How To Get A Slim Thick Body
In this day and age, beauty trends are changing at a blistering pace. Remember 2012 when everyone strived for a curveless figure? Those times are long gone. A whole bunch of pop stars and celebrities are pouring blood, sweat and tears in the gym to achieve what what was dubbed as a «slim thick body» look. This body type was brought into vogue by none other than Kim Kardashian-West herself. But is such curvy yet slim body achievable without surgeries or expensive procedures? Read this article to find out how to get a slim thick body.
What is a slim thick body?
The days when women eagerly strove for an hourglass figure or a thigh gap are over. Now, the combination of two is at the peak of popularity.
According to Urban Dictionary (10), slim thick is a girl with a slim body shape, yet having a big booty and big thighs. At the same time, this physique implies a smaller waist and flat stomach.
Looks sexy, isn’t it? What is puzzling about this body type is that it incorporates the hottest features of slim and curvy physique while avoiding those considered unattractive like rounder belly or flat booty. What does it mean in practice? The news is not so inspiring – building up a slim thick body might be a notoriously difficult task, regardless of your initial body type. Yet there are still chances you can work your way to the body of your dreams.
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How to get a slim thick body?
This physique is considered hard to achieve because you’re supposed to work with each of your body parts separately, so to say. That is, you have to manage your dieting and training in a certain way – in order to block the accumulation of fat in your belly while preserving the fat in your butt. The general recommendations for a slim thick body are the following:
Water has numerous health benefits. It is essential for the normal performance of various body functions. Water delivers nutrients to your body, supplies oxygen to your lungs, maintains normal body temperature, and boosts immunity. In addition, it improves the condition of your skin, lowers blood pressure, and relieves joint pain (8, 2, 4, 9). According to the National Research Council (3), if you’re an adult woman, you need to drink about 2700 ml of water per day.
Furthermore, water is crucial for weight loss. Resting energy expenditure, which is the number of calories burned while you’re having rest has been shown to increase by 24-30% within 10 minutes of drinking water, and it lasts for an hour (13). On top of that, higher fluid intake curbs your appetite, so you consume less food and avoid weight gain.
Weight training is key
Smashing out cardio sessions is in fact not the most effective way to build up your slim thick body. It is certainly true that you lose body fat while running on a treadmill. Yet you’re losing fat on your butt too, which is not what you want to achieve, as your goal is shedding fat in the other parts of your body.
This is why weight training becomes such an amazing main course of your workout routine. Weight training, also known as strength and resistance training, is a physical activity designed to improve muscular fitness by exercising a specific muscle or muscle group against external resistance, including free-weights, weight machines, or the weight of your own body (12). It allows you to focus directly on particular muscles, while avoiding training the other ones. For instance, you can tone up your quads and hamstring to achieve skinnier legs while retaining the fat in your butt. Similarly, performing weighted exercises that isolate your glute muscles let you sculpt muscle in your butt while not straining muscles in your calves or quads. You can try various compound and isolation exercises to get slim thick as soon as possible.
Furthermore, it aids in weight loss, due to the phenomenon called excess post-exercise oxygen consumption (1). Simply put, after weight training, you don’t stop burning calories. Instead, the body continues to burn calories after your workout. That is why some athletes can consume sky-high number of calories per day – the more muscle mass you have, the more your body burns in a day.
Be smart with your cardio
The other aspect of being slim thick is achieving a small waist and a flat stomach. While hundreds of crunches and ab exercises might sound like a plausible answer, they’re not.
You can reduce belly fat through cardiovascular exercise which is famous for all-around fat reduction and development of lean muscle throughout the whole body. If you want to maintain thick thighs and butt, you need to choose your cardio carefully.
Instead of jogging and running long distances, you can sprint short distances. This will help you maintain a stronger, and fuller lower body while blasting away your belly fat. You can notice that sprinters got strong, thick legs, while distance runners usually have a lean body. Another bonus of sprinting is that it demands less time than running on a treadmill at a medium pace. Probably the best sprinting exercises are running the “straights” or ”curves” of a track at your best speed while taking one minute break in between each rep.
Slim thick body workout
Try this short 10-minute workout to build up your slim thick body. You should rest for 20-40 seconds in-between sets.
The basic movement, yet it helps you to make your thighs and butt more muscular (11).
- Stand upright with your feet moderately apart.
- Tighten the abs while bending down into a position like you want to sit in a chair.
- Ensure the back is straight, and the head is kept up. Stretch the arms forward for balance.
- Maintain this sit-like position for a few seconds before returning to the beginning position.
- Do not stiffen the knees while standing.
- Repeat the movement for about 35 seconds.
Left and right Oblique V-ups
This exercise is suitable for beginners and targets your core muscles.
- Lie on your right side on an exercise or yoga mat. Keep your body in a straight line, your left leg should be stacked on the top of your right leg. You can slightly bend your knees. Avoid rolling back, as the proper form is crucial for this exercise.
- Place your left hand behind your head. Your palm must touch the back of the head, your elbow has to be flared out, and your right arm across your body. Resist the temptation to push against the back of your head. Your hand is there for guidance.
