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How to Get Perfect Body Curves

author image Kevin Rail
I am very genuine and magnetic on camera, and have made numerous videos on my own for clients and other organizations that I'm affiliated with. I also have a degree in Sport Management, and multiple certifications to back up my validity. I've also been featured in three different exercise infomercials and had a speaking role in a National Lampoons movie.
How to Get Perfect Body Curves
A woman is doing glute bridges in her home. Photo Credit: g-stockstudio/iStock/Getty Images

Developing perfect body curves takes work and constant discipline. The overall goal is to make certain areas smaller and other areas larger. This takes the right mixture of exercise and dietary adjustments. Be aware that this does not happen overnight. You have to be patient and stick with the program for several weeks before you start noticing real results. Once you do, use these changes as motivation to stay on track.

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Step 1

Monitor your intake of food for three or four days. Eliminate all of the foods in your diet that are high in saturated fat and calories, such as burgers, fries, pizza, wings, cakes and doughnuts. Replace these with healthier options that are high in nutrients, like fruits, vegetables, seeds, nuts, lean meats, low-fat dairy products, whole grains and beans. These foods will give you the energy necessary for your workouts and help promote muscle gain.

Step 2

Eat meals every two to three hours to keep your metabolism elevated and appetite satisfied. Make your portion sizes small and include protein and complex carbs with each meal to balance them out. A whole wheat pita with sliced turkey breast, lettuce, tomato and low-fat mayonnaise is one meal example.

Step 3

Replace the dessert coffees and other liquid beverages in your diet with water. Water helps flush toxins from your body, keeps your appetite under control when you drink it with your meals and hydrates your system.

Step 4

Choose a type of cardio that you enjoy to burn any fat you might have. Running, elliptical training, indoor cycling, rowing, versa climbing, jumping rope and kickboxing are examples. Aim for 45 to 60 minutes of cardio and do it three days a week on alternating days.

Step 5

Perform specific weight training exercises that accentuate the curves. Focus on the chest, shoulders, back, butt and thighs with exercises like bench presses, shoulder presses, back rows, squats and lunges. Using heavy weights, aim for 10 to 12 reps and do four or five sets of each exercise. Work out three days a week on noncardio days.

Step 6

Carve out your midsection with Pilates exercises. Pilates causes you to contract your abs and other core muscles while moving your arms and legs through short ranges of motion. Not only can this help create a tight and toned middle, but it can also help alleviate lower back pain, according to the Mayo Clinic's website. Attend classes three times a week at your local gym or practice at home with the aid of a DVD.

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