Slim Thick Workout Plan: Sculpt Your Curves

Lisa Lorraine Taylor, BSc, CPT
Published by Lisa Lorraine Taylor, BSc, CPT | Staff Writer
Last updated: February 2, 2024
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The journey to a slim, thick physique involves a strategic blend of weight loss and muscle gain.

After putting it to the test, I have uncovered a comprehensive workout plan to slim the waist and enhance the lower body.

As a personal trainer, I have tested this approach with several clients.

My investigation demonstrated the need for more than just targeted exercises and careful attention to diet and lifestyle as essential components to achieving the desired body shape.

Quick Summary

  • Achieving a slim thick physique involves a strategic blend of targeted exercises and a balanced diet to slim the waist and enhance the lower body.
  • The workout plan includes a variety of exercises like planks, squats, and hip thrusts, focusing on lower-body activation, core strengthening, and full-body sculpting.
  • Genetics plays a significant role in determining body shape, but disciplined exercise and diet can effectively modify one's physique toward the slim thick ideal (waist-to-hip ratio falls at .70 or below).
  • In my experience, consistency in following the workout and diet plan is key to successfully achieving and maintaining the slim thick body type

Workout Plan for a Slim Thick Body

slim thick body

The slim thick aesthetic is a balanced blend of a toned upper body and a strong, well-defined lower body.

It's a fitness goal that requires smart strategy, tailored exercises, and consistency [1].

This plan targets essential areas to develop the necessary muscles:

Day 1: Lower Body Activation

  1. Bulgarian Split Squats: 3 sets of 12 reps per leg
  2. Squat Steps: 3 sets of 12 reps per leg
  3. Glute Bridges: 3 sets of 15 reps
  4. Kneeling Squats: 3 sets of 15 reps
  5. Donkey Kicks: 3 sets of 12 reps per leg

Day 2: Core Strengthening and Cardio

  1. Planks: 3 sets for 30 seconds to 1 minute
  2. Chair Knee/Leg Raises: 3 sets of 15 reps
  3. Dead Bugs: 3 sets of 15 reps per side
  4. Reverse Crunches: 3 sets of 15 reps
  5. Cardio: 20-30 minutes of moderate-intensity activity like cycling or jogging.

Day 3: Rest

Focus on muscle recovery, preventing overtraining, and promoting mental well-being for optimal results in your exercise sessions.

You May Also Like: Slim Thick Workout Plan PDF

Day 4: Lower Body and Core Intensity

Person doing lower body exercise
  1. Hip Thrusts: 3 sets of 12-15 reps
  2. Weighted Step Ups: 3 sets of 10-12 reps per leg
  3. Wipers: 3 sets of 10-12 reps per side
  4. Leg Raises: 3 sets of 15 reps
  5. Bird Dogs: 3 sets of 15 reps per side

Day 5: Full Body Sculpting

  1. Donkey Kicks: 3 sets of 15 reps per leg
  2. Hip Abduction Exercises: 3 sets of 15 reps per leg
  3. Hip Adduction Exercises: 3 sets of 15 reps per leg
  4. Hollow Body Hold: 3 sets for 30 seconds to 1 minute
  5. Decline Sit-ups: 3 sets of 15 reps

Read More: Full-Body Power Band Workouts

Day 6: Active Recovery

Engage in gentle activities such as a relaxed walk, yoga, or stretching.

This day is about aiding muscle recovery and relaxation while keeping the body active.

What Does a Slim Thick Body Mean?

A "slim thick" body refers to a feminine physique characterized by a slim waistline and well-defined hips, thighs, and buttocks, creating a harmonious balance between leanness and curves.

This feminine silhouette is a balance of slimness and curves and has become a popular, body-positive trend.

It can be achieved through targeted exercises and balanced nutrition tailored to women [2].

Best Exercises

People exercising

Check the best slim thick exercises available to have a flat stomach and gain as much muscle mass as possible to get that desired adult woman body.


