{"id":90112,"date":"2026-03-09T06:32:49","date_gmt":"2026-03-09T06:32:49","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=90112"},"modified":"2026-03-09T06:32:49","modified_gmt":"2026-03-09T06:32:49","slug":"pear-vs-hourglass","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/","title":{"rendered":"Pear vs Hourglass Body Types: How to Train for Real Results"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#What_Is_the_Difference_Between_Pear_vs_Hourglass_Body_Shapes\" >What Is the Difference Between Pear vs Hourglass Body Shapes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#What_Muscles_Should_Pear_vs_Hourglass_Bodies_Focus_On\" >What Muscles Should Pear vs Hourglass Bodies Focus On?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#Example_Specialization_Focus\" >Example Specialization Focus<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#What_Workouts_Work_Best_for_Pear_vs_Hourglass_Bodies\" >What Workouts Work Best for Pear vs Hourglass Bodies?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#Full-Body_Strength_Program\" >Full-Body Strength Program<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#Exercise_Instructions\" >Exercise Instructions<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#What_Strength_Training_Differences_Matter_for_Each_Body_Type\" >What Strength Training Differences Matter for Each Body Type?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#What_Cardio_Approaches_Suit_Pear_vs_Hourglass_Shapes\" >What Cardio Approaches Suit Pear vs Hourglass Shapes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#What_Results_Can_You_Expect_from_Body-Type-Focused_Workouts\" >What Results Can You Expect from Body-Type-Focused Workouts?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#Frequently_Asked_Questions\" >Frequently Asked Questions<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#What_is_the_rarest_female_body_shape\" >What is the rarest female body shape?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#Are_pear_vs_hourglass_workouts_the_same\" >Are pear vs hourglass workouts the same?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#Can_the_same_exercises_work_for_both_body_shapes\" >Can the same exercises work for both body shapes?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#Can_body-type_workouts_help_change_proportions\" >Can body-type workouts help change proportions?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">The concepts of &#8220;pear&#8221; and &#8220;hourglass&#8221; body shapes are everywhere in fitness media, often paired with promises of transforming one into the other. But how much of this is based on physiological reality, and what is simply marketing?<\/span><\/p>\n<p><span style=\"font-weight: 400;\"> <span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pear_Vs_Hourglass\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/span><\/p>\n<p><span style=\"font-weight: 400;\">The truth is, your body shape is influenced by a complex interaction of skeletal structure, genetics, and where your body preferentially stores fat. While you can&#8217;t fundamentally change your bone structure, you can strategically build muscle and manage body composition to enhance your natural physique.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This guide will move past the oversimplified advice and provide a nuanced, evidence-based approach to training. We&#8217;ll explore how to work with your body, not against it, to build strength, improve health, and achieve results that are both sustainable and realistic. Let&#8217;s break down the science behind body shapes and how you can apply it to your fitness journey.<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Is_the_Difference_Between_Pear_vs_Hourglass_Body_Shapes\"><\/span><b>What Is the Difference Between Pear vs Hourglass Body Shapes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Understanding the distinction between these common classifications is the first step. It\u2019s less about simple measurements and more about the underlying factors that create your unique silhouette.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Skeletal Structure:<\/b><span style=\"font-weight: 400;\"> This is your body&#8217;s non-negotiable framework. It includes the width of your shoulders (biacromial width), the width of your pelvis, and the length of your limbs. A wider pelvic structure is a key determinant of both pear and hourglass shapes. The primary skeletal difference often lies in the ratio between the pelvis and the shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fat Distribution:<\/b><span style=\"font-weight: 400;\"> This is largely directed by your genetics and hormones, particularly estrogen (<\/span><a href=\"https:\/\/www.jlr.org\/article\/S0022-2275%2820%2932303-8\/fulltext\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">). Gynoid fat distribution, which is common in pre-menopausal women, refers to the tendency to store fat in the hips, thighs, and buttocks (<\/span><a href=\"https:\/\/www.nature.com\/articles\/s41598-025-12262-6\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">). This pattern is characteristic of both pear and hourglass shapes. The pear vs hourglass female distinction often comes down to where fat is stored on the upper body. Hourglass figures tend to have more balanced fat distribution across the bust and hips, while pear shapes carry less fat on the upper body.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Muscle Mass:<\/b><span style=\"font-weight: 400;\"> Your baseline muscle mass and your potential for muscle growth (hypertrophy) are also genetically influenced (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S2095254625000869\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">). However, this is the most modifiable component of your body composition. How you train can significantly alter the size and definition of your muscles (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/16\/24\/4897\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">), thereby influencing your overall shape.