If you have a pear-shaped figure, you’re not alone—many women naturally carry more weight in their hips, thighs, and buttocks. While that shape is beautiful, it can make toning those areas feel challenging. Instead of fighting your genetics, focus on moves that strengthen and define the muscles where you need it most. Below are seven targeted exercises designed to build lower-body strength, enhance balance, and support overall posture.
Side Lunges
Side lunges engage your inner and outer thighs while challenging your stability.
- How to do it:
- Stand tall with feet hip-width apart.
- Take a big step to the right, bending your right knee and pushing hips back.
- Keep your left leg straight and chest lifted.
- Push off your right foot to return to center.
- Repeat on the left side.
- Why it matters: Pear shapes often store more fat around the hips and outer thighs. Side lunges target those areas, improve hip mobility, and reinforce knee stability.
Sumo Squats
Sumo squats shift the focus from standard squats to your inner thighs.
- How to do it:
- Stand with feet wider than shoulder-width, toes turned out.
- Lower your hips until thighs are parallel to the floor, keeping chest up.
- Press through your heels to return upright.
- Why it matters: The wide stance activates the adductors (inner thighs) and glutes, sculpting the lower half and improving hip stability. Add a kettlebell or dumbbell for extra resistance.
Renegade Rows
Renegade rows strengthen your back, shoulders, and core—areas often underdeveloped in pear shapes.
- How to do it:
- Begin in a high plank, holding a dumbbell in each hand.
- Row one weight toward your ribcage, keeping hips level.
- Lower it back down and switch sides.
- Why it matters: This move combats upper-body weakness, corrects posture, and builds core stability by forcing your abs to stabilize through the rowing motion.
Wide-Grip Push-Ups
A simple tweak to the classic push-up shifts more work into your chest and shoulders.
- How to do it:
- Start in a high plank with hands placed wider than shoulder-width.
- Lower until your chest nearly touches the floor.
- Press back up to full extension.
- Modify on knees if needed.
- Why it matters: Building upper-body strength balances out a stronger lower half, improving overall symmetry and functional strength for daily tasks.
Side Plank with Hip Dips
This core-focused variation hones in on your obliques and lateral stability.
- How to do it:
- Lie on one side, propped on your forearm, feet stacked.
- Lift hips into a side plank.
- Slowly dip hips toward the mat, then lift back up.
- Why it matters: Strong obliques support posture and protect the lower back. Hip dips train real-life movement patterns and improve balance.
Clamshells
Small but potent, clamshells fire up the gluteus medius—the outer hip muscle.
- How to do it:
- Lie on your side with knees bent at 90°.
- Keep feet together and lift the top knee as high as you can.
- Lower with control.
- Add a resistance band around your knees for more challenge.
- Why it matters: A strong gluteus medius stabilizes your pelvis, tones the sides of your hips, and reduces knee and lower-back strain.
Mountain Climbers
Combine strength and cardio with this full-body burner.
- How to do it:
- Start in a high plank.
- Quickly drive one knee toward your chest, then switch legs in a running motion.
- Why it matters: Besides hitting abs, shoulders, and legs, mountain climbers boost heart rate for fat loss—especially around your midsection, where visceral fat can hide.
When I Tried These Moves…
I was skeptical at first. Generic workouts never addressed my wider hips and thicker thighs. After a few weeks of sumo squats, clamshells, and mountain climbers, I noticed my legs feeling firmer and my posture improving. My clothes fit better—and I felt more confident and strong.
Conclusion
A pear shape is just one beautiful way to carry your weight—not a limitation. By incorporating these seven exercises into your routine, you’ll build targeted strength, enhance balance, and support your posture. Start with bodyweight only, then progress to dumbbells and bands as you get stronger. Remember: you can’t “spot reduce,” but you can build muscle and burn fat for a more balanced look. Stay consistent, train smart, and celebrate your progress.
