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8 Best Exercises for Pear Shape Body

8 Best Exercises for Pear Shape Body
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At times we spent hours working in the gym or for our fitness, but it is important to understand whether the workout is benefitting widely our body type or not. No doubt every workout brings a change in our body but understanding that certain exercises instructed by On The Go Fitness Pro can sculpt our body in a much better way is a wise thing. There are various exercises that can be best suitable according to your body type.

There are different categories and shapes of our body, like an hourglass, square shape, apple, and pear shape body. One such body type that we would be talking about is Pear shaped body. The pear-shaped body type is heavy on the hips, and thigh area. Therefore, practicing exercises that can help to tone the lower body should be considered for this body type. In this article, we will list down some of the exercises best suitable for Pear shaped body. So keep reading to find out more!

What is a Pear-Shaped Body?

The shape of body is in a pear shape. A pear-shaped body has slimmer shoulders, is heavier at the thighs and hips, and has a narrow waistline. One of the ways to determine if you have a pear-shaped body or not is to measure your hips around the roundest part of your lower body and measure your waistline an inch above your navel.

Women who have a pear-shaped body, are usually to be more conscious about their hips, legs, and thighs. Therefore a proper workout regime can help them to add lean muscle mass wherever required and also help you to get rid of the excess fats and calories to get you back in shape.

Best Exercises For A Pear Shaped Body

1. Biceps Curls

Biceps Curls
  • To have toned arms this biceps curl is a great upper body exercise.
  • Start by standing with your feet hip distance apart and take a dumbbell in each hand. If you do not have dumbbells and are new, you can use filled water bottles.
  • Rotate your hands so that the palm side of your hand is facing upward.
  • Keep your arms tight to your body, lift the dumbbells toward your chest and hinge at the elbow.
  • Avoid using any momentum to lift swinging the dumbbells.
  • Lower down in the same way and repeat, upward and downward, for 10 to 15 reps.
  • Pick a weight that challenges your workout and you feel tired till you hit your last set.

2. Push Up With Leg Lift On Stability Ball

Push Up With Leg Lift On Stability Ball
  • Lay down on a stability ball, now keep your hands and half of the body in front.
  • Use your hands to walk forward, and let the ball roll down your body till your shins are resting on it.
  • Stay in a push-up starting position, and keep your hands beneath your shoulders touching the ground.
  • Lower yourself onto the floor, pushing your elbows out and till your upper arms are parallel to the floor keep your abs contracting.
  • Now go back to the starting push-up position and raise your right leg above the ball while engaging your glutes.
  • Do 10 to 12 reps on each side. Repeat the same focusing more on going lower as much as you can.

3. Shoulder Tap

Shoulder Tap
  • Begin by getting into a plank position, by keeping your wrists underneath your shoulders and your feet slightly wider onto the ground.
  • Make sure that your entire spine is in a straight line you do not sink or lift your hips, and, including your head.
  • Try to engage your core, lift your right hand off the ground and tap your palm to the corner of your left shoulder.
  • Get back into the plank, lower your hands and then repeat the same on the left side.
  • Keep switching from right to left one by one, and then gently come out of your plank. You can do 20 to 50 taps on each shoulder.

4. Squat using kettlebell and dumbell

Squat using kettlebell and dumbell
  • Start by standing with feet shoulder-width apart and keep your back straight.
  • You can use a dumbbell or kettlebell and hold it in front of you with both your hands.
  • Now raise the dumbbell over your head by extending your hands slightly behind your head.
  • In one swift motion lower the dumbbell, bringing your arms down.
  • As you squat keep your arms straight at the same time.
  • Keep the dumbbell lowered, and squat.
  • Ensure that your knees do not go beyond your toes.

5. Tricep push-ups

Tricep push-ups
  • Begin by getting into a plank position, by keeping your wrists underneath your, keep your feet approximately hip-distance apart, and your spine in a straight line do not bend your hips.
  • Now use your arms while hinging at the elbow to lower down into a triceps push-up.
  • In a triceps push-up, you will want to keep your elbows close to the sides of your body on the way down and up, comparative to your regular push-up, where your elbows go out wide.
  • Try to engage your chest, abs, and triceps to lift back up in the same manner and then repeat.
  • Do 10 to 12 reps until you feel tired and sore.

6. Mountain climber

Mountain climber
  • Face your body to the floor and get into the plank position.
  • Use the support of your toes and hands, and keep your palms flat on the floor.
  • Keep wrists in a straight line from head to heels straight below shoulders.
  • Keeping your right foot off the floor, draw your right knee into your chest, using only your abs.
  • Hold for a couple of seconds and extend your right foot back into the plank. Repeat the same on the other side. Do 10 to 15 reps on each side.

7. Jumping jacks

Jumping jacks
  • Keep your feet hip-width apart and stand with arms by your side.
  • Now Jump up, by extending your feet to the side and keep your arms over your head.
  • Before coming down, bring your feet and arms to starting position.
  • Now repeat this and do 2-3 sets of 10 to 15 each.

8. Reverse tabletop with leg lift

Reverse tabletop with leg lift
  • Keep your palms on the floor and sit with knees bent, feet flat on the floor, back straight, and fingers pointing in the front.
  • Raising your hips to push off from the palms and feet, to form a reverse tabletop.
  • To keep the alignment in your spine ensure that you are using your abs.
  • Hold for a few seconds and then lift one leg up, keep your knees bent so that your lower leg is perpendicular to your thighs and is parallel to the floor.
  • Hold for a few seconds and bring down your leg.
  • Repeat the same leg lift on the other side. Do 10 to 12 reps on either side.


A pear-shaped body is heavier on the lower side of your body, it has a narrow waistline and slim upper body features. These few exercises which are mentioned in the article will target the thighs, hips, and the muscles of your legs.

It will also help to shape and provide strength to your pear-shaped lower body. One needs to maintain the right posture, follow the steps and reps accurately, and going for a full-body workout would help keep your pear-shaped body in proper shape and form. Thank you for reading.

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