Wednesday, July 1, 2009


A good friend of mine asked me how to achieve this last night....and I immediately thought about Genetics, Exercise, & Diet and how all 3 play a role in achieving this look.
So before I get into this let me first say...LEARN TO LOVE YOUR FIGURE! I can't say that enough. Don't get brainwashed by music videos, rap songs, and hater comments. Confidence is key. Now, If your simply looking to get in shape, i.e..a little shapelier...well that's another story. Let's do it!
Not every woman's figure is genetically designed to achieve a large butt with a small waist; HOWEVER, I do believe that every woman can achieve a sexy & toned figure. Just take a look at the figures in your immediate family, then take a good look at your own figure...this will give you some idea of what's possibly in store for your body. I say possibly because its up to YOU to become fit and stay fit.
Choose Your Shape:
Hourglass: Women with an hourglass shape are often envied by all of their friends. This is because hourglasses have well-proportioned upper and lower bodies, with a distinctively narrow waist. However, if you are an hourglass, you may find that you tend to gain weight all over your body, particularly in your hips and chest area.
Pear-shaped women tend to have larger lower bodies and smaller upper bodies. If you are a pear, you will find that your hips are slightly wider than your shoulders and that you tend to gain weight below your waist. Pears usually have small chests and flat stomachs.
Apple: Apples are generally bigger on the top half of their bodies than on the bottom half. They commonly have slim hips and a large chest and stomach. Apples tend to gain weight above the waist or along the backside.
Women with a ruler shape tend to be waif-like and slim. Rulers have no large differences between the size of their hips, waists, and shoulders. Rulers tend to put on weight in their stomach and backside, while maintaining slender arms and legs.
Okay, Pear and Hourglass
figures can achieve the Big Butt-Small waist look easily by eating a nutritional diet full of protein and exercising 3-4 times a week. Sessions should consist of at least 30 min of cardio and 2 days of weight training. Butt exercises like squats and lunges work great at accentuating their curvy features.
Now for the Apples and Rulers!
These are the ladies that request this look the most! Apples and Rulers tend to over eat to achieve this look, but end up having a big stomach to deal with in return. So I say CHANGE YOUR FOCUS to wanting a fit toned body in stead of certain exaggerated features.
Here are some basic tips that will lift and tone the Butt and Shrink the Tummy, and give you an overall nice figure. Focus on exercising 3-4 times per wk. 30min-1hr sessions and utilize the techniques below.
~Stair climbing burns tummy fat, tones butt.
~Walking on an incline builds shapely legs.
~RUNNING!- this burns fat all over the body mainly the tummy and builds up the legs.
~Squats, leg presses, dead lifts, lunges, and hamstring curls (note: Do about 10-12 reps using heavy weight, this helps to Bulk muscles causing them to grow bigger.)

~As for your diet- Remember Protein is your friend! Even a good healthy protein shake after a workout will assist in building nice strong glute(butt) muscles! Also eat breakfast, lunch, and dinner everyday with 2-3 snacks in between. Working out too much without nourishing your body will only make you feel weak & scrawny.
Enjoy this tips! KISSES Nikki


LaQT said...

Again, great info!

♥Nikki Ms.Healthy KISSES♥ said...

Thankyou QT!

Assertive Wit said...

you worded this PERFECTLY!
you were honest and realistic without killing off anyones hopes and dreams LOL

♥Nikki Ms.Healthy KISSES♥ said...

LMAO! Thanks Assertive Wit...your too funny.

Anonymous said...

This is my motivational post of the week lol .
Great tipss! now i wanna go workout :)

♥Nikki Ms.Healthy KISSES♥ said...

Lol, Thanks Dolce! Stay motivated it will take you far!

SimplyLetitaaa said...

I love how bright & uplifting your page is! I will definitely be following!!

it'sok2bu*nique* said...

thanks for this post cause i am starting to try to get first healthy then fit...this was very helpful...btw im an apple lol

My-My said...

Hi! I don't comment much. but I am an avid reader. and i just wanted to give you awards that you very well deserve. :)

♥Nikki Ms.Healthy KISSES♥ said...

Thankyou So Much SimpyLetitaaa! and Im an apple too it'sok2bu*nique! lol.
My-My, Im glad your a reader! Thank you for the award sweetheart! Its truly appreciated :)

Katrina is a Princess said...

Great tips, and I LOVE how positive you are! Very encouraging! You're amazing!

♥Nikki Ms.Healthy KISSES♥ said...

Thankyou Katrina! Your Blog is amazing too.

Fergster said...

Thank you for the tips!

Lady Nicole said...

I gave birth to my third baby a few months ago and it's been soooo hard getting back in shape. I love this post and your site.xoxo
P.S. 10 pounds to go;)

♥Nikki Ms.Healthy KISSES♥ said...

Yay! Glad you like it Fergster and Lady Nicole! and you con dew it Nicole! lol. Stay determined!

Anonymous said...

Great info thanks for sharing Nikki!

Anonymous said...

It is useful to try everything in practice anyway and I like that here it's always possible to find something new. :)