Exercises to Get Apple Shape to Pear Shape Body

 

Do you have an Apple shaped body? An Apple body shape is characterized by slender, beautiful legs, narrow hips, a less-defined waist, larger breasts, and a waist-to-hip ratio (WHR) higher than 0.8.




With an Apple body shape most of this visceral fat surrounds your internal organs: heart, liver, pancreas, kidneys and intestines generating a plethora of serious health risks. These include the disruption of your hormonal system and a lower metabolism, which makes it really difficult for you to lose weight.

1. Burpees:

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How To Do:

  • Start by crouching on your toes with your palms on the ground.
  • In one swift motion, extend both your legs at the same time so that all of your weight is on your palms and toes while your body is entirely straight.
  • Then quickly hop back up to the starting position and stand up straight with your hands in the air. Repeat at least five times more.
  • If you are interested in exercising more muscles at once,
  • you can also include a quick push up between the plank position and returning to the crouching position.

2. Reverse Curl with Ball:

reverse-curl-with-ball22

How To Do:

  • Lie on your back with your arms by your sides.
  • Rest your heels and calves about knee-width apart on the ball.
  • Tense your abs and, holding the ball between your heels and thighs, raise it off the floor.
  • Slowly, return to starting position.

3. Russian Twist:

russian-twist3

How To Do:

  • Begin in a seated position with bended knees and flat feet.
  • Lean back slightly with a strong straight back and get into a comfortable position, contracting your ab muscles.
  • Stretch your arms out in front of you and twist the torso from side to side.
  • For more intensity, tap the floor to the right of your hip and then the left side.
  • To further increase difficulty, lift your feet off the floor or use a weighted medicine ball in your hands.

4. V-Ups:

How To Do:

  • Be seated on a flat bench so that your body is positioned perpendicular to its length. Anchor your body with your bum at all times.
  • Grab the back of the bench, drop your torso backwards, and extend your legs forward until your entire body is straight and parallel to the floor.
  • Simultaneously pull in your lower abs and crunch your upper abs to form a “V” with your quads and stomach.
  • Keep your abs tight, a straight back, and strong posture throughout.
  • Repeat for 15-20 reps.





5. Side To Side Bending:

side-to-side-bending55

How To Do:

  • Stand in an erect position with your feet together. Lift both your hands and stretch it above your head and make sure that they are clasped together.
  • Now bend your body to your left side as much as possible until you feel a strain on your right side.
  • Hold in this position for 15 seconds.
  • Now come back to the same standing position.
  • Now repeat the same on the right side. Now hold this position for about 15 seconds.
  • Once you get comfortable holding on for 15 seconds, you can increase it to 30 seconds or more on both sides.

6. Bicycle Exercise:

bicycle-exercise66

How To Do:

  • Lie on the mat or on the floor and keep your hands either behind your head or by your side as you do in crunches.
  • Lift both the legs off the ground and then bend them at the knees.
  • Bring the right knee close to the chest, keeping the left leg out.
  • Then take the right leg out and bring the left leg close to the chest.
  • Alternate bending the knees as if you are using a bicycle.

7. Butterfly Crunch:

butterfly-crunch77

How To Do:

  • Lie on your back with the soles of your feet together as close to your body as possible, with knees bent out to sides.
  • Place hands behind your head, elbows in line with ears.
  • Keeping your back flat on floor and stomach muscles contracted.
  • Exhale and curl your chest up a few inches off the floor toward your legs. Lower to start. Repeat 10 times.

8. Crunches:

crunches88

How To Do:

  • Lie down on your back with your knees bent at a 45-degree angle.
  • Place your hands across your chest and crunch upward, lifting only your upper back off the ground.
  • Leave your lower back on the ground.
  • Then come back down, but just before your shoulders touch the ground, crunch upward again.
  • Throughout the movement, do not relax your abdominal muscles but keep them consistently tense.




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