Planks are a fundamental core exercise that targets your abdominal muscles, lower back, and obliques. Consistent practice can result in a slim, toned waistline.

How to do it:

  1. Start in a push-up position.
  2. Lower down onto your forearms, maintaining a straight body line.
  3. Hold the position and keep your body tight and your hips aligned with yours.

Learn More: Does Planking Burn Fat

Chair Knee/Leg Raises

Chair knee/leg raises targeting the lower abdominal muscles are beneficial for trimming lower belly fat. Use a sturdy chair or workout bench.

How to do it:

  1. Sit on the edge of the chair, gripping the sides for support.
  2. Keeping your back straight, raise your knees towards your chest.
  3. Lower your feet back down, but don't let them touch the ground. Repeat the movement.

Decline Sit-Ups

Person doing Decline Sit-Ups

Decline sit-ups are an advanced abdominal exercise that intensifies the difficulty level and enhances muscle engagement, promoting a slimmer waistline.

How to do it:

  1. Lie on a decline bench with your feet secured at the higher end.
  2. Using your core, lift your upper body towards your knees.
  3. Lower your body back down and repeat the process.

Hollow Body Hold

A foundational gymnastics movement, the hollow body hold targets your entire core, building strength and stability that can enhance overall athletic performance.

How to do it:

  1. Lie down and extend your arms and legs.
  2. Keep your back pressed into the ground, and lift your legs and upper back.
  3. Hold the 'hollow' position as long as you can.

Reverse Crunches

Woman doing Reverse Crunches

This exercise targets the lower abs, engaging those difficult-to-reach muscles at the base of your abdominal area.

How to do it:

  1. Lie down flat with your legs raised at a 90-degree angle.
  2. Using your core, pull your knees towards your chest, lifting your buttocks off the floor.
  3. Return slowly and repeat the movement.

Glute Bridges

Glute bridges are foundational exercises that target the posterior chain, namely the lower back, glutes, and hamstrings.

How to do it:

  1. Lie with your knees bent on the ground.
  2. Pushing through your heels, lift your hips until forming a straight line with your shoulders and knees.
  3. Squeeze your glutes before lowering back down.

Bird Dogs

Person doing bird dogs

This exercise works the entire core region while improving coordination and balance.

How to do it:

  1. Start four-legged, with your hands and shoulders on your hips.
  2. Form a straight line with your body using your right arm and left leg.
  3. Hold for a few seconds and return to the starting position. Repeat with the other arm and leg.

Dead Bugs

This exercise lies in maintaining tension in the abs and controlling the movement of the limbs, which will also help strengthen the body's stabilizing muscles.

How to do it:

  1. Lie down with your arms extended directly upwards and your legs lifted and bent at 90 degrees.
  2. Extend your right arm and left leg until they are parallel to the floor, keeping your abs contracted and your back supported on the floor.
  3. Return to the starting position.


A coach helping someone do Wipers

This exercise is an excellent way to work the obliques, hips, and lower abs.

How to do it:

  1. Lie with your arms extended to the sides and lift your legs at a 90-degree angle.
  2. Keeping your back flat on the floor, lower your legs to one side.
  3. Lift your legs back to the center and lower them to the other side.

Leg Raises

This exercise requires strong ab contractions to lift the legs and effectively works hip flexors and the lower abs.

How to do it:

  1. Lie on your back with your hands under your buttocks or to the sides, extending your legs.
  2. Keeping your core contracted and your lower back supported on the floor, lift your legs off the ground until they're about 90 degrees off the floor.
  3. Slowly lower your legs without them touching the floor.

Squat Steps

People doing Squat Steps

Squat Steps are excellent for working the quads, hamstrings, and glutes by combining the benefits of squats and lateral movements.

