Eliminate the Pear Shape!

My wife and I were walking along the harbor in San Francisco a few weeks ago when two ladies ran by. They were jogging, talking, and laughing, and you could tell they were great friends. This run wasn’t anything new for them, and it seemed that they both were enjoying themselves. I think anyone would look at them and agree that they were both in shape. However, one of them had pear-shaped hips. I turned toward my wife and said, “That lady on the left runs every day, but no matter how far or fast she runs, she can’t lose her hips. She can’t get rid of her pear shape. She wakes up, looks in the mirror every morning and sighs, saying, ‘Well…I guess I better go run again’ but she can’t figure out why her body never changes.”

I know that she probably isn’t 100% pleased with the way she looks. Sadly, that’s what most likely gets her out of bed in the morning. As much as she’d like to tell herself that she enjoys running and enjoys time with her girlfriend, that’s just not true. Deep down, she doesn’t like what she sees staring back at her in the mirror.

So, why doesn’t her body change? Simple…her pelvis is completely out of position. Take a look at this picture, and you’ll see what I mean:

Notice how the waistline on her shorts is lower in the back than it is in the front? As her pelvis starts to tilt more and more posterior, she begins to develop her pear-shaped hips. On top of that, her body is now working inefficiently and thinks that it needs to save energy (a.k.a. fat cells) for a rainy day. The fat cells are stored in the spot with the least amount of (efficient) movement and…voila…she ends up looking like this:

AND SHE LOOKS LIKE THIS DSPITE THE FACT THAT SHE IS RUNNING DAILY! So, what’s the answer? How can we get your pelvis aligned so that you start to move efficiently, lose fat cells and say goodbye to your pear? We have to stay focused on your posture! Your pear-shaped hips are simply to body’s way of telling you that you’re out of balance, and our job at Egoscue is to return you to a balanced position. Only then will you be free of pain, start to lose weight, have more energy, and run more efficiently again.

Ready to eliminate your pear shape? Great! Take the following exercises, in order, to begin changing your pelvic position.

1. Modified Floor Block:

Sets 1 | Reps 1 | Duration 0:06:00

  1. Lie on your stomach with your forehead on the floor
    • Your feet should be pigeon-toed and your buttocks relaxed
  2. Elevate your bent arms 4 to 9 inches by placing your forearms and elbows on blocks
  3. Breathe and relax your upper body
  4. Hold as directed on your menu

2. Modified Floor Block–Prone Ankle Squeezes:

Sets 3 | Reps 20 |

  1. Lie on your stomach in the Modified Floor Block position
    • Your feet should be pigeon-toed and your buttocks relaxed
    • Elevate your bent arms 4 to 9 inches by placing your forearms and elbows on blocks
  2. Place a pillow between your ankles/feet
  3. Bend both knees to about 90 degrees and flex your toes down toward the floor
  4. Press and release your ankles/feet into the pillow
  5. Repeat as directed on your menu

3. 3-Position Toe Raises:

Sets 3 | Reps 10 |

  1. Stand with your body aligned straight up and down, with your hips directly over your heels
    • Hold onto a wall or doorway loosely to keep your balance
  2. For the first set, point your toes straight ahead
  3. Roll up onto the balls of your feet, keeping the weight evenly distributed over all five toes
  4. Lower you heels back to the ground in a smooth motion
  5. Repeat as directed on your menu
  6. For the second set, point your toes outward at about a 45 degree angle
  7. Repeat steps 3 and 4 as directed on your menu
  8. For the third set, point your toes inward so your big toes are touching
  9. Repeat as directed on your menu

Try doing these e-cises before you run. When you go out, tune in to what your body is doing. What changes with your run? Is it easier? Do you feel more fluid? Keep me posted on your progress!