People with apple-shaped bodies tend to collect fat in their bust, arms and stomach; those with pear-shaped bodies collect fat in their hips, thighs and bottoms. Then there are those who either do not collect body fat in a specific area or who have a very narrow bone structure. For these people, attaining curves is difficult without gaining fat --- but building certain muscles can make you appear to have greater curves than you do. For optimal muscle growth, the National Strength and Conditioning Association recommends you perform three sets of eight to 12 repetitions each for each exercise.
Shoulders
Adding size to the shoulders is a visual trick that can make your waist look smaller. If you naturally have a straight and narrow waist, bulking up your shoulders will give you that tapered look. Your shoulders have three major muscles: the front, middle and rear deltoids. Exercise all three for bigger and rounder shoulders. Do dumbbell shoulder presses straight overhead, and at a slight incline on a bench to target your middle and front deltoids. Do bent-over reverse flies, keeping your arms mostly straight for your rear deltoids. Do standing dumbbell lateral raises for the middle deltoids.
Abs
Tighten the abdominal muscles to contribute to a tapered waist. Planks are an ideal exercise for strengthening the entire abdominal and lower-back regions, tightening the muscles that act like a girdle and pull everything in. Do crunches on a stability ball for a deep abdominal workout. Avoid exercises that only work the obliques, such as side bends, because they will build the oblique muscles and make your waist look thicker. Instead, do twisting or rotational exercises like trunk rotations and medicine-ball twists to strengthen the obliques.
Glutes and Thighs
To add lower-body curves, build up the gluteal muscles. Bikini model and professional bikini bodybuilder Amanda Latona, writing for Bodybuilding.com recommends Smith machine reverse lunges for bigger and rounder glutes. Do cable kickbacks, sometimes called rear leg lifts, using an ankle attachment on a cable machine. Add squat jumps and jumping lunges between your sets to tone the legs and add high-intensity cardiovascular exercise for increased calorie burn.
Cardio
Much of the time, curves are formed from excess body fat, which is not something you necessarily want to add to your physique if you don't already have it. Do cardiovascular exercise to keep excess fat off your body, so that the muscles you develop can show. The American Council on Exercise recommends doing about 30 minutes of moderate-intensity aerobic cardio at least five days per week. This can be walking, jogging, dancing, gardening --- or anything that elevates your heart rate and that you enjoy and will stick to.
References
- Bodybuilding.com; Pro Bikini Glute Workout; Amanda Latona
- ShapeFit; Curvy Body Workouts --- Exercises to Add Curves to Your Physique; Linda Cusmano
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association, Thomas R. Baechle and Roger W. Earle; 2008
- "Advanced Health and Fitness Specialist Manual"; American Council on Exercise; 2009
Member Comments