The question
My body type is pear shape, to the extreme. Are there exercises I can do to specifically target the fat on my hips and thighs?
The answer
My first piece of advice to anyone wanting to transform their body is to make sure their nutrition is optimal. That said, since genetics plays a huge part in fat distribution, even though you hold fat primarily in your hips and thighs, a clean diet will most likely make you lose weight from all over.
More so than for other body types, the right strength-training program is imperative for you to optimize your genetic potential.
Make sure you are performing lower body exercises such as squats, lunges, step-ups and deadlifts to strengthen and shape your lower half.
Also, train your upper body, specifically your shoulders. Many women shy away from working their upper body, but having well defined shoulders will help your body look more proportional.
Try this exercise
Front raise to reverse fly to shoulder press: Start standing with your arms in front of your body, palms resting on your thighs holding a three- to five-pound weight in each hand. Lift your arms up to shoulder height. Keep your arms at shoulder height and use the muscles around your shoulder blades to bring your arms backward so your body looks like a "T." Keeping your arms at shoulder height, retrace your movement so your arms come back in front of you. Then slowly lower your arms back down to your thighs. Do 10 to 15 reps.
Trainer's tip
To ensure your shoulders stay healthy, make sure you also strengthen your rotator cuff muscles. Lie on your side holding a three- to five-pound weight with your arm at 90 degrees and your palm facing the ground. Keep your upper arm still against your body as you rotate your forearm so your fist faces the ceiling. Repeat 10 times.
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