If you’re a pear shaped woman, you carry most of your fat in your hips and thighs which is great news if you’re trying to tone up your abs! Pear shaped women do have an advantage over apple shaped women (women who carry more weight in their mid section) when it comes to keeping their waistline trim. Pear shaped women also have a lower risk of developing certain diseases related to abdominal fat.
Regardless of whether or not you’re pear or apple shaped, to give your abs definition it’s important to decrease your belly fat as much as possible. This can be done by adjusting both your diet and exercise programs. Below are some tips to help you achieve that 6-pack you’ve always dreamed of!
1. Eat a Healthy Diet
Eating a healthy, well balanced diet is one of the most important things you can do to help decrease abdominal fat. Eat a high fiber diet including 5 servings of fruits and vegetables daily, whole grains, legumes, nuts and seeds. Decrease your fat intake to 30 percent (or less) of your total calories. Choose fats that are unsaturated such as avocados, nuts, olive oil, and canola oil. Include lean meats such as grilled chicken and fish.
2. Include Cardiovascular Exercise
Cardiovascular exercise (such as walking, jogging, biking, and swimming) is the fastest way to burn extra body fat including abdominal fat. Try to include cardiovascular exercise in your workouts a few times a week for a duration of 30-60 minutes at a time. Cardiovascular exercise also helps to keep your heart healthy!
3. Tone Your Abs
To have toned looking abs you’ll need to include some resistance exercises that work your abdominal muscles. Try to do your ab exercises for 10-20 minutes, most days of the week. Include upper abdominal workouts such as abdominal crunches, and lower ab workouts such as lying leg raises and pelvic lifts (all performed lying on your back). Also include oblique workouts including dumbbell side bends and a side bridge (turn sideways lying on the floor and raise up your body with one bent arm, keeping your body straight). Also include core workouts such as ball crunches (crunches using a large medicine ball) and a bridge (lie on your stomach and raise your body using bent arms, keeping your abs flexed and your body straight).
4. Tone Other Muscle Groups
Toning other muscle groups in addition to your abdominal muscles has been shown to decrease overall body fat including abdominal fat. Include resistance training using dumbbells, two or more days a week. Examples include bicep curls, triceps extensions, dead lifts, squats, lunges, calf raises, chest press, and shoulder press. Toning your entire body helps to burn fat during and after your workout.
Being a pear shaped woman doesn’t mean your body has to look like a pear. With the right diet and exercise regimen you can have the toned tummy and defined body you’ve dreamed of!