Developing curves on the waist can be a challenge if you are aiming for a more full-figured appearance. To develop these curves, you need to slim down your belly and work on the muscles found above and below your waist. This includes the hips, thighs, abs and buttocks. This takes work and dedication.
Step 1
Perform cardiovascular exercise to reduce your body fat. Do anything that you enjoy and will get your heart rate elevated like fast-paced walking, elliptical training, dance aerobics, swimming, inline skating or stair climbing. Aim for 45 to 60 minutes of cardio three times a week on nonconsecutive days.
Step 2
Stand in front of a bench to do step-ups. Hold dumbbells at your sides and step onto the bench with your right foot then your left foot. Step back down, leading with your right foot, then step back up, leading with your left foot. Alternate each rep, leading with the opposite foot.
Step 3
Hold a medicine ball against your chest to do side lunges. Stand with your feet together and grasp the ball with both hands. Step to your right laterally, and bend down until your right thigh parallels the floor. Step back up, bring your feet together, and lunge to your left the same way. Keep going back and forth for a set of reps.
Step 4
Grasp a barbell to do stiff leg deadlifts. Stand with your feet shoulder-width apart and hold the bar against your thighs with an overhand, shoulder-width grip. Bend forward and let the bar go down toward the ground. Feel a strong contraction in your butt and hamstrings. Bend back to the starting point and repeat.
Step 5
Elevate your legs to do lying hip abductions. Lie on your left side with your left leg bent and behind you. Lift your right leg up in the air as far as you can, then lower it down to a point right above the floor. Do a set and switch legs.
Step 6
Move your arms and legs in a cycling motion to do bicycle maneuvers. Lie on your back with your legs lifted, your knees bent 90 degrees and your shins parallel to the floor. Place your hands on the sides of your head and lift your torso into a crunch position. Bring your right elbow toward your left knee as you extend your right leg out. Reverse the motion and bring your left elbow toward your right knee as you extend out your left leg. Go back and forth in a continuous motion.
Step 7
Swing a medicine ball to do wood chops. Stand with your feet in a wide stance and lift the ball over your head with your arms fully extended. Swing the ball down between your legs as you bend your knees and lower your body. Lift the ball up as you come back to an upright position and repeat.
Tips and Warnings
- Perform three to four sets of your weight training exercises. Do ten to 12 reps with your leg exercises and 15 to 20 reps with your ab exercises. Work out three times a week on the days in between your cardio.
Things You'll Need
- Bench
- Dumbbells
- Barbell
- Medicine ball
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