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How To Get Sculpted Curves Quickly Without Body Shapers

by
ISSA Certified Specialist in Fitness & Nutrition
How To Get Sculpted Curves Quickly Without Body Shapers May 15, 2018

Curves are not just back, they are back with a bang! Celebs like JLo, Sofia Vergara, Eva Mendes, Demi Lovato, Beyoncé, Kim Kardashian, and others have redefined fashion and changed the 90s mindset. While women of different shapes and sizes can be curvy, getting the right curves in the right places is what most of them struggle with. Because belly flab is not the “curve” you want. And it is harmful to your health. That’s why I am here to help you sculpt curves without resorting to waist cinchers/corsets. Give this post a read and get the body of your dreams. Swipe up!

Step 1 – Balance Your Body Weight

Step 1 – Balance Your Body Weight Pinit

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Depending on your age, height, weight, activity level, and medical conditions, you have to either shed some pounds or gain a few.

If your BMI indicates that you are overweight, include some cardio in your exercise routine and avoid all junk food (soda, fried food, high-sodium foods, sugary treats, etc.) to shed the fat quickly. Do cardio like running, swimming, HIIT, or biking to mobilize the fat and utilize the extra calories in the form of usable energy.

If your BMI indicates that you are underweight, consume healthy fats (avocado, nuts, seeds, nut butter, coconut oil, avocado oil, and olive oil), protein (chicken with skin, eggs, tofu, mushroom, and lentils), and carbs (fruits and veggies). You must also do strength training exercises that will help you build muscles and look toned.

Step 2 – Tone Your Waist

Step 2 – Tone Your Waist Pinit

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As mentioned before, you do not want curves in your belly region. Not only does it not look good, but it also poses serious health risks. Moreover, slimming your waist will make your shoulders and hips look broader, giving the perfect illusion of an hourglass figure. Here are a few exercises and tips that will help you tone your waist.

3 Best Exercises For A Slim Waist

1. Lying Side Bend

Target

Obliques, abs, and glutes.

How To Do Lying Side Bend
  1. Lie down on a mat. Bend your knees and keep your feet flat on the mat. Place your hands by your side, palms facing the mat, lift your neck, and look at the top of your knees. This is the starting position.
  2. Keeping your hands straight, crunch sideways to your right and try to touch your right heel with your right hand.
  3. Crunch sideways to your left and touch your left heel with your left hand.
Sets And Reps

3 sets of 15 reps

2. Legs Straight Up Crunches

Target

Upper and lower abs.

How To Do Legs Straight Up Crunches
  1. Lie down on a mat and lift both your legs such that they are at 90 degrees with the floor. Extend your hands up at a 45-degree angle and point them toward your feet. This is the starting position.
  2. Keeping your legs straight, lift your head and the back of the shoulders, and try to touch the tips of your fingers to the tip of your toes.
  3. Relax and get back to the starting position.
  4. Repeat.
Sets And Reps

3 sets of 25 reps

3. Leg Drop Crunches

Target

Obliques, glutes, lower abs, and upper abs.

How To Do Leg Drop Crunches
  1. Lie down on a mat. Keep your spine straight, and core engaged. Place a thumb behind each ear and hold the back of your head with the other fingers. Lift your legs such that they are at 90 degrees with the floor. This is the starting position.
  2. Lower your right leg. Crunch up, twist your body to your left, and try to bring your right elbow close to your left leg.
  3. Bring your right leg up. Simultaneously, lower your left leg and twist your body toward your right, bringing your left elbow close to your right leg.
Sets And Reps

3 sets of 15 reps

Tips To Get A Slim Waist

  • Stay Hydrated

Hydration is very important for your health. Water flushes out toxins, brings down stress levels, and helps maintain internal pH and homeostasis. Staying hydrated will help you lose the extra pounds from your belly and waist region.

  • Better Quality Food

The more junk food you consume, the more your belly region will bulge out. In fact, if you are on the skinny side, you may gain a little weight by consuming too much of junk food, but you will not look toned. To look toned and have a good posture, you have to consume good quality food. It may or may not be organic/free-range, but you have to focus on consuming fruits, veggies, protein, dairy, and healthy fats. These are real foods that will help you maintain the right weight. Also, control your portions even while eating healthy foods as anything in higher quantities can lead to an imbalance in the body.

These are the ways you can slim/tone up your waist. Now, you also have to work on your upper body. Why? Scroll down to find out.

