Obtaining curves and thicker hips can make a thin, spindly body glow with confidence. Going through this transformation takes time, patience and the right blend of dietary and fitness adjustments. Unlike weight loss, the goal here is to pack on healthy weight, and try to distribute it in the right spots. Dedicated exercises can help make this happen as long as you follow the right game plan.
- Skill level:
Increase your caloric intake. A daily increase of 250 to 500 calories will promote about 1/2 to 1lb. of weight gain a week, according to the McKinley Health Center. To get thicker hips and curves, you need the extra calories to create bulk. Find your starting intake by tracking your calories for a day, and then make your addition.
Stock up on foods that are nutrient-packed and low in saturated fat. Base your diet around lean meats, fish, beans, whole grains, fruits, vegetables, nuts and seeds. Avoid foods that are processed, refined and unnatural.
Eat more frequently to make it easier to meet your calorie goal. Aim for five to six meals by the end of the day and eat every two to three hours, starting as soon as you get up. Keep your meals balanced with protein and complex carbs. A baked chicken breast in a whole wheat pita with lettuce, tomato and sprouts is a meal, for example.
Perform a moderate amount of cardio in the form of interval training. Interval training is a method that involves alternate bouts of high and low intensity. Start your workouts with a light warm-up, then exercise at a high intensity for 30 seconds. Reduce your intensity to low for 60 seconds and increase it again. Follow this pattern for 20 minutes and finish with a light cool-down. Choose a type of cardio that involves your hips and butt, such as running, stair climbing, elliptical training, biking or rowing. Do three workouts a week on non-consecutive days.
Execute a weight-training workout that targets your key areas. Perform exercises for the chest, shoulders, upper back, glutes and hips, such as bench presses, shoulder presses, bent-over rows, squats, lunges and hip abduction. Aim for 10 to 12 reps and four or five sets, and work out three days a week on noncardio days. Use the heaviest weights you can handle with each exercise to ensure you maximise your muscle recruitment.
Target your abs to further tone and tighten your midsection. Do exercises that work your entire abdominal area such as lying leg lifts, seated abdominal pull-ins, side crunches, stability ball crunches and bicycle crunches. Aim for 15 to 20 reps and three or four sets and work your abs after your interval sessions.
Tips and warnings
- By doing interval training, you will whittle down your midsection, which will enhance your hips and curves.
- If you are new to exercise, make sure to get clearance from your doctor before starting.
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