<\/span><\/li>\n<\/ul>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pear_Vs_Hourglass\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77170\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/loop-band-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/loop-band-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/loop-band-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/loop-band-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/loop-band-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/loop-band.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s a simple breakdown (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/355699501_A_Study_on_Category_of_Female_Body_Shapes_and_their_Clothing\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">):<\/span><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<div><\/div>\n<div>\n<p><span style=\"font-weight: 400;\">Ultimately, the pear shape vs hourglass discussion highlights differences in proportion. Neither shape is inherently superior, and both are products of your unique genetic makeup.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/does-pilates-help-lose-belly-fat\/\">Does Pilates Help Lose Belly Fat? The Truth About This Viral Exercise Routine<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscles_Should_Pear_vs_Hourglass_Bodies_Focus_On\"><\/span><b>What Muscles Should Pear vs Hourglass Bodies Focus On?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">The idea that you &#8220;should&#8221; focus on specific muscles implies there is a correct or incorrect way to train based on your shape. This isn&#8217;t accurate.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the Centers for Disease Control and Prevention (CDC), adults should aim to perform muscle-strengthening activities that involve all major muscle groups on 2 or more days a week (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/adding-adults\/what-counts.html\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). This ensures balanced development, functional strength, and overall health.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">However, you can tailor your routine to emphasize certain areas if your goal is to create a more balanced aesthetic. This is a matter of personal preference, not a physiological requirement. A well-structured program hits every muscle group while allowing for extra attention where you want it.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s an example of a weekly split that targets all major muscles but leaves room for specialization:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 1: Full Body Strength A<\/b><span style=\"font-weight: 400;\"> (Focus on compound movements)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 2: Active Recovery or Cardio<\/b><span style=\"font-weight: 400;\"> (e.g., brisk walking, light cycling)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 3: Full Body Strength B<\/b><span style=\"font-weight: 400;\"> (Focus on different compound movements)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 4: Active Recovery or Cardio<\/b><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 5: Specialization Day<\/b><span style=\"font-weight: 400;\"> (Optional: Focus on a muscle group you wish to enhance, like glutes or shoulders)<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Day 6 &amp; 7: Rest<\/b><\/li>\n<\/ul>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/store.betterme.world\/products\/essential-kit?utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pear_Vs_Hourglass\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/EssentialKit3-ezgif.com-gif-to-mp4-converter.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Example_Specialization_Focus\"><\/span><b>Example Specialization Focus<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>For a Pear Shape:<\/b><span style=\"font-weight: 400;\"> You might use your specialization day to focus on building your upper back and shoulders. This can create the illusion of a more balanced <\/span><b>hourglass vs pear body shape<\/b><span style=\"font-weight: 400;\"> by widening your upper frame. Exercises could include overhead presses, lateral raises, and various rows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>For an Hourglass Shape:<\/b><span style=\"font-weight: 400;\"> You might use this day for core-focused work or full-body metabolic conditioning to maintain your proportions while enhancing overall tone.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">This approach ensures you meet health guidelines while still personalizing your training to your aesthetic goals.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">If your primary goal is building a stronger, healthier physique, you may be interested in exploring options for <\/span><a href=\"https:\/\/betterme.world\/articles\/toned-body-goals-female\/\"><b>toned body goals female<\/b><\/a><span style=\"font-weight: 400;\">.<\/span><\/p>\n<p><strong>BetterMe: Health Coaching app helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. Start using our app and you will <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pear_Vs_Hourglass\" target=\"_blank\" rel=\"noopener\">see good results in a short time.<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Workouts_Work_Best_for_Pear_vs_Hourglass_Bodies\"><\/span><b>What Workouts Work Best for Pear vs Hourglass Bodies?