Curves---both female and male---help accentuate the body, giving it a more defined and fuller look. If you are thin and do not have the curvy shape you want, you can change this by doing the right weight training exercises in conjunction with dietary adjustments. The main areas involved with body-defining curves are the shoulders, chest, abs, glutes, thighs and calves. Exercises can be done to target each of these areas by themselves or some areas can be worked together. When performing exercises, size is your goal. With that in mind, use the heaviest weights you can handle.
Step 1
Increase your caloric intake to promote weight gain. Add 250 to 500 calories to your current intake to create a surplus. Use an online resource like The Daily Plate for assistance with calorie tracking.
Step 2
Consume energy dense, nutrient packed foods to promote healthy weight gain. Stay away from foods that are high in saturated fat like burgers, cheese fries, buttery dishes and high-sugar baked goods. Stick with healthy foods like fruits, vegetables, dried fruit, nuts, seeds, lean meats, whole grain products and fish.
Step 3
Eat a meal first thing in the morning and continue to eat every three hours the rest of the day. This will make it easier to meet your new calorie goals. Compose meals that are balanced with complex carbs and lean protein. Two turkey breast sandwiches made with whole wheat bread, lettuce and tomato is a meal example.
Step 4
Execute a set of stability ball squats while holding dumbbells to work your quads, hamstrings and buttocks muscles. Pin the ball against a wall at mid-back height with your feet slightly forward and shoulder-width apart and the dumbbells held at your sides. Lower yourself down by bending your knees and stop when your thighs parallel the floor. Stand up and repeat 10 to 12 times.
Step 5
Prop your heels up on a stability ball to do butt bridges. Lie on your back with your arms at your sides and press down into the ball to lift your hips. Squeeze your glutes forcefully for a full second, lower yourself down and repeat for 10 to 12 repetitions.
Step 6
Lie face-up on a flat bench to do bench presses for your chest. Reach up and grab the bar with a wide grip, lift it off the supports and hold it right above your chest with your arms fully extended. Lower the bar to your chest, push it back up and repeat 10 to 12 times.
Step 7
Sit on a workout chair to do shoulder presses with dumbbells. Hold the dumbbells right above your shoulders with your palms facing forward. Push the weights above your head until your elbows are just short of locking out and lower them back to the starting point. Repeat for 10 to 12 repetitions.
Step 8
Lift and lower your heels to do calf raises. Pin a stability ball against a wall with your chest, hold dumbbells at your sides and step back so your body is at a slight angle. Lift up onto your tip toes and hold for a full second. Lower yourself down and repeat for 12 to 15 repetitions.
Step 9
Perform bicycle kicks to work your abdominals. Lie on your back with your legs elevated, knees bent 90 degrees and shins level to the floor. Place your hands on the sides of your head, lift your shoulders and look straight forward. Move your left knee and right elbow toward each other while extending your left leg. Repeat with your other side and continue to move back and forth in a steady twisting motion for 15 to 20 repetitions.
Tips and Warnings
- Perform four to five sets of each exercise and work out three times a week on alternating days.
Things You'll Need
- Stability ball
- Dumbbells
- Flat bench
- Barbell
- Workout chair
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