Pear shapes

Unfortunately, we cannot spot reduce fat. We can work on strengthening and, with proper nutrition, building specific muscles. To lose fat on your hips, eat in a caloric deficit, which means eating fewer calories than you burn. You can do that by eating less, moving more (all physical activity burns calories), or a combination. Keep in mind that if you are genetically programmed to have a certain body shape, you will not be able to change your overall genetics but you can optimize your shape/look/fitness level. You may consider lifting weights and, at a certain point, focus on building your back and shoulders in order to try to get a wider look up top.

Ugh I'm the same way. I'm going to have 6 pack abs before any fat comes off my butt and thighs.

Fat bottmed girl here too
Apparently we make the rocking world go round
If so someone neglected to inform me of that

coloradokat78 wrote: »

Sorry for the confusion. I realize you cannot spot reduce. I was just curious if anyone is doing or has done a program/routine that they felt really helped tone the lower body.

lift heavy.
squats.
lunges.

but until you lose the excess fat, that won't provide much in the way of visible results.

Squats and donkey kicks. I can't get rid of my disproportionately large ar se, but I'll be damned if it's saggy!

Big bums are all the rage now, so I've heard anyway.

I'm a pear. Through modest deficit and lifting heavy 3-4x week I have a more balanced shape. Because a lot of my fat was on hips and Glutes I still have some there that I'm working on. Strong Curves is a good program that has hip thrusters & glute bridges that really work those areas. I did 5x5 for a year, did Strong Curves & have incorporated some of the SC lifts into PHUL, which I'm doing now.

Heavy weight lifting. I am also 5'9" and pear shaped. After I had my 2nd kid I lost weight without much exercise and with no lifting. I ended up very lean in the upper body and still very squishy in the lower. I didn't want to lose any more weight because my rips above my breasts were literally showing. After my third kid I got into weight lifting. I've never got back down to that low weight but am much happier with my body over all. My shoulders, and arms are bigger, which I think balances out my hips. My legs are still big but no longer as squishy, I can tell there is muscle under there. Seriously, I think I look my legs look fine when sitting down in shorts, I never thought that would happen.

I'd recommend New Rules of Weight Lifting for Women to start, even if you don't do the routines, it's a good read. Then maybe Stronglifts 5x5.

Strength training that targets upper body will improve your shoulders and that will help balance your lower body a bit.

I'm a pear. I needed to lose enough overall weight for me to start losing in my hips and thighs - especially to be noticeable. I did it mostly with a calorie deficit, I don't exercise a lot.

*I should also mention that even at my higher end of my BMI (150) I was still very pear/bottom heavy. When I got to be about 130 it became noticeable.

I just skimmed the first few posts so sorry if this has been mentioned...

People are right, you can't spot reduce. However those saying to focus purely on lower body exercises are missing an opportunity! I recommend training UPPER body in order to balance out the heavy lower half and get that desirable hourglass shape.

That said I follow the lifting programme PHUL which does upper, lower and compound lifts do its pretty well rounded. I have definitely noticed as my shoulders change shape/build up whatever you want to call it that I am looking much more proportional.

Make no mistake, I'm still a pear, but I am a work in progress but the changes I see help me see where I want to go.