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">There is no single &#8220;best&#8221; workout. The optimal routine depends on your goals, fitness level, available equipment, and personal enjoyment.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The Centers for Disease Control (CDC) recommends that adults get at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity activity per week, along with the two days of strength training (<\/span><a href=\"https:\/\/www.cdc.gov\/physical-activity-basics\/adding-adults\/what-counts.html\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">). How you meet these guidelines is flexible.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The most effective strategy is to build a program around the core principles of exercise science (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1360859224004509\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">), not around a specific body shape.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here is a foundational, non-prescriptive <a href=\"https:\/\/betterme.world\/articles\/5-day-workout-plan-for-women\/\">full-body strength program<\/a> that can be adapted for anyone. The key to making it &#8220;work&#8221; for your body is adjusting volume and intensity based on your personal goals.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pear_Vs_Hourglass\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-77167\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/06\/Olesia-pilates-ring-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Full-Body_Strength_Program\"><\/span><b>Full-Body Strength Program<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Program Notes:<\/b><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Glossary:<\/b><span style=\"font-weight: 400;\"> RIR stands for Reps in Reserve, which is how many more reps you could have done before reaching muscular failure. 1RM means One-Rep Max, the maximum weight you can lift for a single repetition.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Equipment:<\/b><span style=\"font-weight: 400;\"> Barbell, dumbbells, pull-up bar (or lat pulldown machine), bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Split:<\/b><span style=\"font-weight: 400;\"> Perform Workout A and Workout B on non-consecutive days (e.g., Monday and Thursday).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Sets &amp; Reps:<\/b><span style=\"font-weight: 400;\"> The goal is to train with high effort. Whether you use a lighter load for 15-20 reps or a heavier load for 6-8 reps, you should aim to finish each set with about 2 RIR. This ensures you are creating enough mechanical tension to stimulate muscle growth.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rest:<\/b><span style=\"font-weight: 400;\"> Rest 60-90 seconds between sets.<\/span><\/li>\n<\/ul>\n<p><b>Workout A<\/b><\/p>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<\/div>\n<div><\/div>\n<div><b>Workout B<\/b><\/div>\n<div><\/div>\n<div>\n<div class=\"wpsm_comptable_shortcode_echo\"><\/div>\n<\/div>\n<div><\/div>\n<div>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_Instructions\"><\/span><b>Exercise Instructions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><b>Barbell Back Squats<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Position a barbell on a squat rack at shoulder height.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Step under the bar and rest it across your upper back (trapezius muscles), not on your neck.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grip the bar with hands slightly wider than your shoulders and lift it off the rack. Take two steps back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, toes pointing slightly outward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your chest up and core braced, initiate the movement by pushing your hips back and then bending your knees.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower yourself until your thighs are at least parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your heels to return to the starting position, squeezing your glutes at the top.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pear_Vs_Hourglass\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80089\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Cover-gym-workout-women-1.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Dumbbell Bench Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lie on a flat bench with a dumbbell in each hand, resting on your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Kick the dumbbells up to your chest one at a time, positioning them at the sides of your chest with palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and press your feet firmly into the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Push the dumbbells upward until your arms are fully extended but not locked.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the dumbbells back to the starting position.<\/span><\/li>\n<\/ol>\n<p><b>Bent-Over Rows<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, holding a barbell with an overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hinge at your hips, keeping your back straight, until your torso is nearly parallel to the floor. Allow the barbell to hang in front of you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your shoulder blades together and pull the barbell up towards your lower chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause briefly at the top, then slowly lower the weight back down.<\/span><\/li>\n<\/ol>\n<p><b>Dumbbell Lateral Raises<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet shoulder-width apart, holding a dumbbell in each hand at your sides with palms facing in.