The Best Exercises for a Pear-Shaped Body

Wanna get seriously toned? These eight moves will definitely do the trick

If you're a bit wider on the bottom than you are on top, this workout's for you.  It's designed to tone your arms and shoulders—we're talking way more muscle definition—to help you look seriously amazing in a sun dress this spring. 

The best part? No need to hit the gym or mess with fancy machines. All you need is a workout ball, and some sort of bench (and, of course, the desire to get your body into the best shape ever). Your mission: Watch this video, and do each move as directed (be sure to check out how many reps you should do for each). Then, try to resist snapping a Lupita-lookalike selfie.  

Okay, ready? On your mark, get set...get TONED. 

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The moves:
Lift Off Lunge (10 to 12 reps per leg)
Scissors Jump (10 to 12 reps per leg)
Pushup and Leg Raise (8 to 12 reps)
Hundred on the Ball (10 reps, 100 breaths per rep)
Mermaid (8 to 10 reps)
Boat Curl & Press (8 to 10 reps)
Triangle Lat Raise (10 to 12 reps per side)
Dip & Knee Raise (10 to 12 reps)

For more workouts that will whip you into shape, be sure to scope our collection of strength-building workout videos. We happen to love these, but find the ones that work best for you!  

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5 Exercises You Should Be Doing Way More Of

Get the max from your gym time—without adding more reps or more minutes

You're all about multitasking when it comes to your job, your to-do list, and even your free time (seriously, who just watches TV these days?). So why shouldn't your workout—and your body—benefit from the same smart shortcuts? Make these five moves a part of your routine to guarantee that you're getting the most from your workout.  

—Amy Roberts, NASM-CPT

Rows 
So much of what we do and how we move involves the muscles on the front of the body—the chest, abs, biceps, etc. But pulling exercises like rows strengthen your back to improve posture and balance out the body. Plus, you'll look that much sexier in halter dresses. The bent-over row uses dumbbells and gravity to target the back. Keep your hips hinged without letting your shoulders hunch, and pull your elbows back, keeping them close to your sides. Add in some extra core work by alternating your arms, but still keeping your torso square (no twisting). New to this? Do a quick check to see if you're lifting enough.

Planks 
Yes, I know you've been told time and again how great planks are for you. But do you know why? For the strongest midsection (read: flat abs and tight waist), you want to train your core to resist flexing and twisting. The ab and back muscles are all that support the lower spine between your pelvis and your rib cage, so your goal should be to make them as firm as possible. Anti-flexion and anti-rotation exercises like planks challenge all-around core stability, without the back strain that crunches and sit-ups can cause. Now that's a major pro. Already mastered this move? Find out seven ways to make planks even harder! 

MORE: Trainer Confessions: 5 Goals You Should Be Making (But Probably Aren't) 

Loaded Squats
Research continues to show the amazing benefits of lifting weights: It's the go-to way to build muscles, strengthen your bones, and even speed up your metabolism. In fact, because the glute and leg muscles are the largest in the body, adding bulk to your squat is a big way to boost calorie burn. (And no, you won't add bulk to your thighs—quite the opposite, in fact.) The simplest way is to use dumbbells, held in your hands with straight arms by your sides as you squat. Start with 10 pounds per hand, and increase once you can perform 12 reps with ease. 

Reverse Wood Chops  
To get the biggest metabolic boost, you should aim to move more muscles at once. This also let’s you work out in a way that's more functional (meaning how your body naturally moves every day) than you would by doing isolation exercises like bicep curls. That's why I love reverse wood chops, where you lift a medicine ball, dumbbell, or cable handle from in front of one hip to above the opposite shoulder. You're mimicking the movement of lifting something from the ground to a high shelf while taxing the muscles in your arms, shoulders, and core. Consider it a must-have for your workout rotation—even if you never actually split logs.

Side Step Ups 
So many of our daily movements go from front-to-back—walking, running, climbing stairs—that we sometimes forget we also need to train our bodies sideways. Working your inner and outer thighs, obliques, and side glutes will round out your strength. Plus, you'll work those crucial muscles for stability on your feet. Translation: You'll improve your balance, be more toned, prevent injury, and even run better. Side step ups get you moving in the right direction, with the added aerobic component for a metabolic boost. When doing this move, keep your shoulders square and your step light, especially on the landing. 

MORE: Trainer Confessions: 5 Exercises That Don't Do What You Think They Do 

5 Breathing Exercises to Try Today

Boost your energy, find your focus, and rev your workouts with these breathing exercises you’ve never tried

Take a deep breath. Chances are your shoulders shrugged and your chest puffed out.

And chances are you don’t realize that’s not how you’re supposed to breathe. See, that belly breath your yoga instructor is always talking about has a place in more than your yoga practice. That’s actually how people are supposed to breathe all day every day, says clinical psychologist Belisa Vranich, Psy.D., creator of OXYGEN breathing class at WILLSPACE in NYC.

MORE: Exercise Tips: Keep Breathing

While that’s the way we are born breathing (seriously, go look at a baby’s belly go!), over time, a combination of stress, sitting, and worrying over how our stomachs causes us to force air upwards into our chest, where our lungs actually absorb relatively little oxygen—our bodies’ primary fuel. As a result, our bodies run on empty without us even knowing it. Our energy drains, our focus fades, and we feel downright frazzled, Vranich says.

MORE: Breathing Techniques: Less Anxiety and More Energy

Luckily, correcting the problem is pretty easy—and can double as an abs workout. Here, Vranich shares five breathing exercises that will help you do just that.

Intercostal Stretch
Sitting up straight, drape one arm over your head so that your bicep is covering your ear. Stretching to the opposite side so that your elbow points straight overhead, inhale as deeply as you can. Your side should rise toward the ceiling. Relax the stretch and exhale. Repeat on both sides.

Breathe-right benefits: Strengthens your intercostals, the muscles between your ribs that help them expand to both sides to accommodate huffing and puffing.

Alligator
Lie face down on the floor with your hands underneath your chin. As you inhale through your mouth, fill your belly with air to raise your torso off of the floor. Your lower back and butt should not tighten. Exhale to return your torso to the floor. Repeat

Breathe-right benefit: While teaching how to inhale into the abdominal cavity, it strengthens the diaphragm muscle.  

Exhale pulsations in a twist
Sit on the floor, bend your knees, and while pointing your knees to one side of your body, turn your shoulders and head to face the other so that you are seated in a reclining twist. Then, quickly blow a pulse of air out through your mouth as if you are blowing out candles. Repeat until you cannot exhale any more. Inhale and repeat.

Breathe-right benefit: Strengthens your deep abdominal muscles that help you expel all of the carbon dioxide from your system and make room for oxygen.

Drop and arch
Get on all fours with your back flat. Take a deep breath through your mouth and let your belly fall toward the floor. On the exhale, force the air out of your abdomen so it draws up and in toward your belly button. Repeat.

Breathe-right benefit: Helps to lower the breath to the middle of the body and combine the deep inhale and exhale.

Breathe and squeeze
While seated, inhale deeply through your mouth, filling your belly. Then, as you contract your lower abs to exhale, squeeze your Kegel muscles. Repeat.

Breathe-right benefit: Strengthens your abs, pelvic floor, and can ease lower back pain.

MORE: Improve Your Breathing Techniques