Don’t compare apples to oranges—that’s the saying, right? But when it comes to body shapes, we often see people playing the comparison game: apple vs. pear, hourglass vs. rectangle.
Every body is different, and that’s exactly how it should be. Still, it’s natural to ask: What’s my body type? Pear? Inverted? Square? And the real question behind it all: What can I do for a more balanced look?
We’ve even heard it asked outright: “Is pear body shape normal?”
Yes—it absolutely is. A pear-shaped body is one of the most common and beautiful body types out there. But we understand the unique concerns that can come with it—like feeling bottom-heavy, struggling to find clothes that fit just right, or wishing your upper and lower body felt more in sync.
In this article, we’ll walk through what defines a pear-shaped body type, why certain areas like the hips and thighs tend to hold onto fat, and what you can do—through fitness, lifestyle, or cosmetic procedures—to sculpt a look you love.
Because at True Contour, we believe your curves are worth celebrating—and we’re here to help you flaunt them!
Characteristics of a Pear-Shaped Body
What is a pear-shaped body type? Typically, the term pear-shaped body refers to a figure where the hips and thighs are wider than the shoulders and bust. It’s one of the most common types of bodies, especially among women—but yes, we can see it in men too.
A pear-shaped figure is also sometimes called a triangle body type. It often features a smaller waist and a curvier lower half, which can feel out of balance for some people, especially women.
But let me tell you this: the pear shape body type is just one of many beautiful body shapes.
And if it’s your body type, know that you’re not alone. In fact, you’re in great company. Plenty of pear body celebrities—like Jennifer Lopez, Rihanna, and even Leonardo DiCaprio—have embraced their curves and made the most of their natural silhouette.
Many women dream of having an hourglass body shape—wide hips and shoulders with a narrow waist. Want to know my take as a cosmetic surgeon? It’s all about proportion, and what makes you feel like the best version of yourself.
There’s no such thing as a “better” body shape—it’s all about variety.
The apple body shape carries more weight around the midsection. The square body type has roughly equal measurements for hips, waist, and shoulders. And the pear body figure tends to store fat in the lower body.
What characteristics define a pear-shaped body? A high waist, wide hips, and a narrower bust and shoulder line. Simple as that.
And why do some people have a pear body type? There are a few factors—genetics and hormones play a big role in shaping your natural figure. In women, a common cause is estrogen dominance, which can lead to more fat storage in the hips, thighs, and buttocks.
That’s why women with a pear-shaped body often feel concerned about proportion—especially when it comes to breast, shoulder, and hip size. And when weight gain happens, it usually shows up first in the lower body.
If you are looking for ways to improve your pear-shaped body, you have probably already seen all kinds of styling tips and wardrobe hacks. But here, we’re going beyond the outfit.
We want to offer guidance from a health and body confidence perspective—covering fitness, nutrition, and how to finally get rid of stubborn pear body fat in the hips and lower body areas for good.
Fitness Tips for Pear-Shaped Bodies
So, first the homework: how to get fit with a pear-shaped body type?
Different people need different approaches to weight loss and toning. When you have a pear body figure, it helps to focus on two key areas: leaning out the lower body and building strength in the upper body.
Lower Body Exercises: Lean & Tone
The goal here is balance. You want to reduce fat in areas like the hips, thighs, and glutes while toning the muscles underneath. That means high-rep, low-weight movements mixed with cardio and HIIT workouts.
Think long, lean muscle—not size. Save that growth mindset for the upper body, which we’ll cover next.
Some great exercises include:
- Bodyweight or light-weight squats
- Forward and side lunges
- Glute bridges
- Step-ups
- Resistance band glute workouts
Need a good exercise routine for pear-shaped bodies? Take a look at this HIIT routine for women to get you started—whether you’re training at home or working with your personal trainer.
Upper Body Exercises: Strength & Sculpting
Now this is where we add some real harmony to your frame. Building strength in the shoulders, back, and arms can create a broader upper body—helping you achieve that hourglass vs. pear shape silhouette.
If you have a pear body figure, you’ll want to grow your upper proportions. That means moderate to heavy weights, lower reps, and controlled movements for definition and strength.
What should you focus on? Your personal trainer might recommend exercises like:
- Shoulder presses
- Lateral raises
- Push-ups
- Dumbbell rows
- Lat pull-downs
What’s important—and this is something we always share with our patients at True Contour—is to stay healthy, not obsessed. It’s about balance: staying active and fueling your body with smart nutrition.
Is There any Specific Diet for Pear-Shaped Body?
Diet plays a role when it comes to sculpting a pear-shaped body. And here’s what we always tell our patients about nutrition: don’t go solo—consult a qualified expert before starting any diet plan.
