press on the horizontal bar

Nutrition for pear-shaped girls

The most important thing for such girls is to create the right menu, taking into account the recommendations of nutritionists:

Before lunch, your diet should contain fats and carbohydrates. That is, it is allowed to consume not only exclusively dietary products, but also fried meat, a sandwich with cheese, and even some kind of light dessert.
After lunch, the emphasis should be on fiber and proteins. And this is meat, boiled and baked fish, non-starchy vegetables (corn, peas, beans, beans and potatoes are excluded), unsweetened fruits.
You should definitely include milk and fermented milk products in your menu, but their fat content should be low. Cottage cheese with sour cream, natural yoghurts with fresh berries, kefir with the addition of flaxseeds will be healthy and not heavy.
It is allowed to eat brown rice, bread made from rye flour or with bran, fatty fish (mackerel, salmon), seafood, various nuts and vegetable oils.

Of course, you will have to limit yourself to sweets, but if the craving for such products is too great, then you can satisfy the body’s needs with dried fruits, marshmallows, marshmallows, and marmalade. Yes, these treats contain a lot of sugar, but they have no fat at all. But liquids can and should be consumed in unlimited quantities: pure and mineral water, compotes and teas (including herbal), natural coffee and jelly, but all without added sugar.

Sample menu for 1 day:

morning: low-fat cottage cheese + 1 slice of bread + tea;
day: fish from the oven + vegetable broth;
evening: fresh vegetable salad + boiled or baked lean meat.

Snacks on unsweetened fruits (apples, citrus fruits, pears, plums, apricots, etc.). It is important not to eat a lot; it is better if there is no more than 300 g of food for each meal.

Weekly diet from available products

(name of dish – yield grams/calorie content kcal)

The first day

Breakfast:

buckwheat porridge – 200/200;
soft-boiled egg – 60/70;
salad of tomatoes, cucumbers and peppers – 150/45;
herbal tea with oregano – 200/55.

Total: 370 kcal.

Lunch:

fruit and berry jelly – 150/110;
low-fat yogurt – 200/120.

Total: 220 kcal

Dinner:

mushroom soup – 250/125;
fish balls – 100/220;
tomato or bell pepper, sliced – 150/40;
dried fruit compote – 200/110.

Total: 395 kcal.

Dinner:

omelette with milk – 150/300;
sliced cucumber – 100 g/15 kcal;
herbal tea without sugar – 200/10.

Total: 320 kcal.

An hour before bed:

milk with honey – 200/200.

TOTAL: 1505 kcal.

Second day

Breakfast:

omelette with cheese or bacon – 100/350;
Rowan tea – 200/20.

Total: 370 kcal.

Lunch:

banana – 120/120;
fresh apple – 200/100.

Total: 220 kcal.

Dinner:

Ukrainian borscht – 250/200;
chicken cutlet – 100/170;
pearl barley porridge – 100/100;
sliced tomato – 100/25;
tea without sugar – 200/10.

Total: 495 kcal.

Dinner:

boiled fish – 100/200;
tomatoes, cucumbers and sweet peppers, sliced – 100/25;
tea with apples – 200/30.

Total: 255 kcal.

An hour before bed:

hard cheese – 30/120.

TOTAL: 1470 kcal.

Day three

Breakfast:

lazy cottage cheese dumplings – 150/400;
tea with chamomile or mint without sugar – 200/10.

Total: 410 kcal.

Lunch:

fresh plum or pear – 100/40;
fresh orange – 200/100.

Total: 140 kcal.

Dinner:

Lean fish soup – 250/100;
vegetable stew with chicken or rabbit – 150/350;
sliced cucumber – 100/10;
Rosehip tea – 200/40.

Total: 500 kcal.

Dinner:

boiled beef – 100/250;
buckwheat porridge – 100/100;
green tea – 200/10.

Total: 360 kcal.

An hour before bed:

kefir 1% – 200/80.

TOTAL: 1490 kcal.

Day four

Breakfast:

oatmeal with milk – 200/200.
cocoa with milk – 200/160.

Total: 360 kcal.

Lunch:

cottage cheese without sugar – 100/170;
green tea – 200/10.

Total: 180 kcal.

Dinner:

chicken soup – 250/150;
steam balls – 100/280;
sliced tomato – 100/20;
tea without sugar – 200/10.

Total: 460 kcal.

Dinner:

chicken liver in sour cream sauce – 100/120;
pearl barley porridge – 150/150;
vegetable vinaigrette without potatoes – 100/80;
tea without sugar – 200/10.

Total: 360 kcal.

An hour before bed:

ginger tea with honey and lemon – 200/90.

TOTAL: 1450 kcal.

Day five

Breakfast:

pumpkin porridge with semolina – 200/320;
green tea – 200/10.

Total: 330 kcal.

Lunch:

banana - 120/120;
fresh carrots – 200/110.

Total: 230 kcal.

Dinner:

mixed meat solyanka – 250/100;
beef goulash – 100/160;
buckwheat porridge – 150/150;
tomato with radish, sliced – 10/20;
cherry or blueberry compote – 200/90.

Total: 520 kcal.

Dinner:

boiled red fish – 150/300;
sliced cucumber – 100/10;
fruit tea – 200/5.

Total: 315 kcal.

An hour before bed:

almonds or walnuts – 30/100.

TOTAL: 1495 kcal.

Day six

Breakfast:

barley porridge – 200/180;
boiled egg 2 pcs. – 100/155;
tea with oregano or thyme – 200/10.

Total: 345 kcal.

Lunch:

mango 1 pc. – 200/120;
low-fat yogurt – 200/120.

Total: 240 kcal.

