Skinny Women → To Get Curves,
- Do workouts A, B & C below 1-to-2 days a week following one of these schedules
- Use the diet plan on this page to gain weight & get curves without gaining any belly fat.
- Fat Women: Just use this plan to lose enough weight to reveal your sexy curves.
Workout A
To Get a Curvier Butt, Hips & Thicker Thighs,
- Do 3-to-6 sets of 5-to-15 reps of ONE exercise from GROUP 1 & GROUP 2 1-to-2 days per week.
- Use weights heavy enough to FORCE You to do No More & No Less than 5-to-15 reps per set.
- Skip GROUP 2 if you don't want thicker thighs. GROUP 1 targets the Butt & Hips only.
- Do this workout if you don't have weights.
This Is Important…
- To get a curvier or bigger butt, hips & thighs as fast as possible, You must get stronger each time you workout by using heavier weights, doing more reps (no more than 15) and/or sets (no more than 6) because a stronger muscle is a bigger muscle.
- For example… If you did 3 sets of 10 reps using 100 pounds then in your next workout you want to do at least 4 sets, use 101 pounds and/or do 11 reps.
- Using the same amount of weight, reps and/or sets will not increase your curves because you're not getting any stronger. See 7 steps to build muscle as fast as possible to better understand why.
- Also Important: Keep a training log to track how much weight, reps & sets you did so you'll know exactly how much weight, reps & sets you'll need to do to get stronger in your next workout.
- Tip: Use 1 of these 16 fast muscle building tricks whenever you're unable to increase the weight and/or do more reps.
Group 1
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Weighted Hip Thrust
Weighted Butt Bridge
Kneeling SquatGroup 2
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Barbell Squat
Leg Press
Bulgarian SquatsWorkout B
To Make your Breast Look Bigger,
- Do 2-to-6 sets of 8-to-20 reps of ONE exercise from GROUP 1 & GROUP 2 1-to-2 days per week.
- Keep a training log and Only increase the weight when you can easily do more than 15-to-20 reps.
- GROUP 1 lifts, firms & perks up your breast.
- GROUP 2 helps to fix your posture to make your breast look bigger.
Once you build enough muscle to have firmer breast and better posture,
- Do Workout B 1-to-2 times every 2 weeks using the same amount of weight, reps and sets every workout to maintain your results and to prevent you from building massive chest & back muscles like guys do with progressively heavier weights, more reps and/or sets.
- Depending on how bad your posture is you may want to add these exercises to workout B.
Group 1
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Push-Ups
Bench Press
Dumbbell chest flyesGroup 2
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Face Pull
Seal Row
Machine RowWorkout C
To Get Firmer Arms,
- Do 2-to-6 sets of 8-to-20 reps of ONE exercise from GROUP 1 & GROUP 2 1-to-2 days per week.
- Keep a training log and Only increase the weight when you can easily do more than 15-to-20 reps.
- GROUP 1 firms up the back of your arms. GROUP 2 firms up the front of your arms.
Once you build enough muscle to have firmer arms…
- Do Workout C 1-to-2 times every 2 weeks using the same amount of weight, reps and sets every workout to maintain your results and to prevent you from building big arms like guys do with progressively heavier weights, more reps and/or sets.
Group 1
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Overhead Triceps Extensions
Triceps Pushdowns
French pressGroup 2
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Bicep curls
Chair CurlsUse 1 of these 6 Workout Schedules
1. Four Day Cycle
- Do workout A on day 1, Workout B on day 2 & Workout C on day 3. REST on day 4 & Repeat the 4 day cycle on Day 5.
- About 24 workouts a month.
- Workouts A, B & C can be done in any order.
2. Five Day Cycle
- Do workout A on day 1, Workout B on day 2 & Workout C on day 3. REST on days 4 & 5. Repeat the 5 day cycle on Day 6.
- About 18 workouts a month.
- Workouts A, B & C can be done in any order.
3. Six Day Cycle
- Do workout A on day 1, Workout B on day 2 & Workout C on day 3. REST on days 4, 5 & 6. Repeat the 6 day cycle on Day 7.
- About 15 workouts a month.
- Workouts A, B & C can be done in any order.
