How To Get A Curvy Body Naturally Without Body Shapers

Written by Charushila Biswas
ISSA Certified Specialist in Fitness & Nutrition

Curves are not just back – they are back with a bang! Thanks to celebs like JLo, Sofia Vergara, Eva Mendes, Beyoncé, and Kim K for redefining fashion and changing the 90s mindset. While women of different shapes and sizes can be curvy and achieve that hourglass figure, getting curves in the right places is a real struggle. The bone structure, body type, genetics, and lifestyle play a vital role in determining body shape.

Thankfully, you can get a curvy body naturally without resorting to waist cinchers or expensive surgeries. Read on to know how to get the body of your dreams in 5 steps. Swipe up.

How To Get A Curvy Hourglass Body Naturally

Step 1: Trim The Waist – 5 Best Exercises

The first step to get a curvy body is to whittle away the excess fat from the belly region (lower belly and side fat). Women tend to accumulate fat in this area easily, which is quite tough to get rid of. But don’t worry. Just practice these 5 exercises for 15 minutes daily to see promising results.

1. Leg-Up Crunches

Leg-Up Crunches

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  • Lie down on a mat and lift both your legs at 90° from the floor. Extend your hands up at a 45° angle and point them toward your feet. This is the starting position.
  • Keep 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.
  • Relax and get back to the starting position.
  • Do 3 sets of 15 reps.

2. Bicycle Crunches

Bicycle Crunches

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  • Lie down on a mat. Keep your spine straight and core engaged. Place each of your thumbs behind a ear and hold the back of your head with the other fingers. Lift your legs at 90° from the floor. This is the starting position.
  • Lower your right leg. Crunch up, twist your body to your left, and try to bring your right elbow close to your left leg.
  • Bring up your right leg. Simultaneously, lower your left leg and twist your body toward your right, bringing your left elbow close to your right leg. This completes one repetition.
  • Do 3 sets of 15 reps.

3. Lying Ankle Touches

  • 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. Now, lift your neck, and look at the top of your knees. This is the starting position.
  • Keeping your hands straight, crunch sideways to your right, and try to touch your right heel with your right hand.
  • Crunch sideways to your left and touch your left heel with your left hand. This completes one repetition.
  • Do 3 sets of 20 reps.

Note: To make this exercise more challenging, place your feet further away from your hips.

4. Leg Raises

Leg Raises

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  • Lie down on a mat and keep your hands to the side and palms flat on the floor.
  • Engage your core and lift your legs off the floor.
  • Stop when your legs are perpendicular to the floor.
  • Exhale and slowly bring your legs down. Stop before they touch the floor.
  • Raise your legs again.
  • Do 3 sets of 15 reps.

5. Mountain Climbers

Mountain Climbers

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  • Get down on all fours. Keep your toes pointed, palms flat on the floor, and elbows directly below your shoulders.
  • Extend your legs behind you and come to a plank pose. Engage your core and squeeze your glutes.
  • Exhale, flex your right knee, and bring it up close to your chest.
  • Inhale and get your right leg back to the starting position.
  • Exhale, flex your left knee, and bring it straight up to your chest.
  • Inhale and get your left leg back to the starting position. This completes one repetition.

Focus on toning and improving the posture of your upper body to achieve a curvy shape. Open shoulders and chest, straight upper back, and a streamlined neck – all contribute to a naturally curvy look. Here are 3 upper body exercises that can be of immense help. Scroll down.

Step 2: Tone The Upper Body – 3 Best Exercises

Sculpting your upper body, i.e., the shoulders, chest, and upper back, will help your waist look slimmer. This will help create the upper curve of the hourglass figure you are aiming for. Practice these exercises for toning your upper body.

1. Tricep Dips

Tricep Dips

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  • Sit on the edge of a chair or bench with your palms on either side, elbows pointing back, and fingers holding the edge of the chair. Roll your shoulders back and engage your core.
  • Lift your hips from the chair and take a step forward. This is your starting position.
  • Flex your elbows and lower your hips. Stop when they are just about to touch the floor.
  • Push your hips back to the starting position.
  • Do 3 sets of 12 reps.

2. Push-Ups

Push-Ups

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  • Lie down on your belly on a mat. Keep your palms beside your bust. Point your fingers straight ahead, with the elbows at 45° with your body, and chin gently placed on the floor. This is the starting position.
  • Balance your core on your toes and palms and push your body up until your hands are fully extended. Make sure not to bend your spine.
  • Slowly lower your body back to the starting position.
  • Do 3 sets of 12 reps.

3. Shoulder Press

Shoulder Press

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  • Hold a dumbbell in each hand.
  • Stand straight with your feet shoulder-width apart, chest out, and look forward.
  • Roll your shoulders back, curl your arms up, and bend your elbows to bring your upper arms in line with your shoulders. Keep your arms open. This is the starting position.
  • Exhale and press your hands overhead with the palms facing out.
  • Inhale and lower your hands back to the starting position.
  • Do 3 sets of 12 reps.

