To get a curvy and toned body and the hips and thighs you deserve, what you have to do is work your exercises in a smart way. Build muscle mass and burn fat by increasing the intensity of the leg circuits and cardio intervals.

Gain muscle and lose fat for a curvy body

You don’t have to be bulky to be a muscular woman. It is a fact that muscular women burn more fat and stay leaner throughout life (if they maintain exercise and nutrition). No matter how old you are. You can build muscle at any age. If you don’t build muscle mass, you will lose muscle mass. Reduce the sizes of pants and clothing in general, creating muscles and reducing your body. Muscle takes up less space than fat.

You don’t need a lot of equipment to burn fat, lose weight, and shape your body. You certainly don’t need expensive treadmills or other expensive gadgets. Weights, medicine balls, stability balls, resistance tubes, speed ladders, cones, platforms, and jump ropes will help shape your body.

Muscle also speeds up your metabolism because it is a metabolically active tissue (fat is not). Your body has to work harder to maintain muscle mass that helps you burn more calories all day.

Strength training will also help you:

  • Increase range of motion
  • Strengthens bones, tendons, ligaments
  • Improve your ability to do daily activities
  • Improves overall health
  • Helps prevent accidents, injuries, illnesses and accelerates rehabilitation

3 steps to tone and get a curvy body

Tones the glutes

1. Tone your butt, hips, and thighs with these three bodyweight exercises: step ups, lunges, and squats. Keep in mind that these exercises are done standing up. You will burn more calories and body fat by doing standing exercises instead of exercises that you have to sit down or lie down.v

Your core muscles will also be worked more with standing exercises. Want your butt, hips, and thighs to look good in 3-D space? So, you need to do various variations of these exercises such as:

  • Climb steps (step ups) to the front, sides and cross. Try to do step-ups on a platform that is at least knee-high to work your butt and hamstrings more.
  • Forward, lateral, reverse, transverse lunges, step ups / lunges, etc. Work your strides wider to work your hamstrings and butt more. A smaller step will work the quadriceps more (quadriceps are worked quite a bit during other exercises).
  • Standard Squats, Side Squats, Single Leg Squats, Bulgarian Split Squats, Prison Squats, Y Squats, etc. Repeating squat jumps is also a great leg toning exercise.

Note: Romanian deadlifts, glute lifts, and good mornings are great exercises for your hamstrings.

2. Tones the legs

Tone your legs faster by doing cardio, mostly fast and very short intervals, slow cardio sessions.

It’s very simple. Cut your cardio sessions down to about 20 minutes of high intensity interval cardio training (HIIT), all you need is 3 days a week (combined with 3 days a week of strength training).

An example of HIIT would be running outside on the grass for 20 minutes: run 45 to 55 meters and walk backwards. Repeat this routine for 20 minutes. Running on the ground forces you to provide full momentum without the help of machines. Therefore, more fat is burned. Never run on concrete, asphalt or other hard surfaces to avoid injury.

3. Do advanced cardio

Take your cardio interval one step further by running uphill. Run as fast as you can and walk down. Do this for about 20 minutes a session.

Stop searching for the best gym or next secret exercise to shape and tone your butt, hips, and thighs. Follow these tips to get a more curvy body, you already have what you need right now.

By Dr. Eric Jackson

Dr. Eric Jackson provides primary Internal Medicine care for men and women and treats patients with bone and mineral diseases, diabetes, heart conditions, and other chronic illnesses.He is a Washington University Bone Health Program physician and is a certified Bone Densitometrist. Dr. Avery is consistently recognized in "The Best Doctors in America" list.

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