Forget about fancy machines, magic pills and fad diets that promise the world but deliver nothing but frustration. If you want to create the kind of body that makes men go crazy, then this article is for you.
Too many training programs today try to make women train exactly like men. Not only is this a big mistake, it also completely neglects the fact that your body shape is dramatically different to that of a man’s.
Armed with the knowledge in this article, you can begin sculpting the feminine figure that turns heads and fills you up with pride.
[spoiler title=”tl;dr – click to read summary” style=”fancy”] Weight Training is just as necessary for women as it is for men. Spot Reduction, means which means trying to target a specific area to lose weight, is an old wives tale. Lifting Weights is a good exercise for women, specially if they want their muscles to be toned. You need to plan a great workout on a weekly basis to have the most effective training. [/spoiler]
What Type of Body Appeals to Men
Just as an excessive amount of muscle on a man is not generally attractive to women, the excessively skinny woman is not the mostly attractive for a man. It’s also not healthy.
Men can be divided into two types of guys, those who like breasts and those who like butts. From an evolutionary perspective, the body shape that projects fertility will be subconsciously desirable. A sexy body features:
- Shapely hips and butt
- A slender waist
- Firm lifted breasts
Good upper body training will firm up the muscles in the back, chest and shoulders which will lift the breasts higher. Targeted glute (butt) and leg training is the gold standard in physique training for women.
The realization that you can ‘build your bottom’ is amazing to many people. Genetics plays a large role in a woman’s shape, but this by no means is the end of the story. You don’t have to be born with the genetics of Jennifer Lopez and Beyoncé to create an awe inspiring butt.
In order to overcome flat, flabby and uninspiring buns, a training routine for women should activate the Gluteal muscles of the butt as well as the hips and thighs that surround it.
Physique Training for Women
It’s perfectly okay for women to lift weights on a regular basis though you wouldn’t think so. Most fitness modalities marketed to women are low impact cardio and calisthenics. Yoga and Pilates are great, but they are not replacements for resistance training.
Worse still is the fact that a lot of marketing hype preys on the fears that women have about their appearance. Women naturally develop fat on their upper thighs, butt, and midsections so it is unsurprising that most popular routines and ‘miracle’ machines target these areas. The problem is that there is no such thing as spot reduction. Training your abs will not make you lose weight from your midsection.
Instead, women should be aiming to increase their lean muscle mass, which in turn fires up their metabolism and leads to natural fat loss.
Women can create and maintain a firm sculpted body through proper resistance training. Men should spend time building their upper bodies, while women can enhance their aesthetic appeal by training their midsection and glutes.
A common objection that many women put forward for not weight lifting is: “I don’t want to get muscles like a man.” If you’re a woman who believes in this, don’t worry — your body doesn’t produce as much testosterone as a man, which means you are unlikely to build muscle that easily.
The legs and glutes respond well to high frequency. Nathalia Melo, the Miss Bikini Olympia from Brazil, trains her glutes every day. A great way to introduce glute training into your routine is to perform high repetition bodyweight exercises. You can progress on these later with weights, but as a beginner, right now is time to wake up your glutes!
Workout for Highest Visual Impact
We will also round out your routine by doing some work on your abs and upper body for a full body workout. Aim to do one workout every day for 6 days. Have the 7th day off to rest.
The following workouts are intentionally kept basic and can be done at home. The following routine is simple, but don’t think we’re taking it easy on you! Done properly, you can get a great cardio workout and pump some serious burn into your glutes. The perfect antidote for too much sitting down!
Workout A
- Push ups — 2 x 10-20
- Inverted rows/One arm bent over rows — 2 x 8-15
- Hip bridges — 2 x 30-50
- Reverse lunges — 2 x 10-15
- Bird dogs — 2 x 20
Workout B
- Side lying clam or Side lying hip lift (more advanced) — 2 x 12-15
- Bulgarian split squats — 2 x 10-15
- Front plank — 2 x 30 seconds
- Shoulder elevated single leg hip thrusts — 2 x 12-20
- Burpees + push up — 2 x 10-15
Guidelines
- Alternate workouts A and B throughout the week.
- Perform exercises without rest. Have a 60 second break then repeat the circuit a second time.
- Optional: Finish your workout with 10-12 minutes of medium-intensity cardio (maybe on the stationary bike).
- At the start, perform only minimums in reps. Don’t overdo it. If you feel exhausted after 1 circuit, stop there and build up to 2.
- If single leg hip thrusts are too difficult, perform the two leg variety.
- Add weights to exercises when you’re strong enough.
This is just a sample circuit workout for you to get started. Remember, however you choose to structure your workouts later, just make sure you try to train your glutes as often as possible. The volume of the work is kept to a minimum in the above routine so you can work out with greater frequency. You should be fresh to go again the next day for 6 days straight.
The above workout will get you on your path to developing sexy curves. The more advanced you get, the more you will want to focus your training on building muscle, which means using progressively heavier weights for exercises like the hip thrust and hip bridge. A good personal trainer will help you with these more advanced exercises. Begin laying the foundation for a fit curvy body today!
