Forget thin, curvaceous is in
In ancient times, full-figured women were considered beautiful for biological reasons: An ample bust and hips meant you were well equipped for childbearing. Today, it's more about aesthetics. And while the waif look comes and goes, curvy, voluptuous women are still mainstays of our culture — from painter Paul Rubens' canvasses, to classic and pop culture divas like Marilyn Monroe, Beyonce and J.Lo.
So how do you go from shapeless to sculpted? "Body shape is determined by food, exercise and genes," says Jaime Wood, fitness manager at Virtua's William G. Rohrer Center for HealthFitness. "You can't control genes, but you can control diet and exercise. Whether you're thin or overweight, eat a balanced diet, and get your body fat into healthy range — on average, 21 to 28% for women and 15 to 18% for men."
Next, gear your exercise routine to building and sculpting, rather than toning. Simply increase resistance training — also called weight or strength training — and decrease cardiovascular exercises, like aerobics.
"You should work with weights two to three times a week," advises Wood. "Cover every muscle group, and then focus on areas you want to build. Start with light weights, and gradually increase them." More weight and fewer repetitions is the key to sculpting. To get curvier hips and buttocks at home, try squats and lunges. Use your body weight, and then work up to holding dumbbells. To lift and shape your breasts, try push-ups.
"Be prepared," says Wood, "you'll gain weight. But don't confuse muscle weight with fat weight. Muscle weight is good!"