Some time back, losing weight and being slimmer was the idolized body type. It was attractive and considered sexy. Over the years perceptions have changed. Today curves are the in thing. What do I mean by curves? To get a curvy body your waist needs to be small, your hips and bust need to be slightly wider and your butt must be lifted. An hourglass figure.
Let’s be honest a well toned, curvy body is very, very attractive. That’s why pictures of celebrities like Beyonce and Kim K have millions of likes. You don’t have to lose weight to look good. On the contrary, some of us need to gain weight in order to gain the thick thighs and butt. Everyone was born with a genetically determined body shape. For instance, pear or apple or straight body shape.
The good news is with a little lifestyle modification in diet and exercises it is possible to attain the hourglass figure, but the curvier you’ll get depends on your body type. These tips are for those wanting to gain weight and curves and those who want to gain curves and not lose weight.
We all know exercise is the key to looking fit and sexy. There are many types of exercise out here and all promise to give us the body we want. However, there is a perception most women; if they exercise they will lose weight or they are already slim why should they exercise? Depending on your body goals exercise is the best remedy. But not all body goals have the same approach. If you want a well toned and curvy body this is the approach you need to take
I know what you are thinking; I don’t want to gain muscles. I don’t want to look masculine. I get that, but what you don’t know is that strength training which includes using weights helps builds muscle. Muscle adds dimension and definition to areas like the hips, butt, thighs, and chest. You need to focus your energy more on strength training than cardio workouts. Cardio is good for heart health but it won’t change the way your body looks. Strength training will change your flabby curves into toned, shapely curves and help to strengthen your core and tone your abs. This, in turn, adds curves in the right places. For some reason, a lot of women avoid working out their upper body. If you want to get a curvy body your upper also body must be in good shape.
Strengthening exercise include:-
1)Lie flat on the ground with your palm touching the floor. Your arms should form 4 degrees angle
2)Ensure your back and legs are straight
3)With the support of your hands push yourself slightly up and down. Your body should not touch the ground. This completes one rep
1)Stand as tall as you can with your feet spread shoulder-width apart.
2)Lower your body as far as you can by pushing your hips back and bending your knees.
3)Push yourself back to the starting position while squeezing your glutes. That’s one rep. Do 20 – 40 reps
1)Stand tall with feet hip-width apart. Take a big step forward with right leg and start to shift weight forward so heel hits the floor first.
2)Lower body until right thigh is parallel to the floor and right shin is vertical If mobility allows, lightly tap left knee to the ground while keeping weight in the right heel.
3)Slowly move back up to starting position. Repeat on the other side. That completes one rep, do 20 – 30 reps
1)Place your hands shoulder-width apart on a secured bench or stable chair.
2)Move your butt off the bench, your legs extended out in front of you and arms straight
3)Slowly lower your body toward the floor until your elbows are bent at about a 90-degree angle. Be sure to keep your back close to the bench.
4)Once you reach the bottom, slowly move upwards pressing down into the bench to straighten your elbows, returning to the beginning position. This completes one rep.
5)You can do it with your legs straight or slightly knees bent. Repeat 20 – 30 reps
1)Stand with your with legs slightly apart wider than shoulder-distance. Toes pointed forward.
2)Shift your body weight to one side (right) causing your right knee to bend until it reaches a 90-degree angle and the other leg is straight. Glutes are pressing back behind you. Return to center and switch sides.
We are talking about attaining a slim waist. Abdominal exercise helps compress your waist to give you the curve you so wish. Not only that, but it also helps improve your posture so you can sit and stand upright to look more confident. Remember, you do not have to get a super tiny waist. Your aim is to lose excess fat and bring out the curves that were being hidden by the layers of fat.
1)Place your forearms and elbows on the ground below the shoulders.Arms should be about shoulder-width distance.
2)Ground the toes into the floor and squeeze the glutes to stabilize the body.
3)Ensure you back is straight. Maintain this position for 20 – 30 seconds
1)Lie sideways on the floor with your right hand folded on the ground.
2)Lift your body into plank being supported by your right hand. Position yourself so legs straight keeping your abdominals engaged and your feet stacked.
3)Hold for about 20 seconds. Repeat on the other side. That completes one rep. Repeat 10 – 20 reps
Hip plank twist
1)Start out on a plank position.
2)Keeping your belly muscles tucked in (you should be able to breathe), twist your hip slightly on one side until it is close to touching the ground. Slowly get back into plank position
3)Twist your hip to the other side until it is close to touching the ground. Then slowly resume plank position. This completes one rep. Repeat 20 – 30 reps
1)Lie flat on the ground. Place your hands behind your head. Slightly fold you knees to cause your knees to bend.
2)Draw in your belly muscles. Remember to breath
3)Lift your legs off the ground to at least 30 degrees
4)Slowly lift your left leg towards your head; simultaneously push your right hand forward (while still behind your head) till your elbow touches your left knee. As the pedal motion, while your left knee is folded the right leg should remain straight.
5)Resume the initial position and then repeat the other side. Lift your right leg towards your head simultaneously push your left hand forward (while still behind your head) till your elbow touches your right knee. The left leg should remain straight. That completes one rep
It’s important to adjust your diet to gain maintains weight. This means you need to replace the calories being burned during exercise. Remember we don’t need excess fat. If you are burning excess fat reduce unhealthy fat and increase healthy calories. If you want to gain weight you need to eat more than you burn and if you maintain you need to replace unhealthy fat with healthy fat.
You might need to eat a bit more during your main meals. Avoid snacks and junk food. Instead replace them with eggs, bananas oatmeal, chicken, fish fruits, veggies, and dairy. Water is also important. Whatever your goal is you need to increase your intake of water. Exercising increases your need for fluids. Drink more water before and after work out.
You may also consider reducing or avoiding alcohol. Alcohol is known to add unwanted fat, slows down the rate of metabolism and adds stress on your body
As much as you need to exercise you also need to rest. Get enough rest. Some women overdo these exercises thinking they would get results sooner. On the contrary, overworking only damages the progress. Have time set aside for exercising and time for resting.
Sleep for 7 to 8 hours and before sleeping try and relax for an hour to release all the days’ pressure for a restful night sleep.
It is advised to add stress relieving activity in your schedule. When your body is filled with stress, pressure or anxiety it releases cortisol. Cortisol is a hormone that manages how your body uses carbohydrates, fats, and proteins. When under stress cortisol can it can derail your body’s most important functions and lead to rapid weight gain. You can try, yoga, meditation, massage to help relieve stress. Making positive body changes is a physical and mental process. Ensure your body is at its top shape to see the best results.
As you turn to this approach, remember it won’t happen overnight. If you are a beginner you can start with fewer reps at least 10 – 15 per day. As your body adjusts and get stronger add to the number of reps you perform daily.You need to be self-disciplined enough to do your exercise daily and promptly. Nothing comes easy, not event that hourglass figure. You have to put in the work. No pain no gain.
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