Curves on the body can help increase your self confidence, especially when wearing revealing outfits. If your curves aren't what you'd like them to be, you can get more by doing the proper weight training exercises. The chest, shoulders, butt, thighs and waist are areas that can be enhanced by packing on muscle mass. This can be achieved with free weight exercises and fitness equipment.
Step 1
Lie on a flat bench to do bench presses with a barbell. Grasp the bar with a wide grip, push it off the supports and hold it directly above you with your arms extended. Slowly lower the bar down to lightly touch your chest, push it up and repeat.
Step 2
Sit on a workout chair to do shoulder presses with dumbbells. Hold the weights above and slightly to the sides of your shoulders with your palms facing forward. Push the weights straight up, stopping just short of locking out your arms. Slowly lower the weights and repeat.
Step 3
Execute a set of step-ups with a step stool or bench. Stand behind the bench with dumbbells in your hands and your feet hip-width apart. Place your right foot on the bench, then left foot. Step down leading with your right and step up leading with your left. Step down leading with your left and continue to alternate back and forth with each foot leading.
Step 4
Walk across the room while holding dumbbells to do lunges. Hold the weights at your sides as you step forward with your right foot. Lower yourself down by bending your knees. Stop when your right thigh parallels the floor and your left knee is an inch above the floor. Stand up, step forward with your left foot and lunge again. Continue to alternate each lead foot.
Step 5
Grab a barbell to do stiff leg deadlifts. Stand with your feet shoulder-width apart and hold the bar in front of your thighs with an overhand, shoulder-width grip. Slowly bend forward and lower the bar toward the ground. Stop when you feel a strong contraction in your butt and hamstrings. Stand up and repeat.
Step 6
Fasten a pair of ankle weights to your lower legs to do abductions. Stand with your feet hip-width apart, lift your right foot and raise your right leg laterally in a sweeping motion. Go as far as possible, hold for a second and lower your leg. Repeat for a set of reps and switch legs. Place one hand on a chair or wall for balance if need be.
Step 7
Perform a set of bicycle kicks to work your midsection. Lie on your back with your legs lifted, knees bent and shins parallel to the floor. Position your hands on the sides of your head and lift your shoulders off the floor. Bring your right elbow and left knee toward each other while extending your right leg. Pause for a second and repeat with your other arm and leg. Continue alternating back and forth in a continuous, cycling motion.
Tips and Warnings
- Perform 10 to 12 reps of every exercise except bicycle kicks. Do 15 to 20 reps of them. Do three to four sets of all the exercises and perform them three days a week on alternating days.
Things You'll Need
- Bench
- Barbell
- Dumbbells
- Workout chair
- Ankle weights
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