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:
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:
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:
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:
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:
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:
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:
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.