With a Master of Science in Dietetics and Exercise Science, 11 years of experience in fitness, and 5 years in nutrition, Hollee Mohni is a professional dedicated to improving individuals' health and confidence through sustainable habits.
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 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.
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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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.
Read More: Water Challenge: Tips to Keep Your Body Hydrated
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.
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.
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).
Read More: How Many Squats A Day Will Give You That Peach Booty Look?
This exercise is suitable for beginners and targets your core muscles.
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Glute bridges work not only on the glutes, but also hamstrings, lower back, and abs. This is an interesting variation of this exercise.
This exercise strengthens butt, thighs, abdominal muscles, and lower back (6).
This exercise strengthens your core, obliques, and spine (5).
Sit-ups work on the multiple muscles, including chest, hip flexors, lower back, and neck.
This exercise targets quads, hamstrings, glutes, and calves. It also adds a cardiovascular element to your workout (7).
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.
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!