The pear-shaped figure, as the name suggests, is a typical figure with a slender waist and fat hips and thighs. How to lose weight with a pear-shaped figure? In fact, you can use body-weight arm extensions, step kicks, body-weight squats, push-ups and other exercises to lose weight. So, how to reduce the pear-shaped figure? Let’s learn together how to lose your pear-shaped figure!

1. Body-weight arm flexion and extension

Mainly trained muscle groups: triceps brachii, Deltoid muscle.

Action essentials: Support your hands in a high position, bend your elbows at the beginning of the action, let the body drop, and then use the triceps on the back of the arm to hold the body up. This action requires us The body is always in a vertical state.

2. Step kick

Mainly trained muscle groups: gluteus maximus, quadriceps femoris, biceps femoris.

Action essentials: Find a step, then step up with one leg, then kick forward, and finally return to the original path and alternate with the other leg. Our hands play a role in balancing the body during the process. .

3. Bodyweight Squat

Mainly trained muscle groups: gluteus maximus, quadriceps femoris, biceps femoris.

Action essentials: Put your hands on your waist, straighten your upper body, and squat down. When your thighs are parallel to the ground, you can squat up. What we need to pay attention to during the whole movement is that the waist and back should be stretched at all times. Performing movements in a straight position not only ensures the accuracy of the movement, but also reduces the possibility of waist injury.

4. Push-ups

Mainly train muscle groups: pectoralis major and triceps brachii.

Action essentials: Put your feet together and your toes on the ground, support your hands on the ground, sink your shoulders and lower your body, thinking about bringing our chest closer to the ground. The closer the better, if you feel that the movement is too simple, you can reduce the Space your hands slightly to increase difficulty.

5. Abdominal curls

Mainly train muscle groups: abdominal muscles.

Action essentials: Keep your upper body off the ground with your hands on the ground to keep your body balanced, with your buttocks as the landing point. At the beginning of the movement, push your legs forward. The purpose is to continue to stimulate the abdominal muscles and maintain a state of contraction and extension.

6. Lunge

Mainly train muscle groups: quadriceps femoris and biceps femoris.

Key points of the action: Put your hands on your hips, put one leg back, with the toes on the ground, and the other leg in front of the body. At the beginning of the action, lower the body downward to stretch the quadriceps on the front of the thigh. , this action can not only be used as an exercise action, but also can be turned into a static stretching action.

7. Box jump

Main training muscle groups: quadriceps femoris, biceps femoris.

Instructions for action: Find a higher step, keep your body balanced and jump up with your feet together.