Step 3 – Sculpt Your Upper Body

Step 3 – Sculpt Your Upper Body Pinit

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Sculpting your upper body, i.e., the shoulders, chest, and upper back will help your waist look smaller. And that will create the upper curve of the hourglass figure you are aiming for. Here are a few exercises and tips for toning your upper body.

3 Best Exercises For Toning Your Upper Body

1. Push-ups

Target

Chest, shoulders, abs, glutes, and upper back.

How To Do Push-ups
  1. Lie down on your belly on a mat. Keep your palms just beside your bust. Your fingers must point straight ahead, elbows at 45 degrees with your body, and chin gently placed on the floor. This is the starting position.
  2. Balancing your core on your toes and palms, push your body up until your hands are fully extended. Make sure not to bend your spine.
  3. Slowly lower your body back to the starting position.
Sets And Reps

3 sets of 12 reps

Tip: If you are a beginner, start with knee push-ups and fewer reps per set.

2. Tricep Dips

Target

Triceps, biceps, and shoulders.

How To Do Tricep Dips
  1. Sit on the edge of a chair with your palms on either side of the chair, elbows facing back, your thumb close to your glutes, and fingers holding the edge of the chair. Roll your shoulders back, and engage your core.
  2. Lift your hips from the chair and take one step forward. This is your starting position.
  3. Flex both your elbows and lower your hips in a straight line. Stop when they are just about to touch the floor.
  4. Push your hips back up in the same straight line.
Sets And Reps

3 sets of 10 reps

Tip: Do not just thrust your hips up and down. You have to drive the movement through your shoulders, arms, and hips.

3. Lat Pulldown

Target

Lats, shoulders, and biceps.

How To Do Lat Pulldown
  1. Hold a two or five-pound dumbbell in each hand. Stand straight with your feet shoulder-width apart. Keep your core engaged, and shoulders rolled back. Lift your hands, with the forearms at 90 degrees with the upper arms, palms facing forward, and upper arms at shoulder level. This is the starting position.
  2. Inhale and push the weights up above your head.
  3. Exhale and pull them back down. Make sure your elbows go back a bit and feel a squeeze in your upper back muscles.
Sets And Reps

3 sets of 15 reps

Tips To Get A Sculpted Upper Body

  • Test Your Hormones

Hormones play a crucial role in a woman’s life (talk about it!). Hormonal imbalance can cause women to accumulate fat in excess or not at all! Upper back fat is an indication of insulin resistance that will ultimately develop into diabetes in the future. Also, not gaining fat, no matter how much you eat, is again a sign of concern. So, test your hormones and see if there is an imbalance. If yes, talk to your doctor and find out the best way to tackle this problem.

  • Do Upper Body Workout Every Two Days

Hormonal imbalance or not, your workout regimen must target your upper body muscles. And if you want to get a curvy and sexy body, you must do upper body workout every two days. You can do bodyweight training, weights, or even use machines in the local gym.

Now, let’s understand how to remold and reshape your thighs and buttocks. Scroll down.

Step 4 – Shape Up Your Thighs And Buttocks

Step 4 – Shape Up Your Thighs And Buttocks Pinit

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If you have a natural curvy lower body, you are blessed. But for those who have either excess flab or no flab in this region, things can get a little tricky. You either have to bulk up or lose the flab. Don’t worry, we have a few easy ways to get the perfect curves in your lower body. Take a look.

6 Best Exercises For Toned Thighs And Curvy Buttocks

1. Forward Lunges

Forward Lunges Pinit

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Target

Quads, hamstrings, calves, and hip flexors.

How To Do Forward Lunges
  1. Stand straight with your core engaged and shoulders rolled back. Take a step forward with your right leg, lift your left heel, place your hands on your waist, and look straight ahead. This is the starting position.
  2. Flex both your knees and lower your body without bending your upper body. Go down until your left knee almost touches the floor, and your right thigh and calf are perpendicular to each other.
  3. Hold this pose for a moment and then get back up to the starting position.
  4. Put your left leg forward, flex your knees, and lower your body until your right knee is very close to the floor.
  5. Get back up to the starting position. This completes one rep.
Sets And Reps

3 sets of 15 reps

2. Plie Squat

Plie Squat Pinit

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Target

Adductors (inner thigh), hamstrings, and glutes.

