Women generally fall under one of three body shape categories: ectomorph, mesomorph and endomorph. Ectomorph is a body frame that is tall and slim, mesomorph is a stockier body that is short and muscular, and endomorph is the pear-shaped body. Pear-shaped women generally have larger hips, and more weight on the bottom half of the body. Women who know which category they fall in for body shape can have better success with exercise when it is designed for their particular shape.
The endormorph, or pear-shaped body, generally is curvy and has a larger amount of weight distributed to the lower regions of the body. Women who have pear-shaped bodies tend to have problems with large hips, thighs, buttocks and abdomens. Because the weight is more significant in the lower half, it is important to find the right exercises for toning these problem areas.
In order to tone the pear-shaped body, it is important to keep the body fat percentage down. Cardio workouts are the best way to burn fat. Women with pear-shaped bodies have more body fat in the lower half of the body and need to incorporate cardio exercise into the workout to burn the excess fat. The recommendation by the American Heart Association, is that cardio exercise be done an average of 60 minutes several days per week. Additionally, women should incorporate interval training at least one time per week to boost maximum calorie burning. By following these guidelines, pear-shaped women will have better success at achieving toning goals.
Toning exercises are an obviously necessary part of toning the pear-shaped body. Concentration on the abdomen, hips, and thighs is especially necessary since these are typically the problem areas for this body type. Squats, hip extensions and crunches are all excellent toning exercises for these areas. Walking lunges are also a great way to burn calories while toning the thighs and buttocks. These exercises don’t require any special equipment and can be done virtually anywhere.
Squats are done by standing with feet shoulder length apart and pushing the buttocks out as if to sit, but standing back up before fully in the seated position. Weight should be on the heels to get the toning in the glutes and hamstrings. Lunges are done by stepping one leg forward and bending at both knees, keeping the weight on the front leg, and then getting back to a standing position. Repeat three sets of twenty lunges on each leg.
To achieve best results, women should plan on scheduling toning exercises four times per week.
Stretching is important to keep the body in optimal shape for the next workout. Tight muscles that have not been properly stretched before or after a workout can lead to injury. Begin at the top of the body and stretch the neck while taking deep breaths. Move down the length of the body, stretching each major muscle group: shoulders, triceps, biceps, chest, hamstrings and calves. Stretching will lengthen and loosen tight muscles, allowing better flexibility during all physical activities.
Success in toning the pear-shaped body is not immediate. Women must persist and stick to the exercise plan in order to see results. The best results are slow and steady, and will remain for the long term.