That said, the basics are pretty consistent. To reduce pear body fat, you’ll want to create a calorie deficit—meaning you consume fewer calories than you burn—and increase your protein intake to help preserve lean muscle.
For people with a pear body figure, watching your carb and sugar intake can make a big difference. As much as we all love pastries, bread, and soda, those are the types of calories your body tends to store—especially in the hips and thighs.
So, what should go on your plate?
- Fiber-rich foods: Leafy greens, cucumbers, broccoli, berries, and avocados are your best friends.
- Lean proteins: Think grilled chicken breast and fish.
- Healthy fats: Swap out animal and dairy fats for heart-healthy ones from plants, like olive oil and nuts.
What you drink is also important. Along with your workouts, staying hydrated is key.
And yes—you already know that alcohol and sugar-packed sodas aren’t doing you any favors. If you enjoy them, keep it occasional. Think treat, not routine.
Here are a few smart drink choices to complement your pear shape body workouts:
- Pineapple juice: Rich in vitamin C and great for your skin.
- Coconut water: Helps prevent muscle cramps and replenishes electrolytes.
- Bone broth: Easy on the stomach and packed with amino acids and minerals.
Still, we know this can be tricky. That stubborn fat on the thighs, hips, or lower back sometimes just doesn’t seem to budge—no matter how well you eat or how hard you work out.
If you’ve felt that frustration, we can help. At True Contour, we want you to know: there is a solution.
Liposuction for a Pear-Shaped Body Figure
If you’re looking to create more balance, definition, or simply feel more confident in your pear body shape, cosmetic body contouring can help. Liposuction is a targeted fat removal procedure that can help you sculpt your look. It’s minimally invasive, and downtime is usually short.
Still, let me tell you: liposuction is not a weight loss procedure. That means it doesn’t replace a healthy lifestyle—and it’s not a one-time fix. You’ll still want to stay active and nourish your body with the right foods.
But for some people—especially those with a pear body figure—liposuction can be the missing piece in achieving the shape they’ve been working toward.
If you’ve been eating clean, staying active, and still holding onto stubborn fat in the lower body—hips, thighs, or lower buttocks—this might be your next step.
Let’s take a closer look at how liposuction can help reshape and rebalance the pear shape body figure.
Lower Body Liposuction: Thighs, Hips, Upper Legs
How does liposuction for the lower body work? Using VASER or tumescent techniques, we gently remove fat from specific problem areas to slim and contour your lower body.
Common treatment zones for a pear-shaped body include:
- Outer thighs
- Hips
- Lower buttocks
- Inner thighs or lower abdomen
How can liposuction sculpt a pear-shaped body? Let me share a real case with you:
One of our recent patients—a woman in her mid-thirties—underwent liposuction to the upper and lower abdomen, flanks, and lower back. We also included Renuvion Skin Tightening to help firm the area.
You can check her results as we posted on instagram: Just one month post-op, the transformation was incredible—and more importantly, she felt amazing in her own skin.
Curious about what’s possible? You can check out our full liposuction packages here.
Fat Transfer to the Upper Body: Breasts, Arms
As we said earlier, having a narrower upper body is another common concern with the pear shape body type. If that sounds familiar, fat transfer could be the perfect complement to liposuction.
Here’s how fat transfer works: the fat we remove during liposuction is purified and carefully re-injected into areas that could use more volume—like the breasts or arms.
With fat transfer, you can:
- Add volume to the upper body
- Improve body balance and symmetry
- Achieve natural-looking results using your own fat and tissue
Sounds good? Of course, it’s a great option for patients seeking natural breast augmentation without implants, or for those looking to enhance their arms with a subtle, sculpted finish.
And the results are great: We have a case of a 28-year-old woman who came to us wanting to enhance her figure. We performed VASER liposuction on her abdomen, flanks, sacral triangle, and lower back. Then, we transferred her own fat to her breasts and added Renuvion Skin Tightening.
The result? A beautifully balanced look that’s 100% hers—no implants, no gimmicks, just real results.
Ready to Sculpt Your Pear-Shaped Body?
If you have a pear body figure, you know that your curves are part of what makes you uniquely you.
But if you’re looking to enhance your silhouette, feel more balanced, or finally let go of stubborn lower body fat—you’ve got options.
Creating your ideal shape is all about combining the right pieces: Fitness to tone and sculpt. Nutrition to fuel your body and reduce fat.
And now you know—liposuction and fat transfer can help contour and rebalance the areas that diet and exercise just can’t reach.
If you’re ready to refine your shape and feel amazing doing it, our team at True Contour is here to help. We specialize in liposuction for hips, thighs, and full lower body reshaping, always tailored to your natural beauty.
Book your consultation with us today—and let’s create your most confident shape yet.
