Is your number one fitness goal to build curves? Are not seeing the results you want? Maybe you are sabotaging your curves. For example, if you want to build curves why are you training for a marathon? Real quick, google marathon runners and ask yourself if this is the look you are going for? If yes then go for it and run all the marathons your little heart desires. But if the answer is no then we need to rework your training style.
I see so many clients who come to me saying their number one goal is to build curves but when I ask them what they have been doing during their workouts they are often weight lifting like a cross-fit athlete, running like a marathon runner, or eating like a yoga instructor. They are all over the place and taking on training styles from athletes who don’t align with their goals.
One of the keys to getting the body you want is to train like the body you want or train like the athletes you want to look like. For example, if you want to build curves then look for athletes that have curves, like volleyball players, sprinters, weight lifters, and pilates instructors with little waists. Find out what these athletes do and then train like them. If your goal is to be very thin then look for professional athletes that have this physique and train like them, for example, a marathon runner, or if you want to be very strong and muscular then check out cross-fit athletes.
Side note: These tips are all assuming one of your main goals is to build curves. Of course, if you absolutely love marathons and they bring you happiness then keep doing that. And if you want to be very thin or muscular then go after that goal! All body types are beautiful so this is not saying one is better than the other. But if your goal is to build curves then certain training styles are better than others. Here are seven tips and tricks to build curves.
For exercises you should and should not do when you are trying to build curves check out my video, Do’s and Don’ts for Building Curves on Instagram or Tik Tok. (coming soon)
1. Avoid Weighted Ab Movements
Weighted ab movements will thicken your core muscles, which will lead to a wider waist. As I mentioned earlier, train like the athletes you want to look like. But the opposite of this is don’t train like the athlete you don’t want to look like. Now, look at cross-fit athletes. Cross fitters do a lot of heavy-weighted core exercises and as a result, have wider waists. They are strong as hell and good for them but if this is not the look you are going for then learn from them and avoid weighted ab movements. Instead, try more pilates-focused core exercises. Pilates is focused more on bodyweight, leaning, and lengthening.
Pilates is great for the core, however, pilates alone will not give you the curves you are looking for. Pilates will help snatch and sinch your waist but will not give you curvy legs and booty. So focus on pilates for your core but not your entire body.
2. Minimize Oblique Exercises
Similar to tip number one, too many oblique exercises can start to thicken your waist. The obliques are on the sides of your waist and if you build these up too much they can start to widen your waist. Like I mentioned before focus more on pilates style core exercises.
Another great exercise to get that snatched waist are stomach vacuums. Stomach vacuums are very different from most conventional core exercises so they can be hard to learn and feel a little awkward at first. But they are one of the best exercises for a strong tight core. Stomach vacuums target the transverse abdominal muscles, which are basically the inner muscles in the core. Having a strong transverse abdominal is like having an internal waist trainer. Check out my video, How To Do Stomach Vacuums, (coming soon).
3. Stop Doing Long Distance Running
Marathon runners are one of the least curvy athletes. Nothing wrong with that but if your goal is to be curvier why would you train like a marathon runner? Instead focus on cardio exercises that curvier athletes, like volleyball players, do. For example, HIIT, explosive movements like jumps, or steady-state cardio.
4. Build Up Your Back and Lats
Building up your lats and back will make your shoulders and back wider, which will give the allusion that you have a smaller waist. Having a smaller waist will make your glutes and hips look curvier. Having a strong back will also help with your posture. This will make your waist look smaller and you will look stronger, healthier, and more attractive overall.
Having a wider back is one of the keys to getting an hourglass figure but it is often overlooked because women want to focus on legs. Don’t skip your upper body days as they will indirectly make your waist and booty look bigger in the long run. Try exercises like rows and pull-ups to target your back.
5. Make Sure You Are Lifting Legs and Booty Enough
As we all know, one of the keys to building curves is to build strong legs and glutes. I would suggest lifting legs twice a week with one of those days being a heavy day. Focus on exercises that target all areas of the glute, including the: gluteus maximus, medius, and minimus. Focus on progressive overload or progression overtime with difficulty, either with more weights, more reps, or slowing down the tempo.
6. Eat More Protein
Protein helps you maintain and build lean muscle mass. Proteins are the building blocks of your muscles so make sure you get enough protein which will help you build muscle faster overtime and recover faster. It also prevents you from losing muscle when you take a few days off from lifting or exercising, are sick, or are losing weight.
7. Limit Sugars and Alcohol
Minimize the amount of sugar you consume. Excess sugar will lead to fat being stored around your midsection. Many of the foods and drinks we consume have us unknowingly drinking and eating loads of unnecessary sugar. Drinks like juices, sports drinks, and soda (or pop depending on where you live haha), are some of the worst examples. A 12 oz can of coke has 39 grams of sugar in it and Gatorade has 36 grams of sugar! These sugary drinks are just empty calories. Alcohol can also lead to gain weight around your midsection. Try to limit drinks and foods high in sugar and alcohol to just special occasions.
Instead, focus on drinking mostly water. Try to drink an ounce to half an ounce for every pound you weigh a day. So for example, if you weigh 150lbs you should aim to drink 75 -150 oz of water a day.
For exercises you should and should not do when you are trying to build curves check out my video, Do’s and Don’ts for Building Curves on Instagram or Tik Tok. (coming soon)
