Curves is an international chain of fitness studios where women work out using combined aerobic and resistance training. Exercise machines, designed to target specific muscle groups and arranged in a circle, alternate with platforms for running in place. The setup keeps you in constant motion. Cued to move on by a recorded reminder, you spend about 30 seconds at each station while bouncy music plays softly. Twice around the circuit takes just half an hour. That is the point. Curves is an express program for women short on time.
The Machines
Curves exercise equipment is made of white enameled heavy duty steel tubing. You stand or sit on an upholstered seat and exercise by pushing, pulling, bending, squeezing, or stretching against the machines. An instructor shows you how. Heavy duty springs or hydraulic shock absorbers resist your movements. That forces you to work harder, increasing size and strength of your skeletal muscles and bone over time.
Using the Machines, Muscle by Muscle
Curves machines are labeled either by their action or by the muscles they target.
Abs and back: Sit, your feet on floor, lean back, and keeping arms straight, grasp handles, and curl your body forward, exhaling. Curl back, inhaling.
Biceps and triceps: Straddle the saddle of the machine. Place forearms between roller pads. Alternate raising one arm up and the other down.
Chest and back: Pressing your back against your seat, grasp handles on either side. Push arms forward, elbows elevated and pointing outward. Pull back, keeping elbows flexed.
Dip shrug: Stand straight on the platform. Grasp the bar with fists together and elbows out. To strengthen shoulder, back, and arm muscles, pull the bar up. Straighten your arms, and push down.
Glutes: To work buttock, thigh, and hip muscles, stand on one foot, pressing your chest against the pad before you. Behind you are foot pedals. Push back, alternating legs, extending and flexing.
Abductors and adductors: To work hips and thighs, sit back with legs apart and calves on cradle-like pads in front. Point toes up. Extend legs to sides as far as is comfortable. Bring back together. Repeat.
Lateral lift: For back strength and flexibility, stand on platform. feet apart, arms straight, hands grasping side handles of bar in front. Lift left and bend torso right. Lift right and bend to left.
Leg extension and curs: Sit back, grasp handles, extend legs and place ankles between roller pads. Lift legs up and push down to exercise hip and thigh muscles.
Leg press: To exercise thighs and glutes, sit back with feet on pedals. Push out and back.
Obliques: Lean forward in seat crossing wrists to grasp handles on the bar in front. This arranges arms and shoulders like a "box." Move bar, right and left, keeping spine pressed against seat while rotating your back side to side.
Pec dec: To work arms, back, and chest, sit and place arms between roller pads to grasp handles. Pull arms together, moving elbows toward each other. Push back.
Shoulder press and lat pull: Lean back against seat and reach up to handles behind you. Pull down until arms are straight and push back quickly. This machine exercises back and chest.
Squat: To exercise back and bottom muscles, lift shoulder pads and step under them on platform. Grasp handles. Extend buttocks back as you squat until thighs are parallel to the floor. Stand. Repeat.
Other Exercises on the Circuit
The platforms between machines are called recovery boards. Here you slow down or ramp up aerobic exercise. You can run, jump, dance in place. The repeated movement of large muscles makes you breathe deeper and faster. According to the Mayo Clinic, aerobic and resistant training benefits include weight loss, improved mood, longer life.
In addition, Curves supplements circuit training equipment with hula hoops, strap-on weights, exercise balls and mats to stretch, warm up, and cool down before and after workouts.
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