How To Do
  1. Stand straight with your feet wider than shoulder-width apart. Turn your feet out at 45 degrees, roll your shoulders back, keep your back straight and hands by your side, and look ahead. This is the starting position.
  2. Flex your knees and lower your body. Keep your back straight. Your knees should point diagonally out. Flex your elbows and bring your arms in front of you for better stability.
  3. Pause for a moment and then get back up to the starting position.
Sets And Reps

3 sets of 15 reps

3. Hip Thrust

Target

Glutes, hamstrings, quads, and lower back.

How To Do
  1. Lie down on your back. Flex your knees, and keep your feet flat on the floor. Place your hands by your side, palms flat on the mat, relax your shoulders, and look up. This is your starting position.
  2. Lift your hips such that your body is only supported on your feet and upper back. Squeeze your glutes. Your thighs should be in line with your spine.
  3. Relax and lower your hips.
Sets And Reps

3 sets of 15 reps

4. High Knees

High Knees Pinit

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Target

Quads, hamstrings, calves, glutes, and lower abs.

How To Do
  1. Stand straight with your legs hip-width apart, shoulders relaxed, and look straight ahead.
  2. Hop on your right leg, flex your left knee, and lift your left leg. Your leg should be high up with the thigh at 90 degrees with the calf.
  3. Lower your left leg, hop, flex your right knee, and lift your right leg. The right thigh should be perpendicular to the right calf. This completes one rep.
  4. Do this at your jogging speed in one spot.
Sets And Reps

3 sets of 20 reps

5. Side Lunges

Side Lunges Pinit

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Target

Adductors, abductors, glutes, hamstrings, quads, and lower back.

How To Do
  1. Stand with your shoulders rolled back, back straight, and legs wide apart (see image). This is your starting position.
  2. Flex your right knee, shift your body weight to your right, and slowly lower your body. Your right knee should point diagonally out, and your left leg should be fully extended. The left foot must be flat on the floor. For stability, you can flex your elbows and hold your right hand with your left. Lower your body as far as you can and feel the burn in your inner thigh area.
  3. Slowly lift your body back to the starting position.
  4. Flex your left knee, and lower your body to your left. The left knee must be pointing diagonally out, and right leg fully extended. This will complete one rep.
Sets And Reps

3 sets of 10 reps

6. Donkey Kicks

Donkey Kicks Pinit

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Target

Glutes, hamstrings, quads, and lower back.

How To Do
  1. Assume the Table Pose on a mat. Make sure your core is engaged, shoulders relaxed, and elbows directly below your shoulders. Keep your neck in line with the back. This is the starting position.
  2. Lift your right leg off the ground. Keeping the knee flexed, kick your right leg back and up towards the ceiling. Repeat 12 times.
  3. Lift your left leg off the ground and kick it back and up toward the ceiling. Repeat 12 times.
Sets And Reps

3 sets of 12 reps

Apart from these exercises, you can also do the following thigh and butt strength training exercises.

5 Thigh And Buttocks Strength Training Exercises For A Curvy Body

Go to the nearest gym and ask your trainer to help you do the following buttocks and thigh bulking exercises:

  1. Leg press
  2. Dumbbell/barbell squat
  3. Barbell hip thrust
  4. Sumo deadlift
  5. Thigh abductor

These exercises will tone your lower body, which will help you look curvy. Last, but not the least, here is a list of dos and don’ts for you.

Dos And Don’ts

DosDon’ts
Workout regularly. Do a mix of cardio and strength training.Do not consume junk food.
Include protein and carbs in your pre or post workout drink.Do not drink energy drinks for energy before a workout.
Eat healthy.Do not lift heavy weights as they might cause injuries.
Stay hydrated.Do not drink packaged fruit juices/soda.
Push yourself to do one more rep/set than you did the last time.Do not give up.

To conclude, if you are into the curvy look, you can get it easily by tweaking your lifestyle a bit. Follow the instructions in this article only if you truly love curves. However, do not think that curves are the ultimate measure of beauty, and don’t force yourself to become curvy if you don’t want to. You are beautiful, curvy or not. Don’t let anyone tell you otherwise. Take care!

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Charushila Biswas

Charushila is an ISSA Certified Specialist in Fitness Nutrition and a full-time contributor to Diet & Weight Loss at Stylecraze. She believes that food has healing powers and eating good food is the best way to lose weight. A binge eater-turned-fitness enthusiast, Charushila likes to share her knowledge and experience with the world. When she is not working, she loves to cook healthy food, watch movies, travel, workout, and read Bengali literature.