Workout Plan To Sculpt And Keep Your Curves


Published: June 11, 2014

Workout Plan

Kelly Rowland, Janet Jackson, Angela Basset … we all wonder how these beautiful women get their goddess-like figures. Sometimes when you work out, you somehow start to lose weight in the wrong places. Your partner and friends start asking you “What happened to your butt?” You may begin to feel an additional pressure to maintain a nice shape while dropping the weight.

You can stay sexy and healthy at the same time. Focus on these key areas to help keep your desired shape as you shed those kilos.

High-Intensity Cardio

The first step to the hourglass is a tight core. In a study published in the journal, Medicine, and Science in Sports and Exercise, people who completed a high-intensity workout regimen lost more belly fat than those who followed a low-intensity plan.

It is important to have the right intensity cardio regimen to efficiently burn that annoying belly fat and help secure a small waist – especially when you are down to the last layers. Often times we expect big results with low-intensity workouts like walking, biking, jogging etc. And while these exercises will definitely help you lose weight, they may not do enough to help reveal that toned look that you want.


To really burn the fattest calories in a time efficient and highly effective manner, you need high-intensity interval training (HITT), which is a method that alternates between short intense anaerobic exercise and low-intensity recovery periods. Cardio burst exercises, specifically those that require lots of jumping and engagement of your torso, (i.e. jumping rope, box jumps), do wonders as well.

Exercises that tackle multiple muscle groups simultaneously, such as planks and pull-ups, are also beneficial. Crunches do not stand a chance for more dynamic exercises when it comes to strengthening your core.

Focused Weight Training

When you lift weights, focus on muscle groups that will help you build your hourglass. Consistently include exercises that work your glutes, hamstrings, quadriceps, and abdomen during each weight lifting session. This will help to build a thick and voluptuous lower body that will enhance your midline.

You may use heavier weights for your lower body and lighter weights for your upper body muscle groups – shoulder, triceps, biceps, and back. Your goal is to keep your feminine shape by replacing the space that once contained fat with muscle. The more muscle you build with weightlifting will also help you burn more fat; increase in muscle mass helps boost your basal metabolic rate. In other words, you end up burning more calories throughout the day just by having more muscle!

You are what you eat

You can’t eat meat pie and puff puff every day and expect to have a body like Ciara – especially if you are no longer sixteen and your metabolism isn’t at its peak. When it comes to a great body, eating the right food is 70% of the battle.

The basic idea is to eat a diet high in protein and fiber, and lower in carbohydrates and fat. Lean protein (turkey, chicken, and fish), whole grain carbohydrates, and vegetables should be the basic formula you follow for most meals. Breakfast can include a lean protein, whole grain carbohydrate, with or without low-fat dairy or fruit.

You need a significant amount of protein to build those muscles, especially right after workouts. A great adjunct is whey protein powder, which you can put in your smoothies or simply mix with water. Also, drink plenty of water to detoxify your body and help with digestion and other bodily processes. Some teas, such as dandelion tea, also aid in digestion and prevent bloating and excess water weight.

At all cost, stay away from refined sugars and processed foods! They are not only bad for your figure, but also can have negative effects on the chemistry in your body.

No pain no gain

All the advice in the world will get you nowhere unless you are patient and consistent with your eating and fitness plan.  Believe me, the celebrities we envy look the way they do because they invest the time and dedication. Try to work out at least four times a week and incorporate healthy eating as a permanent lifestyle change.

Keep in mind that every body is different. You will get a certain result depending on your own personal genetics, family history, and body type. Some people are naturally apple shaped or pear shaped while others have an hourglass shape with absolutely no effort.

Regardless, your fitness journey should highlight your curves and bring out the best in you. So learn to love yourself just as you are –  healthy, fit, and sexy.

Join the conversation. Do you want to lose weight? What challenges are keeping you from your goal?

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About Nofisat Sonekan

Nafi is a health educator, youth mentor, social justice advocate, performing artist and co-executive of a cause-minded online company, Jamboroo. She is an honors scholar and graduate of New York University, and is currently a doctoral candidate at the University Of Maryland School Of Medicine. She has a strong desire to promote health and wellness in communities all over the globe through various modalities. Follow her on instagram @love_nafi and visit

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