* Duration: 30 Minutes
* Calorie Burn: 210-350
* Difficulty: 4/5
* Equipment: Dumbbell, Mat
* Training Type: Low Impact, Strength Training, Toning
This is a fun routine for any body type that maximizes the time spent exercising because of all of the dynamic movements. Throughout this video, you wont do just a squat, or just a chest press. Instead, we combined the best exercises to get curves in order to make a total body routine that utilizes functional strength training to get fit and toned in minimal time.
With that said, if you are naturally slender but don’t want to have a shapeless or straight up and down body frame, this Curvy Body Workout can help you to build an hourglass figure that has definition, shape, and curves in the places that you most want them.
There are 9 exercises in this 30 minute video. We do 14 repetitions of each, and three rounds through. In order to do this routine, you’re going to need some kind of weighted objects, dumbbells are preferable but water bottles are better than nothing.
Exercises in this routine:
Butterfly Bridge + Chest Press – This hybrid motion turns into a total body exercise that will build & firm the glutes and the pectoral muscles, which keep both muscles from succumbing to the dreaded sagging due to gravity. Kicking your knees outward during the bridge so that the soles of your shoes are actually pressed together more effectively targets the outer thigh & hits the glutes in a different way than the regular bridge does.
Dumbbell Pullover – Two of the primary muscles worked during this exercise are the pecs and the latissimus dorsi (along with the obliques, triceps, and rhomboids to name a few). By engaging the pecs, you are again fighting back against gravity & sagging. Engaging the lats can create a more shapely upper body that makes your waist look smaller in contrast (which is actually a big component of the curvy body shape)
Side to Side Lunge + Front Shoulder Raise – Glutes, inner, and outer thigh & shoulders are all working during this high calorie burner.
Sumo Squat + Heel Raise & Overhead Press – Make your squats deep to really target those glutes. Don’t forget the overhead press at the top of the motion or the raising of the heels at the bottom of the squat.
Reverse Fly – These predominately target the rhomboids and trapezius. This makes the list of exercises to get curves because of the way that it improves your posture, helping you to keep your shoulders back instead of them rounding forward, which can diminish and distort the look of curvature you already have.
Crossover Lunge + Dumbbell Curl – Inner thigh, outer thigh, glutes, calves, your entire core, ankle and knee complexes, and biceps are the focus of this exercise.
Straight Leg Dead Lift – Do this exercise properly and you will feel it in your glutes, especially as you come back up from the downward motion. This is a great exercise to get a rounder butt that is firm and shapely.
Pilates Side Plank with Leg Raise – Because you hold a side plank during the leg raises, this targets your obliques as well as your outer thigh muscles (which is good for creating a smaller waist, which is conducive to looking more curvaceous overall).
Push Up – Whether you do a full push up or a half one from your knees, this is a great exercise for targeting the pectorals using only bodyweight.
How many calories does Fitness Blender’s Curvy Body Workout burn?
In the 30 minutes of this routine, you can burn between 210 and 350 calories, depending on your height, weight, gender, muscle mass, and more.
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