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping a slight bend in your elbows, raise the dumbbells out to your sides until they are at shoulder level.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your body should form a &#8220;T&#8221; shape. Avoid shrugging your shoulders.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the dumbbells back to the starting position.<\/span><\/li>\n<\/ol>\n<p><b>Plank<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start in a push-up position, then lower yourself onto your forearms.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your body should form a straight line from your head to your heels.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Engage your core and glutes to prevent your hips from sagging.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold this position for the designated time.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pear_Vs_Hourglass\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80070\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-4.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Barbell Romanian Deadlifts (RDLs)<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your feet hip-width apart, holding a barbell with an overhand grip in front of your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your back straight and a slight bend in your knees, hinge at your hips, pushing them backward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the barbell down the front of your legs until you feel a deep stretch in your hamstrings.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive your hips forward to return to the starting position, squeezing your glutes at the top.<\/span><\/li>\n<\/ol>\n<p><b>Overhead Press<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit or stand with a dumbbell in each hand at shoulder height, palms facing forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Brace your core and press the dumbbells directly overhead until your arms are fully extended.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the dumbbells back to the starting position.<\/span><\/li>\n<\/ol>\n<p><b>Lat Pulldowns<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit at a lat pulldown machine and adjust the knee pad to secure your legs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Grab the bar with a wide, overhand grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keeping your chest up, pull the bar down to your upper chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your lats at the bottom of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly return the bar to the starting position.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pear_Vs_Hourglass\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80062\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-12.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><b>Bulgarian Split Squats<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand a few feet in front of a bench. Place the top of one foot on the bench behind you.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold dumbbells in each hand at your sides.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower your hips until your front thigh is parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Drive through your front heel to return to the start. Complete all reps on one side before switching.<\/span><\/li>\n<\/ol>\n<p><b>Russian Twists<\/b><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the floor with your knees bent and feet slightly elevated.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lean back to a 45-degree angle, keeping your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Clasp your hands or hold a weight in front of your chest.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Twist your torso from side to side, touching the weight to the floor beside you on each rep.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">For those whose main goal involves managing weight, understanding the principles of <\/span><a href=\"https:\/\/betterme.world\/articles\/pear-shaped-body-weight-loss\/\"><b>pear shaped body weight loss<\/b><\/a><span style=\"font-weight: 400;\"> can provide additional context.<\/span><\/p>\n<p><strong>BetterMe will shake off your mental funk, rid you of your energy-zapping habits, and help you sculpt the body of your dreams. Intrigued? <a class=\"in-cell-link\" href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pear_Vs_Hourglass\" target=\"_blank\" rel=\"noopener\">Hurry up and change your life for the better!<\/a><\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Strength_Training_Differences_Matter_for_Each_Body_Type\"><\/span><b>What Strength Training Differences Matter for Each Body Type?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">From a physiological standpoint, there are no inherent differences in how muscle tissue responds to training based on your body shape.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The mechanisms of muscle hypertrophy\u2014specifically mechanical tension, muscle damage, and metabolic stress\u2014are universal. Progressive overload is the key variable that drives muscle growth for everyone (<\/span><a href=\"https:\/\/www.researchgate.net\/publication\/358008997_Improving_muscle_size_with_Weider's_principle_of_progressive_overload_in_non-performance_athletes\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Where the &#8220;differences&#8221; emerge is in the application of training to achieve a specific aesthetic goal. This is about perception and proportion.