When you are trying to gain curves, this means you have a skinny frame. Although this is not as hazardous to your health as having excess belly fat, it can take its toll on your self-confidence when you are trying to look good in revealing outfits. By following a healthy approach that includes dietary adjustments and exercise, you can fill out your figure and stress less about the way you look in your bathing suit. Be aware that this takes discipline.
Step 1
Increase your calories to promote weight gain. By making a daily 250- to 500-calorie addition to your current intake, you can gain about 1/2 to 1 lb. a week, according to the University of Illinois McKinley Health Center. Choose foods that are healthy and nutrient-dense, such as dried fruit, nuts, seeds, lean meats, low-fat dairy, root vegetables and whole grains.
Step 2
Eat more frequently to make it easier meeting your higher calorie demands. Space your meals two to three hours apart and have your first one upon waking up. Combine protein and complex carbs with each meal to make them balanced. A lean turkey burger on a whole wheat bun with lettuce and tomato is a midday meal, for example.
Step 3
Grab a set of dumbbells to do bench presses for your chest. Lie face-up on a flat weight bench and hold the weights straight above you with your palms facing forward. Keep the dumbbells about an inch apart. Lower them down to your sides slowly until you feel a good stretch in your chest. Push the weights back up and squeeze your chest muscles for a second. Repeat for 10 to 12 reps and do four or five sets of this and all subsequent weight training exercises. Work out three days a week on nonconsecutive days.
Step 4
Stand with your feet shoulder-width apart to do shoulder presses. Hold dumbbells right above your shoulders with your palms facing in. Keep your back straight and core tight as you push the weights straight above your head. Hold this position for a second, slowly lower the weights back down and repeat.
Step 5
Perform a set of plie squats with dumbbells to target your butt. Stand with your legs in a wide stance and turn your toes out toward your sides at an angle. Hold dumbbells straight down in front of your body between your thighs. Lower yourself into a squat by bending your knees and stop when your thighs parallel the floor. Rise back up in a steady motion, squeeze your glutes for a full second and repeat.
Step 6
Position your body next to a weight bench to do step-ups. Stand with your right side facing the bench and hold dumbbells in your hands. Lift your right foot, step onto the bench and lift your body in the air. Hold this position for a full second as your left leg hangs in the air to your side. Lower your left foot back to the floor, lightly touch the floor with your right foot and repeat. Perform a set of reps and switch sides.
Step 7
Execute a set of air bikes to tone your midsection. Lie face-up on the floor with your hands interlaced behind your head and your shoulders lifted. Raise your legs and proceed to move them around in a circular fashion as if you were pedaling a bicycle. Complete a set of 15 to 20 reps, moving your legs forward, then do 15 to 20 reps going backward.
Tips and Warnings
- With the exception of air bikes, use the heaviest weights you can handle.
Member Comments