When it comes to the body, a thin stature can sometimes cause as much frustration as being overweight. To get curves on your body, you need to focus on key areas that can give you a shapely appearance. The shoulders, chest, back, butt and thighs are all body parts that fall into this category. You can build these areas up with weight lifting exercises and the help of several training aids.
Step 1
Press a barbell to work your chest. Lie on a bench and grab the bar with a wide grip. Push the bar off the supports and hold it directly above you. Slowly lower it down until it is right above your chest, then push it back up.
Step 2
Sit on the edge of the bench to do shoulder presses. Hold dumbbells in your hands at shoulder height with your palms facing forward. Push the weights straight up in the air and toward each other until they are an inch apart. Slowly lower them back to the starting point and repeat. Keep your upper body perfectly straight throughout the whole exercise.
Step 3
Execute a set of bent-over rows. Hold dumbbells in your hands with your feet shoulder-width apart. Bend forward at the hips and slightly bend your knees. Turn your palms so they are facing your shins and pull the weights up toward your hips. Lower them back down and repeat. Make sure to keep your back straight throughout the whole movement.
Step 4
Perform squats with the use of a stability ball. Pinch the ball against a wall with your midback and hold dumbbells in your hands with your arms at your sides. Step forward slightly and spread your feet shoulder-width apart. Lower your butt down until your knees are bent 90 degrees, and your thighs are parallel to the floor. Stand up and repeat.
Step 5
Grab a pair of dumbbells and do a set of alternating lunges. Stand with your feet together and hold the weights down at your sides with your palms facing in. Step forward with your right foot and lower your body down toward the ground. Stop when your right knee is bent 90 degrees, and your left knee is an inch off the floor. Stand up, bring your feet together and perform a lunge with your left foot. Keep alternating back and forth. Engage your core muscles when you step forward to maintain a straight back.
Step 6
Kick up your leg to the side and behind you. Fasten ankle weights to the body of your legs. Stand with your feet together, lean forward and hold on to a stationary object. Lift your right leg off the ground and extend it up to your right side as high as possible. Lower it down until it is an inch above the floor, then lift it up in the air behind you as high as possible. Alternate back and forth for a series of reps then switch legs. Make sure to keep your legs straight the whole time.
Tips and Warnings
- Perform 10 to 12 reps and four to five sets of all your exercises with the heaviest weights you can handle. Work out three times a week with 1 day of rest in between each session. Bench presses cannot actually increase the size of your breasts, but they can help build muscle underneath and give them a perkier appearance.
Things You'll Need
- Barbell
- Bench
- Dumbbells
- Stability ball
- Ankle weights
Member Comments