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Training for a Pear Shape:<\/b><span style=\"font-weight: 400;\"> If the goal is to create a more balanced silhouette, the focus might be on adding more training volume (sets x reps) to the upper body, particularly the deltoids (shoulders) and latissimus dorsi (back). This can create a wider upper frame, if that&#8217;s your goal. This doesn&#8217;t change your bone structure but alters the muscular envelope around it.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Training for an Hourglass Shape:<\/b><span style=\"font-weight: 400;\"> If the goal is to maintain proportions while enhancing curves, the focus would be on a balanced program that applies equal volume to both the upper and lower body. Emphasis might be placed on compound movements like squats and deadlifts for the lower body and presses and rows for the upper body.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">It\u2019s crucial to understand that these are choices, not rules. Your muscles will grow in response to sufficient stimulus, regardless of your body shape.<\/span><\/p>\n<p><em><strong>Read more:<\/strong> <a href=\"https:\/\/betterme.world\/articles\/beginner-calisthenics-workout-at-home\/\">Beginner Calisthenics Workout at Home: Your Ultimate Guide<\/a><\/em><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Cardio_Approaches_Suit_Pear_vs_Hourglass_Shapes\"><\/span><b>What Cardio Approaches Suit Pear vs Hourglass Shapes?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Cardiovascular exercise is essential for heart health and energy expenditure (calorie burning) (<\/span><a href=\"https:\/\/www.frontiersin.org\/journals\/cardiovascular-medicine\/articles\/10.3389\/fcvm.2019.00069\/full?ref=xlvgwrradqozy4\"><span style=\"font-weight: 400;\">9<\/span><\/a><span style=\"font-weight: 400;\">, <\/span><a href=\"https:\/\/jamanetwork.com\/journals\/jamanetworkopen\/fullarticle\/2828487\"><span style=\"font-weight: 400;\">10<\/span><\/a><span style=\"font-weight: 400;\">), but no specific type of cardio can target fat loss from a particular area. Your body loses fat systemically based on its genetic blueprint.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">The &#8220;best&#8221; cardio is the one you enjoy and can perform consistently.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are a few approaches for different goals:<\/span><\/p>\n<p style=\"text-align: center;\"><b>High-Intensity Interval Training (HIIT)<\/b><\/p>\n<p><span style=\"font-weight: 400;\"><a href=\"https:\/\/betterme.world\/articles\/hiit-workout-plan-for-weight-loss\/\">HIIT<\/a> involves short bursts of all-out effort (e.g., 30 seconds) followed by brief recovery periods (e.g., 60 seconds). It is highly efficient for burning calories in a short amount of time and can boost your metabolic rate for hours post-exercise (<\/span><a href=\"https:\/\/www.mdpi.com\/1660-4601\/18\/13\/7201\"><span style=\"font-weight: 400;\">11<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Best For:<\/b><span style=\"font-weight: 400;\"> Individuals short on time who want to maximize calorie burn. It\u2019s an excellent tool for anyone aiming to reduce overall body fat.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Example:<\/b><span style=\"font-weight: 400;\"> Sprinting, cycling intervals, or burpees.<\/span><\/li>\n<\/ul>\n<p style=\"text-align: center;\"><b>Low-Intensity Steady-State (LISS)<\/b><\/p>\n<p><span style=\"font-weight: 400;\">LISS involves performing cardio at a low-to-moderate intensity for a sustained period (e.g., 30-60 minutes) (<\/span><a href=\"https:\/\/www.mdpi.com\/2411-5142\/11\/1\/88#B13-jfmk-11-00088\"><span style=\"font-weight: 400;\">12<\/span><\/a><span style=\"font-weight: 400;\">). This could be a brisk walk at 3-4 mph or a steady session on the elliptical.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Best For:<\/b><span style=\"font-weight: 400;\"> Active recovery, stress reduction, and building an aerobic base. It is less taxing on the body than HIIT and can be performed more frequently.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Your diet plays a significant role alongside cardio and strength training. For those looking to refine their shape, learning about an <\/span><a href=\"https:\/\/betterme.world\/articles\/hourglass-figure\/\"><b>hourglass figure diet<\/b><\/a><span style=\"font-weight: 400;\"> may be a helpful next step.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pear_Vs_Hourglass\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80061\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Two-photos-collage-gym-workout-women-13.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Results_Can_You_Expect_from_Body-Type-Focused_Workouts\"><\/span><b>What Results Can You Expect from Body-Type-Focused Workouts?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">It&#8217;s time for a reality check. Workouts designed for a specific body type cannot change your fundamental skeletal structure or your genetic pattern of fat storage. A pear glass body shape will not transform into an hourglass through exercise alone.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here\u2019s what you can realistically expect:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Body Composition:<\/b><span style=\"font-weight: 400;\"> You can decrease your overall body fat percentage and increase your lean muscle mass (<\/span><a href=\"https:\/\/www.mdpi.com\/2072-6643\/10\/12\/1876\"><span style=\"font-weight: 400;\">13<\/span><\/a><span style=\"font-weight: 400;\">). This will lead to a more toned and defined physique, regardless of your starting shape.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Enhanced Proportions:<\/b><span style=\"font-weight: 400;\"> You can build muscle in specific areas to create the illusion of different proportions. For example, building your glutes can enhance curves, and building your shoulders can make your waist appear smaller.