Pear figure in women. Photos before and after losing weight, full, thin, how to lose weight

Pear - conventional name figure type women, in the photo of which you can see the similarity with this fruit. It is caused by the concentration of adipose tissue in the lower body. Despite the rounded hips, the representatives of such a figure keep the waist slim, and the arms - graceful. Below we will consider the principles of nutrition and training for pears.

A pear-shaped figure in women

The figure of a pear (a photo of women demonstrates the predominance of the lower body over the upper) is a type of constitution with narrow shoulders and a chest relative to the width of the hips... The peculiarity of this figure is that, unlike the lower part, the upper body does not undergo fat accumulation.

It is believed that this is the most feminine type of constitution, which, even when overweight, exhibits a clear waist and smooth curves. The type of pear is corrected according to the female type: first of all, fat is deposited on the legs and buttocks, and lastly - in the lower abdomen.

The figure of a pear (a photo of women as an illustrative example will help you figure out how such a constitution should look like) is easily determined. Notable examples are Jennifer Lopez and Beyonce, who are famous for their curvy thighs and buttocks.

Interestingly, after losing weight, these girls are more like an "hourglass", and they succeed due to proper nutrition and regular exercise.

Compared to other body types, women with a pear-shaped figure have the widest hips, while the rest of the body types have the place of localization of fat either on the abdomen, chest (apple or inverted triangle for the figure), or evenly throughout the body (hourglass ).

Slimming food

In the body, "pears" actively produce estrogens - female sex hormones... In this regard, fat is deposited on the thighs. In order not to aggravate the situation and not to provoke even greater accumulation of fat in this area, you should adhere to simple principles of proper nutrition.

Nutrition principles

The figure of a pear (photos of women before and after is a vivid example of the effectiveness of proper nutrition) requires the complete elimination of simple carbohydrates from the diet, since the hips become noticeably smaller when refusing foods with a high glycemic index.

The higher this index, the higher the spike in blood glucose levels and the risk of excess fat accumulation.

For weight loss with a pear-shaped figure you need:

• Eliminate simple carbohydrates and foods with a high glycemic index from the diet, including pure sugar in drinks.
• Create a calorie deficit. With proper nutrition and exercise, more energy is spent than comes from food.
• In the first half of the day (no later than 16.00), consume complex carbohydrates: cereals, cereals. These products contain fiber, which takes longer to be absorbed and gradually releases energy for life. But after 4 pm, these foods are banned, as they provide an excess of calories and sugar in the blood, which leads to the accumulation of fat on the thighs.
• In the afternoon, eat lean protein products of animal origin, combined with vegetables, which improve digestion and are low in calories.
• Control the water-salt balance. Excess volume in the thighs is not always the fault of excess fat, fluid retention (edema) in the muscles also creates looseness and puffiness in the thighs. It is enough to adjust the water consumption to 20 ml for each kilogram of weight and reduce the amount of salt to 7 g per day. This is an important rule that will noticeably shrink your thighs in volume, and also prevent the likelihood of high blood pressure from eating a lot of salt.
• Eat fully 3 times a day. Also, 1-2 snacks are allowed during the day to avoid hunger. Do not skip breakfast and other meals, as poor and infrequent meals slows down the metabolism.
• Not to starve. Hunger is stress for the body, in which subcutaneous fat is a strategic reserve, and getting rid of it is almost impossible. Therefore, it is important to eat regularly and fully so that the body does not store fat.
• Do not use flavor enhancers in food: condiments, dressings and flavors that stimulate taste buds and increase appetite.

Allowed and prohibited foods, drinks

Permitted include:

• Low-fat animal products: poultry, beef, rabbit, eggs, fish and seafood, liver.
• Cereals: buckwheat, barley, wheat, oat, brown rice (unpeeled).
• Fermented milk products: low-fat cottage cheese and kefir, but not fat-free, feta cheese, tofu cheese.
• Vegetables with a low glycemic index: cabbage families, cucumbers, peppers, eggplants, zucchini.
• Fruits and berries with a low sugar content: apples, citrus fruits, raspberries, currants.
• Nuts (up to 30 g per day, excluding peanuts).
• Unrefined vegetable oils.

Prohibited ones include:

• Sausages, sausages, smoked meats, bacon, pates.
• Fatty meat: pork, lamb, duck, goose.
• Canned and salted fish, marinated seafood.
• Canned food and pickles.
• Bread, pastries and pastries, chocolate.
• Potatoes, corn, beets.
• Refined oils.
• Spices and flavor enhancers.
• Dressings, mayonnaise, ketchup.
• Grapes, banana, watermelon, dried fruits: raisins, dried apricots, dates.
• Peanut.

Meal menu for the week

Day 1:

1. Cottage cheese with berries, tea.
2. Buckwheat with baked chicken fillet.
3. Snack - 1 apple, nuts.
4. Chicken fillet with vegetables.

