To achieve a curvy, hour-glass silhouette, you should follow a weight loss program to remove excess fat that is stored around your waist and abdomen, and commit to exercises that tone your torso, hips and buttocks. Fitness trainer Linda Cusmano, at the Shapefit website, explains that you can achieve a leaner waistline and a curvier shape through targeted weight training exercises. A slim and curvy figure is aesthetically pleasing, but waist measurement also reflects risk of coronary heart disease. For women, low coronary risk is associated with a waist measurement that does not exceed 32 inches, according to the General Practice Notebook.
Things You'll Need
- 2 dumbbells
- Exercise ball
Follow a calorie-controlled diet that is appropriate for your age, size and gender to remove any excess fat from your body. Consult a dietitian, qualified nutritionist or general health practitioner for dietary advice, especially if you have any underlying health conditions, to ensure adequate intake of essential nutrients.
Hold a dumbbell in each hand and let your arms hang in front of your thighs. Keep your arms slightly bent and your palms facing toward each other. Lift both arms in an upward and outward sideways movement to shoulder height, while keeping your elbows slightly bent. Lower dumbbells to starting position. Perform three to four sets of 10 side shoulder raises twice a week.
Hold a dumbbell in each hand and let your arms hang in front of your thighs. Keep your palms facing toward your thighs. Raise one dumbbell in front of you to shoulder height. Lower the dumbbell to starting position and repeat the exercise using the other arm. Perform three to four sets of 10 front shoulder raises twice a week.
Lie face down on the floor. Place your palms down so that they are slightly more than shoulder width apart, and are level with your shoulders. Curl your toes under. Tighten your abdominal muscles, breathe in, and on the out breath, use your arms to push your body up off the floor, while maintaining a straight, diagonal line from your head to your toes. Lower yourself to the floor. Perform two to three sets of 10 pushups twice a week.
Position your hands securely onto an exercise ball, and place your body into the pushup position. Complete pushups slowly by bringing your body down toward the ball and then back up into the starting position. Hold tension in your chest muscles throughout the repetitions. Perform two to three sets of 10 exercise ball pushups twice a week.
Stand up straight with your feet shoulder width apart and hold a dumbbell in your right hand. Keep your palm facing toward your leg. Hold your back straight, contract your abdominal muscles and then lean as far as you can to the right. Return to the start position, place the dumbbell into your left hand and repeat the exercise. Repeat 10 sets of waist bends on each side, two to three times each week.
Stand with your feet shoulder width apart, hold your arms by your side and turn your toes out slightly. Tuck your tail bone under and contract your glutes, or buttock muscles. Lower your body into a squat position by keeping your knees over your toes, while raising your arms to shoulder height in front of your body, and holding your palms facing downward. Hold the squat position for two seconds and then return to the start position. Perform 20 squats and then pulse for 20 seconds at the lowest point of your squat position. Repeat three times a week.