- Now, activate your core, particularly the obliques, and lift your left leg while simultaneously lifting your upper body off the floor. The point is to have your leg and arm move towards each other. Your elbow should point at your knee when your leg is fully abducted.
- Hold for a few seconds, and reverse the movement by lowering the left leg and upper body to the mat.
- Perform for 30 seconds on the right side, then 30 seconds on the left side.
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Tip toe glute bridge
Glute bridges work not only on the glutes, but also hamstrings, lower back, and abs. This is an interesting variation of this exercise.
- Start by lying on your back with knees bent and heels up so that only the balls of your feet and toes are touching the floor.
- Now, push through the balls of your feet, and drive your hips up towards the ceiling.
- Then, squeeze your butt for 3 counts, and slowly lower your body back to the floor.
- Repeat for 40 seconds.
Plank hip rotation
- Start in a plank position, resting on your elbows and toes, your legs must be straight and feet together.
- Make your body as rigid as possible from your feet to your head to keep it in a straight “plank-like” shape side on. Do this by tensing your quads to lift your kneecaps up your thighs, squeezing your glutes together, bracing your core and drawing your belly button up away from the floor, while at the same time pressing down into the floor using your elbows.
- Keep your body rigid, and twist your right hip toward the floor, moving only so far as you can keep good form. Return to the plank position then twist your left. Focus on keeping tension in the core to avoid putting strain on the lower back.
- Repeat for 40 seconds.
This exercise strengthens butt, thighs, abdominal muscles, and lower back (6).
- Find a surface to kneel on with enough space to extend your arm and leg simultaneously.
- Kneel with knees hip-width apart, your hands must be firmly placed on the ground about shoulder-width apart. Brace the abdominals.
- Lift one hand and the opposite knee just an inch or two off the floor while balancing on the other hand and knee and keeping your weight centered.
- When you feel steady and ready to move on to full range of motion, point the arm out straightforwardly and extend the opposite leg behind you. You should form one straight line from your hand to your foot, while keeping hips squared to the ground. If your low back begins to sag, raise your leg only as far as you can while keeping your back straight.
- Hold for a few seconds then return your hands and knees to the beginning position.
- Repeat for about a minute.
This exercise strengthens your core, obliques, and spine (5).
- Sit on the floor and bring your legs out straightforwardly.
- Lean back slightly so your torso and legs can form a V-like shape, bracing your abdominal wall to activate your core.
- Balancing here, twist your torso from side to side. Avoid moving your legs.
- Perform for about 40 seconds.
Sit-ups work on the multiple muscles, including chest, hip flexors, lower back, and neck.
- Lie down on your back, bend your legs and place feet firmly on the floor in order to stabilize your lower body.
- Then, cross your hands to opposite shoulders or place them behind your ears. Avoid pulling on your neck.
- Curl your upper body all the way up toward your knees, and exhale while lifting.
- Lower yourself down slowly, and, return to your beginning point. Inhale while lowering down.
- Repeat for 40 seconds.
This exercise targets quads, hamstrings, glutes, and calves. It also adds a cardiovascular element to your workout (7).
- Begin with a standard forward lunge. Stand with your feet hip-width apart, and take a big step forward and lower until both knees are bent at a 90° angle. Ensure your torso is kept upright and as straight as possible throughout.
- From this position, summon the energy, and push explosively off the floor, switching the positions of your legs while airborne so that you land and are able to instantly drop into one more lunge but with the opposite leg forwards. Ensure you land as softly as possible.
- Repeat for about 40 seconds, and have a rest.
That is how you achieve a slim thick body. Do not expect the exact Kardashian-like figure though, as each body is individual, while the trends are fleeting. Rather than setting unrealistic goals, aim for a fit and healthy body. Remember to follow a balanced and nutrient-rich diet to achieve the best results. Look into Mediterranean, Keto, and Vegetarian dietary plans to outline a sustainable diet that fits your preferences or simply pick one of the diets.
Check out this 20-min Full Body Workout at Home.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. A licensed physician should be consulted for diagnosis and treatment of any and all medical conditions. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
- 7 Things to Know About Excess Post-exercise Oxygen Consumption (EPOC) (2014, acefitness.org)
- Dehydration (1997, medlineplus.gov)
- Drinking water and Health (1977, nap.edu)
- Fluid replacement following dehydration reduces oxidative stress during recovery. (2009, ncbi.nlm.nih.gov)
- How To Do A Russian Twist The Right Way (2019, womenshealthmag.com)
- How to Do the Bird-Dog Exercise (2019, verywellfit.com)
- How To Do The Jump Lunge (2018, coachmag.co.uk)
- Mild dehydration affects mood in healthy young women. (2012, ncbi.nlm.nih.gov)
- Six reasons to drink water (n.d., webmd.com)
- Slim thick (n.d., urbandictionary.com)
- Squat Variations for the Buns, Hips, and Thighs (2020, verywellfit.com)
- Strength and Resistance Training Exercise (2018, heart.org)
- Water-induced thermogenesis (2003, ncbi.nlm.nih.gov)