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased Strength and Health:<\/b><span style=\"font-weight: 400;\"> The most important result is a stronger, healthier, and more functional body. Consistent training improves cardiovascular health, bone density, and metabolic function (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S209525462200103X?via%3Dihub\"><span style=\"font-weight: 400;\">14<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved Confidence:<\/b><span style=\"font-weight: 400;\"> Learning to work with your body and celebrating its strength is far more empowering than chasing an unattainable ideal.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">The goal should be to become the strongest, healthiest version of yourself, not to fit into a predefined category.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pear_Vs_Hourglass\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-80099\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-2-1024x640.png\" alt=\"\" width=\"770\" height=\"481\" srcset=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-2-1024x640.png 1024w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-2-300x188.png 300w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-2-768x480.png 768w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-2-1720x1075.png 1720w, https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2025\/07\/Overlay-Banner-gym-workout-women-2.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<p><span data-sheets-root=\"1\"><h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions\"><\/span><b>Frequently Asked Questions<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2><ul><li><h3><span class=\"ez-toc-section\" id=\"What_is_the_rarest_female_body_shape\"><\/span><strong>What is the rarest female body shape?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">The hourglass figure, defined by a narrow waist with bust and hip measurements that are roughly equal, is often cited as one of the rarer body shapes. However, there\u2019s no reliable data on how many females have a specific body type.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Are_pear_vs_hourglass_workouts_the_same\"><\/span><strong>Are pear vs hourglass workouts the same?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Fundamentally, yes. Effective workouts are based on universal principles of exercise science, such as progressive overload (<\/span><a href=\"https:\/\/www.sciencedirect.com\/science\/article\/pii\/S1360859224004509\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">), not body shapes.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Both pear and hourglass figures benefit from a balanced routine of full-body strength training and cardiovascular exercise. The only difference would be in the optional &#8220;specialization&#8221; work an individual might choose to do based on their personal aesthetic goals.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_the_same_exercises_work_for_both_body_shapes\"><\/span><strong>Can the same exercises work for both body shapes?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">Absolutely. Exercises like squats, deadlifts, overhead presses, and rows are foundational movements that are beneficial for everyone. They target major muscle groups, build functional strength, and are essential components of any well-rounded fitness program (<\/span><a href=\"https:\/\/pmc.ncbi.nlm.nih.gov\/articles\/PMC11873903\/\"><span style=\"font-weight: 400;\">15<\/span><\/a><span style=\"font-weight: 400;\">), regardless of body shape.<\/span><\/p>\n<ul><li><h3><span class=\"ez-toc-section\" id=\"Can_body-type_workouts_help_change_proportions\"><\/span><strong>Can body-type workouts help change proportions?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3><\/li><\/ul><p><span style=\"font-weight: 400;\">To an extent, yes. While you cannot change your bone structure, you can change your muscular proportions. For instance, a person with a pear shape can build their shoulder and back muscles to create a more balanced upper-to-lower-body ratio. This is a change in muscular size, not a change in the underlying skeletal frame.<\/span><\/p>\n\n<\/span><\/p>\n<p><span data-sheets-root=\"1\"><a href=\"https:\/\/quiz.betterme.world\/first-page-generated?flow=2117&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Pear_Vs_Hourglass\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2025\/05\/PilatesOlesia1.mp4\" type=\"video\/mp4\" \/><\/video><\/a><\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Navigating the world of fitness can be confusing, especially with the amount of conflicting information about body types. A sustainable approach is to shift your focus from chasing an idealized shape to building a strong, functional, and healthy body.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Your unique physique is determined by factors largely outside of your control, but your strength, endurance, and well-being are not. Embrace an evidence-based training approach, celebrate what your body can do, and pursue goals that empower you.<\/span><\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"<p>The concepts of &#8220;pear&#8221; and &#8220;hourglass&#8221; body shapes are everywhere in fitness media, often paired with promises of transforming one into the other. But how much of this is based on physiological reality, and what is simply marketing? The truth is, your body shape is influenced by a complex interaction of skeletal structure, genetics, and [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":90113,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[45],"class_list":["post-90112","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Pear vs Hourglass Body Types: How to Train for Real Results - BetterMe<\/title>\n<meta name=\"description\" content=\"\u2605 PEAR VS HOURGLASS \u27a4 body shapes are determined by genetics, not just workouts. Discover how to train for real, sustainable results with this evidence-based guide.