For those of you who need a reminder, the “pear” is…
- Is “bottom” heavy (larger hips and upper thighs);
- Has narrow shoulders and a relatively small waist;
- Carries weight on her lower belly; and
- Loves bread, chocolate and cheese (creams).
Here are my Top 3 recommended exercises for Pears…
1. Seated Chest press (all levels)
Use a weight machine or medical tubing. Note – I only recommend seated chest presses – lying chest presses or bench presses are a no-no during pregnancy.
Tuck your chin in, grab the bar at shoulder height, and slowly push forward, exhaling as you push out. If you can’t get to a gym, you can do wall or kneeling pushups or use medical tubing. Do 12-15 repetitions.
2. Bent Over Row (all levels)
This is a great back exercise. Using free weights, lean forward, placing one knee and hand on a bench. With a flat back (very important!), reach your opposite arm down towards the floor and pull it up as far as you can go without turning your body. Do 12-15 repetitions.
3. Lateral Shoulder Raise (all levels)
You can do this one standing or sitting (preferable after 6 months). With your arms by your sides, holding the light-weights in your hands keep your elbows slightly bent. Slowly raise your arms to shoulder height and back down again. Repeat 12-15 times.
NOTE: If you can’t get to a gym, you can do your Bent Over Row or your Lateral Shoulder Raise with a soup can or Dyna (exercise) tubing!
As always…with exercise and pregnancy – it’s important to check with your family healthcare provider before starting any type of exercise routine. And if you feel any kind of discomfort – discontinue immediately!
After pregnancy I recommend doing heavier weights on your upper body and less leg lifts that I see SO MANY women doing.