Contrary to popular belief, skinny babes are not always the happy people. All thanks to the seemingly harmless jokes made by the closed ones. In fact skinny ladies may even lost count of the times they rolled their eyes (so hard), when they hear someone comment, “You’re so skinny, you’ve no curves, the dress looks meh on you.” Now if you’re victim of this, get down to add some tone and definition to your body, and keep the naysayers’ mouths shut.
Credits: Designerzcentral, Examiner, Elle
Skinny Ladies’ Problems
Although skinny ladies may be blessed with a svelte silhouette, and weight loss may not exist in their dictionary, yet they do have problems of their own. These group of ladies tend to lack shape due to their low body mass, and are likely to be flat chested and appear boyish. Yet the good news is, these ladies have a naturally low body fat percentage, thus with even subtle gains in muscles, skinny ladies are able to vaunt excellent muscle definition and add some womanly curves.
The best way to sculpt a skinny body is to follow the formula:
[Strength Training] X 3 Times a Week + [Protein Snack after Workout]
Credit: Sg Sports
Skinny ladies can choose to either head to the nearest gym or just perform strength training in the comfort of their home.
Materials needed
- Stability Ball
- Two 2kgs dumbbells/ 2 bottles with 2 litres of water each
- Lebert Equalizer bars/ Sturdy sofa
Step 1: Strength Training
- Start with a 5 to 10 minutes warm up
- Perform each exercise to exhaustion
- Rest for a minute between sets and then perform each exercise a second time before moving on
Balance lunge with front raise
Start off by balancing one of your legs on top of the stability ball, with your hands by your side. Then, with dumbbells in each hand, perform a forward raise as you lunge backwards.
Credit: She Knows
Askew twist with medicine ball
Sit comfortably on the floor, and hold the medicine ball close to your tummy. Slightly lift up both of your legs, as you twist your upper torso to the side. Hold for 30 seconds in the position, before changing side.
Credits: She Knows
One-legged assisted dip
Choose to perform this on either a bench, a sturdy sofa or on Lebert equalizer bars, as shown. Support your arms on the bars, in a half squatted position, and slowly lift up one of your legs. Stay in the position for 30 seconds, and return to the starting position. Repeat for the other leg.
Credit: She Knows
Hamstring curl and bridge on a ball
Start off by lying flat on the floor, with both hands resting at the side of your head. Then, rest your lower calves on top of the medicine ball. Slowly lift your butt, and bend your knees until you reach the position as shown in the 3rd picture. Hold for 30 seconds, and return to starting position.
Credit: She Knows
Plank Twist
Get into the planking position, then rotate your hip forward, as you draw your knee toward your elbow, and twist. Repeat this on alternating sides.
Credit: She Knows
Step 2: Protein Snack
Refuel within 30 to 45 minutes of your cool-down to provide the necessary nutrients to restore and rebuild your hard-working muscles, as well as rehydrate your body. Try these:
Monkey Business Shake
Blend 1 medium banana, 1 tablespoon of Skippy’s reduced fat peanut butter, and 1 cup of NutriSoy High calcium Soya Milk.
Credit: Tryabouttime
Black Bean Omelette
Sick of hard-boiled egg as a regular post workout snack? Spice things up by combining 4 egg whites, ½ stick of low fat cheese, and ¼ cup of canned black beans for a whole new eggy snack.
Credit: Heysugarcafe
Apple Nutty Sandwich
No mood for a sandwich? Skip it then. Spread some low fat peanut butter over a 2 slices of apple, and sandwich some unsalted mixed nuts in between for a crunchy finish.
