Curves are a defining characteristic that is sought after by women on a regular basis. A small percentage doesn't have to worry about them because they were graced with good genetics. But for a large portion of the female population, the road to curvature hasn't been as generous. That being said, there are several steps you can take to work out your curves and become larger. They revolve around exercises that target your chest, shoulders, butt, thighs and hips.
Step 1
Perform incline chest presses to work your chest, shoulders and arms. Adjust the bench to 45 degrees and lie on it with dumbbells in your hands and your arms extended straight above you. Keep the weights an inch apart and have your palms facing forward. Lower the weights by bending your elbows and stop when your upper arms are parallel to the ground. Push them back up and repeat.
Step 2
Perform arcing shoulder presses. Stand with your feet shoulder width apart and dumbbells in your hands at shoulder level with your palms facing forward. Lift the dumbbells above your head by making an arcing motion. Stop when they are an inch apart and lower them back to the starting point in the same arcing motion.
Step 3
Lift dumbbells laterally. Stand with your feet shoulder width apart and hold dumbbells in front of your body with your arms straight down and palms facing each other. Lift the dumbbells up to your sides until they are parallel to the floor. Slowly lower them down and repeat.
Step 4
Perform step-ups with the bench. Stand behind the bench with dumbbells in your hands and your palms facing in. Step on to the bench with your right foot then left foot. Step down with your right foot then left foot. Repeat for a series of reps, switch your lead foot and do another series of reps.
Step 5
Perform alternating lunges. Stand with your feet together and dumbbells in your hands. Step forward with your right foot and lunge down until your knee is 90 degrees and your left knee is an inch above the floor. Step back up, bring your feet together and lunge forward with your left foot. Alternate back and forth.
Step 6
Use a cable machine to target your hips. Fasten an ankle strap to your left leg and set the cable machine to the lowest setting. Stand with your right side towards the machine and extend your left leg in front of your body. Sweep your leg up to the left in an arcing motion as far as you can, then sweep it back in front of your body and towards your right side. Perform a series of reps and switch sides.
Step 7
Perform six sets of all the above exercises. Do your reps in a pyramid where you start off with a light weight, work your way up to a heavy weight, then do lighter weights to finish. For example, do 12 reps with a light weight, increase your weight and do 10 reps, increase your weight again and do 8 reps, then do 6 reps with the heaviest weight you can handle. Reduce your weight and do a set of 8 reps, then reduce your weight again and finish with a set of ten.
Things You'll Need
- Bench
- Dumbbells
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