Day 2:

1. Oatmeal with apple, tea or coffee.
2. Rice with baked fish.
3. Kefir, a slice of whole grain bread with feta cheese.
4. Salad with seafood and egg.

Day 3:

1. Cottage cheese casserole, apple or orange fresh.
2. Wheat porridge, steamed meat cutlets.
3. Fruit of your choice.
4. Baked fish and vegetables.

Day 4:

1. Omelet with herbs, kefir.
2. Vegetable stew.
3. Nuts, a piece of toast with tofu cheese.
4. Boiled beef and vegetable salad.

Day 5:

1. Oatmeal with berries, coffee.
2. Buckwheat with liver.
3. Curd casserole, 2 boiled eggs, kefir.
4. Chicken fillet with steamed vegetables.

Day 6:

1. Whole grain bread with feta cheese, tea.
2. Unpolished rice with fish cakes.
3. Fruit of your choice.
4. Vegetable casserole.

Day 7:

1. Cottage cheese, nuts, freshly squeezed juice.
2. Buckwheat soup with chicken broth.
3. Omelet with herbs.
4. Stewed vegetables with meat.

A set of exercises for weight loss

The figure of a pear, a photo of women, is a confirmation of this, sometimes it has a too fat bottom, which requires special attention and increased load... But loading the upper body is just as important to create beautiful body proportions.

Fat does not burn locally in the area that is problematic, here it is important to provide a load on the whole body, to perform complex basic exercises for the maximum number of muscles, providing high energy costs.

Exercises for hips and legs

The most effective exercises are those that work as many muscles and joints as possible at the same time.Basic exercises not only help to strengthen the muscles, but also provide fat burning during muscle recovery after such loads. The following exercises can be performed without any problems even at home.

Squats

Squats may require weights in the form of dumbbells or barbells, but when performed with your own weight, the exercise will not lose effectiveness.

The more reps and the stronger the burning sensation in the muscles, the better:

1. It is necessary to put the feet across the width of the pelvis parallel to each other.
2. Bend your knees and take your pelvis back as you inhale, lowering your hips to a parallel line with the floor.
3. You cannot bring your knees forward by the toes. It is important to control that the angle at the knees is 90 degrees.
4. Do not throw your torso on your hips, you need to look in front of you to keep your back smoother.
5. Pushing off the floor with the heels at the lowest point, the pelvis should rise as you exhale. Here you need to feel the work of the gluteal muscles.
6. At the top point, you need to fully straighten.

Lunges

Another basic exercise for burning fat and strengthening your lower muscles.

Consider a simple option - scissor lunges:

1. A step is taken with one foot forward, the hind leg is on the toe. Hands are placed on the belt.
2. As you inhale, the knees bend and the pelvis drops down until the thigh of the supporting leg reaches parallel with the floor.
3. The front knee should not protrude beyond the toe and remain at a right angle at the lowest point. The back knee should not touch the floor.
4. With an exhalation, you need to straighten your knees and straighten.
5. Then you should swap the feet and perform the same number of repetitions on the other leg.

Glute bridge

The technique is as follows:

1. You need to lie on the floor with your knees bent and your feet on the floor closer to your pelvis. The distance between the feet is equal to the width of the pelvis.
2. Pushing off the floor with your heels and loading the gluteal muscles, you need to raise the pelvis as you exhale upward, forming a straight line from the neck to the knees. It is impossible to overwhelm the ribcage on the neck, excessive deflection in the lumbar spine is not needed.
3. As you inhale, the pelvis must be slowly lowered to the floor.

Swing your legs

The exercise is done like this:

1. You need to stand upright, you can rest your hand on the wall. The free hand is placed on the belt.
2. Further, the body weight is transferred to the supporting leg, and the second is slightly retracted to the side and held above the floor.
3. With an exhalation, swing the leg to the side. It is important not to bring the foot to the level of the pelvis so that the hip joint and torso do not twist.
4. As you inhale, the leg drops slightly more slowly.
5. The approach is repeated until the thighs feel tired, then the side changes.

Climbing a step

To perform lifts at home, you need a bench or a stable chair, it is desirable that the surface is not soft and sliding:

1. You need to stand in front of a hill, place your hands on your belt, or pick up a weight, for example, dumbbells.
2. Put one foot on the surface of the hill and, with an exhalation, pushing off the foot of the supporting leg, rise upward, unbending the knee. The second leg is attached to the support leg on the toe.
3. While inhaling, slowly, without falling sharply, you need to lower your free leg to the floor, leaving the supporting leg on a hill for the entire approach.
4. Several lifts are performed on one leg, then the side changes.

Exercises for the abdomen and sides

Straight twists:

1. Lying on your back, you need to bend your knees and put your feet on the floor. Put your hands behind your head.
2. With exhalation, the shoulder blades come off the floor with the effort of the upper abdomen. The loin cannot be torn off the floor.
3. At the top point, you need to look at the ceiling so as not to press the chin against the collarbones.
4. On inhalation, you need to lower the shoulder blades and head to their original position.