Dinner:

vegetable puree soup – 250/150;
chicken chop – 100/200;
durum wheat pasta – 100/100;
cucumber, sliced tomato – 100/15;
green tea – 200/10.

Total: 475 kcal.

Dinner:

cottage cheese casserole with raisins – 150/310;
herbal tea without sugar – 200/10.

Total: 320 kcal.

An hour before bed:

chicken broth or kefir 1% – 200/80.

TOTAL: 1460 kcal.

Day seven

Breakfast:

scrambled eggs from 3 eggs with tomatoes – 200/200;
Dutch or Russian cheese – 30/100;
green tea – 200/10.

Total: 310 kcal.

Lunch:

kiwi 2 pcs. – 120/60;
milkshake – 200/210.

Total: 270 kcal.

Dinner:

pea soup – 250/130;
beef stew with vegetables – 200/300;
sliced cucumber – 100/10;
berry juice – 200/80.

Total: 520 kcal.

Dinner:

fish baked with milk sauce – 150/260;
sweet pepper or tomato, sliced – 100/25;
green tea without sugar – 200/10.

Total: 295 kcal.

Before bedtime:

ginger tea with honey and lemon – 200/90.

TOTAL: 1485 kcal.

Salon and home methods

Some salon procedures will help you lose weight in the hips and legs with a pear-shaped figure, for example, this could be a specific anti-cellulite massage, body wraps with various cosmetics. In beauty salons and specialized clinics you can use modern weight loss methods for women with a pear figure:

cryotherapy;
pressotherapy;
acupuncture;
ozone therapy;
myostimulation;
lymphatic drainage;
cavitation (impact on fatty deposits by ultrasonic waves);
Charcot's shower.

Charcot's shower
But even at home, you can carry out active manipulations, which, together with diet and exercise, will help balance your figure and make it more harmonious. And the most accessible and effective in this case will be:

Wraps . They are carried out using chocolate, seaweed, cosmetic clay (sold in pharmacies) or folk remedies. The skin of the thighs and buttocks must first be thoroughly steamed, and therefore many experts recommend combining the wrapping procedure with a visit to the sauna or bathhouse.
On a dry and heated surface, you need to apply a layer of the selected cosmetic product, then cover everything on top with cling film (wrap it) tightly, but do not overtighten. Next, everything is covered with a blanket and towel. The duration of the procedure is 20 minutes, after which you need to remove the film, rinse off the product and rinse the skin under a warm shower.

Red hot pepper is often included in body wraps. It should be applied in the thinnest layer, not rubbed into the skin, and if the dermis is hypersensitive, the product should be changed altogether.

A contrast shower can be performed daily; it helps improve skin tone and speed up metabolic processes in specifically problem areas. You should always start the procedure with cool water, then change it to warm water. Only after your body gets used to it (5-10 procedures) can you try a contrast shower of ice-cold and almost hot water.

It is contraindicated in case of unstable blood pressure, cancer pathologies, pregnancy and lactation, and during menstruation.

Massage can be performed with your hands or with special devices. It is better if not banal oils are used, but anti-cellulite products. The procedure can be combined with wraps and a contrast shower, but in the first case it will be final, in the second it will be preliminary.

If the skin at the site of the procedure shows any symptoms of dermatological diseases, then it is contraindicated until complete recovery. Women who have a history of varicose veins or thrombophlebitis should not undergo massage.

Common Misconceptions

The first and most important thing you need to know is that you can gain weight in a specific area of the body, but you cannot lose weight. Unfair, but true. Not ready to go under the knife? You will have to be patient and common sense. And lose weight evenly and completely. Each body has “pantries” where it stores energy reserves in the form of fat for a rainy day. For the “pear” body, such a place is the hips. You will lose weight in your face, your wrists will become graceful and fragile, your arms and shoulders will become sculpted, but the “breeches” will last the longest, because there is the largest amount of fatty tissue. The main thing is not to quit classes halfway!
Fasting is not a diet. No matter how great the temptation is to quickly suffer for a couple of weeks on buckwheat and water, this approach has a lot of disadvantages. Stress and reducing calorie intake below normal causes the body to slow down metabolism, and we need the opposite effect. Weight loss in such conditions occurs due to fluid loss and muscle tissue destruction. The fluid will soon return, and the body with a minimum of muscle will become, perhaps, thinner, but flabby, cellulite, weak and shapeless.
Massages and body wraps cannot work miracles, no matter what the advertisement promises. Without proper nutrition and exercise, even the coolest massage therapist will not rid you of excess fat, which is the cause of your problems. Maximum - will give a small temporary effect. Or perhaps it will be limited to only bruises.

Possible health problems

If the weight of a woman with a pear-shaped figure is maintained within the normal range or exceeds it by no more than 10 kg, then health problems will not increase with age. It is quite possible that osteoporosis (increased fragility of bones) will develop, varicose veins of the lower extremities will begin, and congestion in the pelvis will periodically be observed.

But these disorders are completely reversible and can be easily treated. Moreover, if a woman enters menopause with a normal weight and is active, then there will be no problems at all.

The only thing you will need to worry about is cellulite, which appears on the thighs and buttocks of a pear shape with the first extra kilogram and even without it.

We recommend reading about the types of hardware massage for weight loss. From the article you will learn about the types of hardware massage, their pros and cons, and advantages over manual techniques. And here is more information about the options for hydromassage for weight loss.

Nutrition for a pear figure, physical activity should be moderate, not extreme. A woman must understand that only long-term adherence to all the recommendations of nutritionists and sports instructors will give positive results. Of course, you will need to limit yourself in some ways, but maintaining a feminine figure and health are more important.