4. Seven Day Cycle
- Do workout A on day 1, Workout B on day 2 & Workout C on day 3. REST on days 4-thru-7. Repeat the 7 day cycle on Day 8 or the next week.
- About 12 workouts a month.
- Workouts A, B & C can be done in any order.
5. Once a Week
- Just like the 7 day cycle but you pick any three days of the week. For example you may do Workout A on Monday, Workout B on Wednesday & Workout C on Friday.
6. Make Your Own Schedule
- Do workouts A, B & C 1-to-2 days per week taking at least 2 days off before doing the same workout again so If you did Workout A on Monday then wait until at least Thursday before doing it again.
- You can do 2 workouts on the same day. For example… You can do Workout A in the morning & Workout C in the evening.
- Save time by supersetting 2 workouts. For example… You can do Workouts B & C at the same time by first supersetting 1 exercise each from group 1 of Workout B & C and then supersetting 1 exercise each from group 2 of Workout B & C.
- Save time by doing a giant sets of ALL 3 workouts. For example… You can do Workout A, B & C all at once by doing 3-to-6 giant sets of 1 exercise each from group 1 of Workout A, B & C and then a giant set of 1 exercise each from group 2 of Workout A, B & C
- You could workout 2 times a day using any of the 6 schedules by doing part 1 of any workout in the morning and then do part 2 in the evening.
- Use this ab workout 1-to-3 days per week (on or off the same days you do Workouts A, B & C) for firmer abs.
- If all you want is JUST a bigger butt, bigger breast and/or firmer arms then ONLY DO Workout A, B and/or C
- Take at least 1 week off every 2-to-8 weeks.
Diet Plan To Get Curves
To see exactly how you need to eat to get curves,
Put in your height, weight, age & your activity level before starting this plan and then Click the button that says "Tell me how to get curves"
the 4 Most Important Things to Get Curves
- Do workouts A, B & C 1-to-2 days per week based on 1 of these schedules
- Keep a training log and try to get a little bit stronger each time you do Workout A (read this again to see why)
- Keep a training log for Workouts B & C and only increase the weight once you can easily do more than 15-to-20 reps.
- Use this diet plan for more curves.
Get Curvy in Certain Areas
More Womanly Tips
NowLoss.com Created by Adrian Bryant
I'm 22 years old and my weight is just 35 kg or 77 pounds so how can i get gain weight
March 31, 2019
I want bigger butt and hips
March 22, 2019
Also, do I do all 3 exercise in a group.
February 26, 2019
I want to do the once a week cycle. How long will it be for me to start seeing result
February 26, 2019
Hi I’m 37 5”4 140 all of my weight is up top shaped like an inverted triangle I have thighs but no glutes so I’m trying to get slim thick I was told not to lift weights for my upper body since I’m trying to achieve similar to a hourglass
look can u plz advise the best workout plan for me. I appreciate it.
November 14, 2018
Hi, I'm 5 8 and very athletic. I would like to go from athletic to a more feminine curvy physique.. are there any supplements/ herbs in addition to help hormones for a more curvy body? Also wi is the girl in the picture? I'd love to hear her story..
November 02, 2018
Hey, I am 5'1 97Ibs, I want to get curves, but I know my body structure isn't curvy...
Will this work?
And in case it does, how many weeks/months for it show slight difference?
October 15, 2018
I am exercising without seeing results. Basically, I want the curvy, hour glass figure. My goals:
1) waist - shrink to reveal more hourglass shape
2) hips - bigger & remove hip dips since I do not have hips/curves
3) butt - enlarge
4) back - remove love handles and back fat
5) thighs - tone and tighten, but not shrink or enlarge
6) stomach - flatten and tighten, especially lower belly flab
7) arms - tone and define muscle definition
8) calves - enlarge
9) breast - enlarge
I am not overweight or underweight - just not curvy or toned - about 5’0 and 128 lbs. I just need a SIMPLE plan since I am on the go a lot that will get results. Thank you!
September 23, 2018
Hi Adrian,
I want to gain weight as I am too underweighted and I don’t know what to do with it. I am not even allowed to go gym so can you please suggest me some exercises that can be performed at home for weight gain?
#lovefromIndia
July 25, 2018
are you trying to just gain any kind of weight (fat only) or do you wish to gain sexy muscle only or both?