Raising the legs:

1. Lying on your back, place both palms under your buttocks to stabilize your pelvis as you raise your legs.
2. The legs must be connected and held together for the entire approach.
3. With an exhalation, raise your legs to an upright position, straining the lower abdomen. When lifting your legs, it is important not to lift your lower back off the floor and keep your abs tense.
4. As you inhale, the legs should be slowly lowered to the floor.

Upper body exercises

The following exercises strengthen the pectoral muscles as well as the triceps muscles of the shoulder (triceps), which are often a problem area for women regardless of constitution.

Knee push-ups:

1. You need to place your hands on the floor wider than your shoulders, resting your knees on the floor. The line from knees to head should be straight.
2. As you inhale, you need to bend your elbows, lowering your chest to the floor.
3. With an exhalation, you should straighten your elbows. It is important to keep your abs tense to avoid arching your lower back.

Squeezing the palms:

1. In a standing position, you should join your palms at the level of the center of the chest and take your elbows to the sides.
2. With an exhalation, you need to press the palm of your hand on the palm, resisting and feeling a strong tension of the pectoral muscles.
3. It is necessary to hold the tension for 10-30 seconds, but do not hold your breath.
4. As you inhale, you need to relax and release the tension.
5. Rest should last 10-20 seconds, then the approach is repeated 2 more times.

Breeding dumbbells lying:

1. You need to lie on a hill like a bench, you can also connect two stools in a row. Legs should rest on the floor.
2. Hands are raised to an upright position. You need to connect the shells to each other (palms inward), slightly bend your elbows and take them to the sides, forming a small circle with your hands.
3. As you inhale, you need to spread your arms to the sides, trying to keep the chest rounded in a slight deflection. It is important to feel the stretching of the pectoral muscles. Do not lower your palms below shoulder level.
4. With an exhalation, you should connect your arms at the top, keeping the deflection in your chest.

Dumbbells are needed to carry out the layout, but at home they can be replaced with half-liter bottles.

Cardio load

Carid load is an integral part of the weight loss process, especially for the pear figure... Cardio or aerobic exercise raises your heart rate enough to burn fat and also burns a lot of calories. Aerobic exercise can be both part of a strength training program and independent training.

Cardio loads include: running, cycling, jumping rope, jumping exercises and interval training with body weight, training on any cardiovascular equipment (treadmills, ellipsoids, steppers, exercise bicycles and ergometers, rowing machines).

Such training, depending on the intensity, can burn from 500 to 900 kcal per hour. The main workout complex can be combined with cardio load at the end of the workout for 10-20 minutes. If you do cardio on a separate day, then the duration of the session can reach 40-60 minutes.

Workout program for the week

The training program is designed for 3 days a week with 1-2 days rest between workouts. It is imperative to start your workout with a warm-up, and end cardio (if possible) and stretching your muscles.

Simulators - which are more effective

The most effective in the fight against obesity are cardiovascular equipment, these include: treadmill, orbit track, stepper, exercise bike and ergometer, rowing machine. They provide high energy consumption and train the endurance of the cardiovascular system.

Block and multifunctional simulators are also effective in the fight against subcutaneous fat, but they should not provide an isolating load on one muscle group, but create a complex load on several muscles at once.

Such simulators include: bench press, crossover, Hackenschmidt simulator, Smith simulator, block simulators for leg extension and extension, pendulums for leg swings, hyperextension. All basic free weight exercises are also effective: with a barbell, dumbbells, weights, TRX loops.

Salon and home treatments

To evaluate your body from the outside, you need to look at the photo of women with a pear figure on the Internet and compare it with your own photo. If your thighs appear to be wider than your shoulders, then the following guidelines can be used.

In addition to nutrition and proper exercise, you can improve the effect of fat burning with simple manipulations on your own, for example, self-massage for lymphatic drainage and removal of excess fluid from tissues. A contrast shower will help improve the relief and tone of the skin.

Additionally, you can use myostimulation - "passive" muscle contraction through stimulation with a low current charge. This procedure is performed in a beauty salon or fitness center.

Cryotherapy can also be distinguished from safer procedures - the effect of low temperatures on the integrity of fat cells. For the safe use of any salon treatment, you should consult a therapist or sports doctor.

Fitness trainer tips

Fitness center experts advise taking a holistic approach and taking it as a rule, and not as a short-term method of losing weight. For a pear figure, in which the predominance of fat in the thighs can be seen in the photos of women from the Internet, proper nutrition, and regular training, and massages are important.

One without the other will have no effect. Cosmetology and surgery have a short-term and dubious effect, so it is important to follow simple rules of nutrition and exercise, to maintain the result throughout life.

Video about the pear shape type

Ideal Pear Body Looks: