Pulling your hair trying to find the perfect workout to destroy the tricky and sneaky trouble areas (read: jiggly arms, thunder thighs, saggy buttocks), but still fail after countless trial and error? We feel you fellow curvy babes, and that’s why we specially concocted this routine for you to flaunt and keep your assets tight and toned like that of Beyoncé Knowles’. Now who says curvy babes can’t be both curvy and fit? Get ready to get bootylicious.
Credits: Footwearnews, South Florida Boot Camp, House Exercises
Curvy babes are prone to gaining weight all over and may face challenges making their muscles perk, notably in the arms, shoulders, hips and thighs region. The best way to sculpt a curvy figure is to follow the formula:
[Regular High Intensity Cardio Intervals + Full Body Strength Training] X 3 times a week
Step 1: Regular High Intensity Cardio Intervals
Kick start your workout with 30 minutes of high intensity cardio interval, which involves alternating your pace between a high intensity speed and lower intensity recovery bouts. The good thing is you can simply head out for a run to achieve this.
Credits: Pocket-lint.com, Starsportsif.com
Follow this example by Dr. Lisa Mealey , CSCS and Assistant Professor of Exercise Science in the Department of Health & Sport Sciences at Salisbury University:
- Warm-up (walking 5 minutes)
- Run 2 minutes at 80% of your max pace
- Jog for 2 minutes at an easy pace for recovery
- Repeat 2 and 3 for 5 times for a total interval time of 20 minutes
- Cool-down by walking 5 minutes
Step 2: Complete with a Full-Body Circuit
Complete your workout with a range of full-body strength training. These training should be performed in a circuit (moving rapidly between each exercise). Each exercise should be repeated 12 times, and 2 full circuit should be performed.
Dumbbell Squat with Forward Pelvis Tuck
Stand with your feet slightly wider than your shoulders, and grip a 2kg dumbbell on each shoulder (fill up 2 bottles with 2 litres of water each if you can’t find any dumbbell). Bend your knees until you are in a low squat position, with your thighs parallel to the ground. As you return to the standing position, press up through your heels and squeeze your buttocks. At the top, tilt your pelvis forward and squeeze your buttocks again (harder this time round).
Credit: Oxygenmag.com
Spider Plank
Get into the planking position and start spicing things up by incorporating the spider movement. All you need to do is just rotate your hip forward and draw your knee toward your elbow. Repeat 10 times for each knee.
Credit: Taketwocoaching.com
Curtsy Lunge with Biceps Curl
If you think curtsies are just too cutesy (think ballerinas) or is some sort of easy feat, then you’re definitely wrong. For this, you’ll need a 2kg dumbbell and instead of just lifting it up. We are sweating it with additional bicep curl to turn this exercise into a full-body fat blaster.
Credit: Sheknows
Plank Jacks
Remember the old school jumping jacks? But for this we’re starting things off in a plank position, and then jumping our feet in and out as rapidly as we can for 20 seconds, and then resting for 10 seconds. Now this count as 1 repetition.
Credit: lusciouslifts.com
Balance Skull Crushers
Bide sayonara to your “bat wings”with this skull crushers. Tune up the difficulty by performing this exercise on a stability ball to challenge your core.
Credit: Sheknows
Reference: Sheknows