July 26, 2018
Please I want to have full hips , big boobs , big sexy butt and slim thick. In fact i want to have an hourglass shape. What can i do for this ?
July 18, 2018
Hi Adrian !
I came across your page by chance. I am 31 years old, I have had 3 kids. My most recent 8 months ago. I weight 122 pounds. No noobs, no butt.. I can NOT for the life of me keep any weight on.. I would love to love be even 10 pounds more.. but definitely a bigger butt. What is best for me
June 26, 2018
Hi Adrian, I found this page by luck I guess and I want to thank you for explaining everything and making easy to understand. However i do have questions. I had 6 kids and have a belly. I recently lost 23 lbs by intermittent fasting, but my belly fat is still there, I’m 4’11”, 112 lbs 33 inches on my waist 0 curves/flat as a board. I would like a flat belly and hips, thighs, glutes and breast. I have a lot ahead of me. I started using your workouts 1 month ago. Can you let me know tour suggestions to make sure I’m doing the correct ones? How long before I start seeing results? I need to keep motivated. Thanks a million!!!
May 30, 2018
your belly is the last to go but I cant see you having much of a belly at 112
May 30, 2018
Thank you!! I want results that I have not gotten. I will do your recommendation as you say! I have a rolls on my belly. I do not know how to add photos. Anyhow THANK YOU once again!!!
August 08, 2018
Hi Adrian,
I don't know what to do with my body.
I'm 20 years old, 5'10 and 1/2 and 106 pounds (for this height is a normal weight right?)
Well I have a skinny upper body with very visible collarbones, thin arms and still I have a flabby abdomen and very large hips and thighs.
I'm afraid to lose weight as this will make me every skinnier in the upper body but I'm afraid to bulk as I don't want my legs and bottom to become even larger.
Any thought? What should I do?
Here is a picture of me: i.imgur.com
May 07, 2018
gaining or losing is mainly based on your calore intake. what is your current intake
May 07, 2018
I'm maintaning on about 1800 calories.
But my problem is I don't know whether it's a good idea for me to lose weight or to gain weight based on my weight, height and goal of filling up my upper body and thinning out my lower body.
Based on my picture, do you think I should gain or lose weight?
Thanks
May 08, 2018
use this plan here in your case to get all that done while eating at least 100g of protein per day
May 08, 2018
Thanks a lot Adrian for your reply! :)
Just two things: since I'm so petite do you think I should eat more close to 1200 or to 1800 calorie? Also how many pounds do you think I should lose starting at 106? Thank you so much!
May 08, 2018
1800+. maybe even 2000 and adjust according to the results you get
its more about losing fat and replacing it with (gaining) muscle mass
May 08, 2018
If your doing ABC workouts do you add HIIT in there? I do want to lose some lbs...
May 01, 2018
so i have to do only ONE exercise from group A and ONE exercise from group B on day 1 and that is my butt workout? i thought i should be doing like 5-6 different exercises, it is enough only 2 kind of exercises? for example weighted hip thrusts and bulgarian squats? 2 exercises 2 times a week right?
April 29, 2018
thats right. its not the number but quality.
if you did each exercise right (meaning it kicked your butt) you woouldnt dare do more than 1-2 unless you're advanced
April 30, 2018
Hi, I’m 36, 5’5” and 53kg. I have lost around 4-5 stone over a couple of years and thankfully my skin has gone back however I have no butt or boobs. I want to get lean muscle and am trying hard but I really struggle to eat more as I am so paranoid that I will get fat again. Can you offer any assistance as I am really worried about this but desperate to get my body looking better. I’ve worked so hard to get this far.
March 06, 2018
Hi Adrian! I'm 5'5 131 pounds. My BMI is 22 and my body fat is 24.5 even though I'm reallly skinny I want to gain weight but I have a small pooch. My waist is 33inches but I want to loose more. What should I do?
March 04, 2018
I’m sorry my waist is 30 not 33 my lower belly is 33
March 04, 2018
I’m wanting to purchase a resistance band set that with them all combined goes up to 150 lbs. I know that when I’m strong enough to hip thrust that much I’ll need more weight but my question is do resistance bands work if the resistance is nice n high. And where would be the best place to attach them while doing the hip thrust. Thankss
January 28, 2018
I've never used bands like but the way I'm picturing it its not going to help develop your butt much
January 28, 2018
Adrian im having this problem, after i finnish my workout and sometimes even meanwhile im working out i feel nausea. What is causing this?I am using weights just enough to make 12-15 reps per exercise, if i lower the weight my muscles will not grow
January 19, 2018
no, in the beginning i was using the same weight and not feeling nausea. i started feeling nausea after some time. is it because im not drinking enough water? or something else is causing it?
