Q Dear Fitness Explorer

Is it possible to change the shape of my body? I'm what you would call "pear shaped." I'm doing aerobics three times a week. Is this enough?

A Dear Sue,

While aerobic exercise is beneficial for the heart and should be performed, it does little to change the shape of your body. Chances are if you start out as a large pear and do aerobics for a while, you'll end up a small pear. The most effective way to change the shape of your body is to engage in a resistance (weight training) program.

This should be a total body work-out with particular emphases placed on the deltoid muscles (shoulder) and the latissimus dorsi muscles or lats (the large V-shaped muscles that extend from your underarms down across your back). Developing these will give your physique a more balanced look by making you wider on top and creating the illusion of a smaller waist and hips.

Here are some tips for shoulder training. The deltoid muscle (shoulder) has three different heads: Anterior (front), Medial (middle), and Posterior (rear). Each head has a different function and requires specific exercises to be worked effectively. For a balanced physique, perform exercises that work all three heads. Because your goal is to look wider in your upper body, pay attention to medial (middle) head development.

The best exercise to target the middle delt is the lateral raise. Use two light dumbbells hanging in front of you. Your feet should be hip to shoulder width apart. Bend forward so you are slightly flexed at the hips (this will help to align the middle delt fibers against gravity for the most efficient performance). Your head and neck should be neutral, with your chin tucked. Your palms should be facing each other, hands shoulder width apart (weights should not be touching in the center). Your wrists should stay neutral, or slightly flexed, elbows slightly flexed. In a controlled motion, raise the dumbbells sidewards just until elbows are parallel to the floor. Return slowly to start position, repeat for up to 10 to 12 repetitions.

For the Latissimus Dorsi muscle, perform seated lat pulldowns. Using a lat pulldown machine, grasp the overhead pulley bar with a shoulder width underhanded (palms facing up) grip (most women perform this exercise better with a narrow grip). Pull the bar straight down to just below your collar bone. Lean backwards only slightly to allow the bar to clear your chin. Concentrate on working your lat muscles. The tendency is to use your bicep (arm) muscles to do the work. Stay focused on using the lats.

There are many exercise you can do to work the shoulders and lats. These two exercises are good ones to get you started. Remember, each person's genetic makeup predisposes them to a certain body type. You can change your shape, but be realistic about your expectations.

The late Vince Gironda, fitness guru to the stars, once said There are three focal points on the body (for moth men and women) that give the appearance of a good physique. They are wide shoulders, narrow waits (abs) and diamond shaped calves. Give this tip much consideration in developing your physique.

• Always consult your physician before beginning any exercise routine or diet.

• Send questions to: Fitness Explorer, PO Box 471, Apalachin, NY 13732Kay Hess and her husband Bill, an East Coast Weight Lifting Champion, are well known in the area. Kay has held seminars and has had great success in training both men and women over the last 15 years. She is affiliated with ISSA (International Sports Sciences Association) and certified with NASM (National Academy of Sports Medicine).