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pear vs Hourglass Body Types: How to Train for Real Results\" \/>\n<meta property=\"og:description\" content=\"\u2605 PEAR VS HOURGLASS \u27a4 body shapes are determined by genetics, not just workouts. Discover how to train for real, sustainable results with this evidence-based guide.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:author\" content=\"#\" \/>\n<meta property=\"og:image\" content=\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1136-pear-vs-hourglass.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1920\" \/>\n\t<meta property=\"og:image:height\" content=\"1200\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"BetterMe\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"BetterMe\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"13 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/\"},\"author\":{\"name\":\"BetterMe\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/46a2559fa95a734cb81f6fc6a2c3f404\"},\"headline\":\"Pear vs Hourglass Body Types: How to Train for Real Results\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/\"},\"wordCount\":2563,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1136-pear-vs-hourglass.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">The concepts of \\\"pear\\\" and \\\"hourglass\\\" body shapes are everywhere in fitness media, often paired with promises of transforming one into the other. But how much of this is based on physiological reality, and what is simply marketing?<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\"> <span data-sheets-root=\\\"1\\\"><\/span><\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">The truth is, your body shape is influenced by a complex interaction of skeletal structure, genetics, and where your body preferentially stores fat. While you can't fundamentally change your bone structure, you can strategically build muscle and manage body composition to enhance your natural physique.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">This guide will move past the oversimplified advice and provide a nuanced, evidence-based approach to training. We'll explore how to work with your body, not against it, to build strength, improve health, and achieve results that are both sustainable and realistic. Let's break down the science behind body shapes and how you can apply it to your fitness journey.<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Is the Difference Between Pear vs Hourglass Body Shapes?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Understanding the distinction between these common classifications is the first step. It\u2019s less about simple measurements and more about the underlying factors that create your unique silhouette.<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Skeletal Structure:<\/b><span style=\\\"font-weight: 400;\\\"> This is your body's non-negotiable framework. It includes the width of your shoulders (biacromial width), the width of your pelvis, and the length of your limbs. A wider pelvic structure is a key determinant of both pear and hourglass shapes. The primary skeletal difference often lies in the ratio between the pelvis and the shoulders.<\/span><\/li>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Fat Distribution:<\/b><span style=\\\"font-w ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/\",\"name\":\"Pear vs Hourglass Body Types: How to Train for Real Results - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/pear-vs-hourglass\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/stage.betterme.world\/articles\/wp-content\/uploads\/2026\/03\/1136-pear-vs-hourglass.jpg\",\"description\":\"\u2605 PEAR VS HOURGLASS \u27a4 body shapes are determined by genetics, not just workouts. 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But how much of this is based on physiological reality, and what is simply marketing?<\/span>\r\n\r\n<span style=\"font-weight: 400;\"> <span data-sheets-root=\"1\"><\/span><\/span>\r\n\r\n<span style=\"font-weight: 400;\">The truth is, your body shape is influenced by a complex interaction of skeletal structure, genetics, and where your body preferentially stores fat. While you can't fundamentally change your bone structure, you can strategically build muscle and manage body composition to enhance your natural physique.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">This guide will move past the oversimplified advice and provide a nuanced, evidence-based approach to training. We'll explore how to work with your body, not against it, to build strength, improve health, and achieve results that are both sustainable and realistic. Let's break down the science behind body shapes and how you can apply it to your fitness journey.<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Is the Difference Between Pear vs Hourglass Body Shapes?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Understanding the distinction between these common classifications is the first step. It\u2019s less about simple measurements and more about the underlying factors that create your unique silhouette.<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Skeletal Structure:<\/b><span style=\"font-weight: 400;\"> This is your body's non-negotiable framework. It includes the width of your shoulders (biacromial width), the width of your pelvis, and the length of your limbs. A wider pelvic structure is a key determinant of both pear and hourglass shapes. 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