February 12, 2018
has the onset of naus. gotten any better. are you able to go longer before it hits? it could be due to water
February 12, 2018
Do I have to eat a lot of carbs to gain weight and get bigger glutes
I am being told so I the problem is I still have lil belly fat to get rid of
Plz help
January 18, 2018
How to get bigger breasts without using of the weights and sculpted arms??
January 02, 2018
How to gain weight I really trying so hard I am hire 165cm 26 years old and I have 48 kilos..
January 01, 2018
I can't wait to try
I want to be sexy, my boyfriend deserves better, I want to wear clothes without wondering if I'm sexy enough to wear it.
If it works I'll be the happiest girl around😄
December 27, 2017
hiya if i wanted to do all of these workouts but not stick to this diet will i still be able to get curves
December 22, 2017
Hello Adrian,
thank you very much, I've been looking for long an exercise/nutrition combo for skinny girls like me, I just have a question, I tend to accumulate grease in my arm area, does your routine and diet apply exactly as well? or is there any variation in order to not to bulk my arm volume more than it is already.... thank you very much in advance for your time! best wishes
December 15, 2017
as long as you dont increase the weight, reps and or sets for workouts B & C (please read thru these again) and the diet plan does help you gain weight/bulk but nor fat
December 15, 2017
Hello Adrian, thanks for this article. It's of no doubt very helpful to those who wanted to gain more curves like me. hahaha. I found it informative and accurate of all articles I read:)
December 12, 2017
i'm just wondering if I can do all the three recommended exercises in one day for Group A. Or do i really have to pick only one exercise for every group? Thanks
December 12, 2017
Just one. dont get fooled into thinking the more you do gets you more results.
December 13, 2017
Hello Adrian,
I found your site just now when I started doing my research on how best to gain muscle in target areas and how best to eat to gain the weight needed to build the muscle. I’ve found this all so helpful! I’m headed out to buy a notebook to keep a log on everything from diet and meals, intake of protein, water, and calories daily, as well as the correct workout regime, sets, reps, weight amount, etc., like you suggest. To back up a minute, let me describe my wishes and what my body is like at this moment. I was recently very sick for about 9 days and dropped from 110 to 95. I’m back to 101 currently. I am 5’5”. Ive shrank 2 inches over the past 5-6 years bc of bulging disks in my back. However I am 32, and was an active athlete growing up and had toned legs, muscular butt, bc of the required training that went with it. Nowadays I haven’t started back to the gym bc I was afraid I would lose weight instead of gain muscle. I work from home so I will do the beginning of the work out here, moving back into my gym in just a couple of weeks once I feel stronger. Like one girl mentioned, I get stares as if I have eating disorders and the gym is no different. But I want to gain the muscle in my butt, which is as flat as a pancake suddenly and o have stretch marks on my hips now from the rapid weight loss over just a weeks time. My chest went from a solid B to an A, and also more stretch marks. Now I am very picky about my body bc it seemed to have always looked great naturally, but since getting sick and losing weight, it is a struggle to look healthy again. I will follow your plan to a t! If you have other advise for me, I am so open to it! My good friend who is a trainer, wonderful body, so dedicated to heath and fitness, just has given birth to her 5th child three days ago, so I depending on the web for my advise and my plan. I have spoken with and seen my dr as of last week. She has me on a BCAA powder I drink with about 18 oz of water. I have a hard time drinking water and know that is vital in my healthy muscle and weight gain. Any suggestions for me considering the specifics of my weight loss and body type and what I am looking to achieve? I am also 15% body fat. I look very skinny, like there is no fat to turn to muscle. Please give me all the good info you have!! Thank you for creating this site! It helps many many many people to feel and look their best! You are doing great work sharing your knowledge!
December 03, 2017
Jumping Jack Workout #4
15 Minute HIIT Workout
Walking Workout
