How to Develop Natural Curves

Overview

When it comes to the body, the chest is a major area involved with natural curves. For men, chest exercises can expand the size of the chest. For women, they build muscle underneath the breasts to make them more perky. This will in turn, give off the appearance that they are larger. In addition to the chest, the hips, butt and abs are also involved with natural curve development. The idea is to get the stomach tightened up and get the chest, butt and hips curvy. This can be done by performing specific exercises that target each area.

Step 1

Perform incline chest presses. Adjust the bench to 45 degrees and lie on your back with dumbbells in your hands. Place your feet flat on the floor and extend your arms straight above you with your palms facing down. Keep the weights an inch away from each other. Tighten your core and bend your elbows as you lower the weights. Stop when your upper arms are parallel to the ground and your elbows are bent 90 degrees. Push the weighs back up and repeat 10 to 12 times. Make sure your arms do not move forward or backward when you are lowering them.

Step 2

Perform chest flies on the flat bench. Lie on the bench with your arms extended straight above you, your elbows slightly bent and your palms facing each other. Tighten your core and lower your arms out to your sides until your upper arms are parallel to the floor. Push the weights back up. Do not bend your elbows when you are lowering and lifting the weights. Do 10 to 12 reps.

Step 3

Perform wall ball squats to work on your butt. Pin a stability ball against the wall with your lower back. Stand with your feet shoulder- width apart and your feet slightly forward. Lower your butt toward the ground and stop when your thighs become parallel. Stand back up and repeat 10 to 12 times. Hold dumbbells at your sides for added resistance.

Step 4

Perform resisted lunges to work on your hips, butt and abs. Hold dumbbells in your hands with your feet together. Take a long step forward with your right foot. Squat down until your right knee is 90 degrees and your left knee is right above the ground. Stand back up and step forward with your left foot. Repeat the same motion 10 to 12 times with both legs. When you lunge, maintain a tight core to keep your body stable and do not let your knees go beyond your ankles. You can also do stationary lunges if you are a beginner.

Step 5

Get on all fours to do kickbacks to work your butt and abs. Place your hands directly under your shoulders and make sure your knees are directly below your hips. Maintain a 90-degree bend in your right knee and lift your leg off the floor. Kick your foot up towards the ceiling. Squeeze for one second, then lower your leg back to the starting point in a sweeping motion. Do 10 to 12 reps and switch sides. Make sure you tighten your core the whole time you do this exercise and keep your head in a neutral position looking down at the floor. Also, maintain a straight back and keep your working leg off the floor when you bring it back to the starting position with each rep.

Step 6

Perform side leg lifts to target your hips and core. Stand with your feet together. Squat down slightly, come up and extend your right leg up as high as you can in a slow and controlled manner. Keep your core tight and your knee straight when you do this. Place your foot back down, squat again and extend your left leg up as high as you can the same way. Lower it back down and do five to six reps with each leg.

Step 7

Perform abdominal pull-ins on a ball to target your abs. Place your hands on the floor directly under your shoulders and place your shins on the ball. Tighten your core and get your back completely straight. Keep your head in a neutral position by looking straight down. Draw your knees into your chest by rolling the ball across the floor. Contract your abdominal muscles to create this movement. Stop when your knees are right by your chest and roll the ball all the way back out by extending your legs. Do 10 to 12 reps. Make sure to keep a straight back throughout the whole movement.