The shape: Curvaceous like Beyoncé or Scarlett Johannson, woman with curvy body types are balanced beauties who fill out a bikini top and bottom. When they gain weight, it tends to be all over. Like pears with larger chests, they have the curves, but what they usually lack is all-over muscle tone.
The Rx: Without some full-body toning exercises, hourglass-shaped girls run the risk of popping out a little bit too much, especially in the thighs and upper arms. To keep a shapely yet firm figure, curvy body types should pay special attention to their extremities.
Monday: For each exercise shown, do 1 set of the prescribed repetitions, rest 30 seconds, then do another set of that same exercise. To amp up your results, follow your strength workout with a round of Smart Cardio Intervals.
Wednesday: Perform the moves circuit style: Do the prescribed number of repetitions for each exercise, with no rest between exercises. After you’ve done all of the exercises once, rest two minutes. Perform the entire circuit 3 times, resting two minutes between each circuit.
Friday: Perform each set of two exercises back-to-back, with no rest between each exercise. Rest 30 to 60 seconds before repeating the set one more time.
SET 1 Lift-off Lunge, Mermaid
SET 2 Pushup and Leg Raise, Hundred on the Ball
SET 3 Tai Chi Lunge, Side Plank with Moving Knee
SET 4 Lateral Step-Ups, Glute Bridge with Triceps Extension
Tones: Butt, thighs, shoulders, triceps, and core –
Stand with your feet hip-width apart. Hold dumbbells up at your shoulders—elbows bent and pointing out to the sides, palms facing forward. Take a giant step forward with your right leg and lower your body until your knees are bent 90 degrees. Your knees should be in line with your ankles. (A) Press into your right foot, straighten your right leg, and come to a stand, simultaneously pulling your left knee forward in front of your hips (so you’re standing on one leg) and pressing the weights up toward the ceiling .(B) Return to start. Repeat with your left leg. 10 to 12 reps per leg . To make the move more challenging, place your front foot on a step.
Tones: Core (especially obliques) and shoulders –
Assume a side plank position, with your right elbow on the floor directly beneath your shoulder. Stagger your feet so your left foot is in front of your right foot. (A) Raise your left arm directly overhead—bicep next
to your ear, arm extended, and with your palm facing the floor—so your arm is in line with your body. Arch your left arm towards the floor as you raise your hips up in the air. (B) Return to start. Repeat for a full set; then switch sides. 8 to 10 reps.
3)Pushup and Leg Raise
Tones: Shoulders, triceps, chest, and core –
Lie face down on a fitness ball, with both hands on the floor. Walk your hands out, allowing the ball to roll beneath your body until it is under your shins. Your hands should be directly below your shoulders, so it looks like you’re ready to do a pushup.(A) Keeping your torso straight and your abs contracted, bend your elbows and lower your chest toward the floor. Stop when your upper arms are parallel to the floor.(B) Return to start, and immediately contract your glutes as you lift your right leg off the ball.(C) Lower your right leg to the ball, then lift the left leg. That’s one rep. 8 to 12 reps . Make the move harder by placing the ball under the tops of your feet. Make it easier by keeping the ball under your knees.
4)Hundred on the Ball
Tones: Core –
Lie on your back with your arms by your sides. Bend your knees to 90 degrees and place your calves on a fitness ball. Lift your head and shoulders off the floor, making sure to keep your head, neck, and shoulders relaxed. (Put your head down at any time if you feel stress in the upper body.) (A) Take 5 short, consecutive inhales, followed by 5 short, consecutive exhales. Do this 10 times for 1 rep. At the same time, lift arms off mat and pulse them up and down palms facing down, in unison with the breath. (B) 10 reps, 100 breaths per rep
5)Tai Chi Lunge
Tones: Butt, thighs, and core –
Stand with your feet hip-width apart, arms extended straight out in front of you, with your palms facing down. Take a giant step to the right, bending your right knee until it’s bent 45 to 90 degrees (make sure to keep your knee from extending over your toes). (A) Pause in this side-lunge position and rotate your torso and outstretched arms to the left, rotating at the waist. (B) Rotate back to the center and return to the starting position. Repeat the move to the opposite side. Continue alternating for a full set. 10 to 12 reps per side. To make the move more challenging, hold a medicine ball.
6)Glute Bridge with Triceps Extension
Tones: Butt, core, and triceps –
Holding a dumbbell in each hand, lie on your back, with your knees bent. Bend your elbows so the weights are positioned at either side of your head, palms facing your ears and elbows pointed up toward the ceiling. (A) Simultaneously contract your glutes and raise your hips—so your body forms a straight line from your shoulders to your knees—while you extend your arms, so the weights are lined up with your chest. (B) Return to start. 10 to 12 reps
Tones: Butt and thighs, plus raises heart rate to burn extra calories –
Stand to the right of a 12 to 18 inch step or bench. Plant your left foot on the step and place your hands on your hips.(A) Press into your left foot, extend right leg, and spring up and over the step, (B) planting the right foot on the step and extending the left leg out into a side lunge. Immediately reverse the move, springing up and over to the right. Think of this move as your feet exchanging places on the step. Continue alternating for a full set. 10 to 12 reps per side. To make the move more challenging, hold a medicine ball.
8)Side Plank with Moving Knee
Tones: Core (especially obliques) and butt –
Lie facedown on the floor so your upper body is propped on your forearms with your elbows directly beneath your shoulders. (A) Lift your body off the floor so your body is suspended in a straight line supported by your forearms and toes. Roll to the left, rotating your left arm, so your upper body is propped up on your leftt forearm, elbow directly beneath shoulder and forearm running perpendicular to your body. Stack your feet and place your left hand on your hip, elbow pointed up. (B) Raise your right leg and bring your rightt knee to your rightt elbow.(C) Return to start. Switch sides. 8 to 10 reps.