Apart from reducing belly fat and toning the upper body, you must also focus on toning the lower body. If you have a pear-shaped figure, focus on reducing the excess fat and tightening the thighs and glutes. If your body is rectangle-shaped, try to build and tone the lower body muscles. Scroll down to get started.

Step 3: Tone The Thighs & Hips – 5 Best Exercises

1. Side-Lying Leg Raises

Side-Lying Leg Raises

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  • Lie down on your right side. Support your head with your right palm and place the left hand in front of your chest. This is the starting position.
  • Lift your left leg until it is perpendicular to the floor.
  • Exhale and bring your leg down.
  • Before your left leg touches the right, lift it up again.
  • Do this 15 times before lying on your left side and raising your right leg 15 times. This completes one set.
  • Do 3 sets of 15 reps in each leg.

2. Weighted Lunges

Weighted Lunges

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  • Hold a dumbbell in each hand.
  • Stand straight with your feet shoulder-width apart.
  • Roll your shoulders back, chest out, look forward. This is the starting position.
  • Take a step forward with your right leg.
  • Bend your knees and lower your body in a straight line until your right thigh is parallel to the floor.
  • Step back to the starting position.
  • Take a step forward with your left foot. Lower your body by bending your knees.
  • Step back to the original position. This completes one repetition.
  • Do 3 sets of 12 reps.

3. Plie Squat With Ankle Lift

Plie Squat With Ankle Lift

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  • Stand straight with your feet wider than shoulder-width apart. Turn your feet out at 45°, roll your shoulders back, keep your back straight and hands by your side, and look ahead. This is the starting position.
  • 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.
  • Lift your right heel off the floor and then the left. Keep breathing. Focus on balancing your body. Feel the stretch in your inner thighs, glutes, thighs, and calves.
  • Pause for 5 seconds, lower your heels to the floor, and get back up.
  • Do 3 sets of 2 reps.

4. Squats

Squats

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How To Do

  • Stand straight with your feet shoulder-width apart and pointing outwards. Roll your shoulders back, push your chest out, and look forward. This is the starting position.
  • Push your hips back, bend your knees, and lower your body into a sitting position. Make sure your knees do not overshoot the toes.
  • Keep your back straight. Avoid curving at the lower back.
  • Pause and get back to the starting position.
  • Do 3 sets of 12 reps.

5. Donkey Kicks

Donkey Kicks

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  • Get on all fours on a mat.
  • Bend your elbows and place them on the mat. Keep your core tight and look at the top of the mat. This is the starting position.
  • Lift your right leg off the floor.
  • Kick your leg up towards the ceiling, keeping it bent or flexed from the knee.
  • Bring your leg down, and before your knee touches the floor, kick it up again.
  • Repeat 12 times before doing the same with the left leg.
  • Do 3 sets of 12 reps on each side.

These exercises will help you get a curvy body. Target one region on a day – either the upper body, the abs, or the lower body. Do not do all the exercises in a day. Also, take short breaks and get enough rest to aid muscle recovery and prevent injuries.

You must also be careful of what you eat. Take a look at the following section to know what’s the right diet for a curvy body.

Step 4: Eat, But Not Junk!

Diet also plays a vital role that determines your body shape. To get a curvy body, 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 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.

While it is important to follow all the steps mentioned above, nothing will work unless you are focused.

Step 5: Stay Focused

A great way to stay focused is to give yourself short-term goals. You have to work on your body every single day. Set a goal for a week. Make a routine of getting your daily dose of exercise either in the evening or morning.

Another way to remind yourself of achieving your goal is to write motivational quotes and paste post-it notes in your field of view.

The best way to avoid junk food is not to buy them at all. Consume veggies, fruits, healthy snacks (beetroot crisps, mung bean salad, baby carrots, digestive biscuits, or yogurt), lean protein, and healthy fats to keep yourself full.

You can also consume doctor-prescribed protein drinks to improve your muscle mass. Juices fortified with calcium also help improve bone density and strength.

Go to bed within 2-3 hours of dinner. Staying awake triggers hunger. It also increases the chances of stress, which can lead to either weight gain or loss.

Here’s a list of the dos and don’ts you should be aware of.

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.

Conclusion

Your bone structure and genetics play a vital role in determining your body shape. If you are into the curvy look, you can achieve it easily with the exercises mentioned above. Maintain a proper diet and tweak your lifestyle a bit. It will help mold your figure to the one that you feel the most confident and comfortable in. Always remember, you are beautiful, curvy or not.

 

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Charushila Biswas is a Senior Content Writer and an ISSA Certified Specialist in Fitness & Nutrition. She is an alumni of VIT University, Vellore and has worked on transgenic wheat as a part of her Masters dissertation from NRCPB (IARI), New Delhi. After completing her Masters, she developed a passion for nutrition and fitness, which are closely related to human psychology. This prompted her to author a review article in 2015. She has written over 200 articles on Fitness and Nutrition. In her leisure time, Charushila loves to cook and enjoys mobile photography.