How to do it:

  1. Begin with a squat position with your feet hip-width apart.
  2. Maintaining the squat, step to the right with your right foot and then follow with your left foot.
  3. Repeat this movement to the left. Ensure your chest is kept upright and your knees are not over your toes during the exercise.

Donkey Kicks

Also known as the glute kickback, this exercise specifically targets the glutes, helping to lift and firm your backside.

How to do it:

  1. Begin on all fours. Put your hands under your shoulders and knees under your hips.
  2. Keep your right knee bent at a 90-degree angle.
  3.  Lift your right leg until your thigh is close to the floor and your foot faces the ceiling.
  4. Return your leg and repeat the movement with the left leg.

Hip Thrusts

Woman doing Hip Thrusts

This exercise requires a hip extension movement, contributing to a slim waist and thick lower body appearance, also working the hamstrings and lower back.

How to do it:

  1. Start seated on the ground with your shoulder blades against a bench, feet planted firmly on the ground, legs at a 90-degree angle, and a barbell or weight across your hips.
  2. Push through your heels, lifting your torso and upper legs until your body forms a straight line from your shoulders to your knees.
  3. Lower your body to the starting position while maintaining control.

Weighted Step Ups

Are a full-body exercise that targets the hamstrings, glutes and quads. This exercise increases lower body strength and balance, creating a slim thick physique.

How to do it:

  1. Stand upright, holding dumbbells at your sides, and put your right foot on a bench or step.
  2. Push off your right foot, bringing your left foot to meet your right. Ensure you're using your leg to lift your body, not relying on momentum.
  3. Step down and repeat with the opposite leg.

Bulgarian Splits Squats

Person doing Bulgarian Splits Squats

This challenging exercise primarily engages the quads, glutes, and hamstrings. Bulgarian split squats can improve balance, flexibility, and lower body strength.

How to do it:

  1. Stand a couple of feet from a bench, facing away from it. Place your right foot on the bench.
  2. Lower your body by flexing your knee and hip to a lunge position, keeping your left foot flat on the floor.
  3. Push back up to the starting position, driving through the heel of your left foot. Switch legs after completing the set.

Kneeling Squats

Kneeling squats mainly target the glutes. This exercise is efficient in developing a firm and toned backside.

How to do it:

  1. Start a kneeling position with your knees shoulder-width apart. Your toes should be pointed back.
  2. Lower your hips back toward your heels without changing the angle of your knees.
  3. Contract your glutes while returning to the starting position, ensuring not to hyperextend your back at the movement's top.

Hip Abduction Exercises

Woman doing Hip Abduction Exercises

These exercises work the muscles outside your hips and thighs, contributing to a more rounded, shapely backside.

How to do it:

  1. Lie on your side with your legs aside.
  2. Slowly lift your top leg as high as possible, keeping your knee straight.
  3. Lower your leg down slowly, then switch sides.

Hip Adduction Exercises

These movements specifically engage the muscles of the inner thigh and hips, contributing to the slimming and toning of your thighs.

How to do it:

  1. Begin by lying on your side, ensuring your legs are one on top of the other.
  2. Bend your top leg at the knee and plant the foot on the ground in front of your bottom leg.
  3. Keep your bottom leg straight, and raise it towards the ceiling as comfortably as possible.
  4. Slowly low it back, then switch sides to complete the set.

Muscle or Genetics, Which Type Are You?

Women of different body types

Find out which type of muscle or genetics you have. This will help you improve the slim-thick workout plan's effectiveness [3].

Genetics gives you a natural body type (ectomorph, mesomorph, endomorph). Here’s the difference:

  • Ectomorph: Thin and lean. Tend to have low body fat and slimmer bodies due to their fast metabolism.
  • Mesomorph: Muscular. Have wider shoulders, a narrow waist, and some body fat.
  • Endomorph: Full-figured and curvilinear. They have wider hips and narrow shoulders.

With your body type in mind, you must prepare a lighter or harder workout routine to reach what a slim, thick body means.

That’s when discipline, body workouts, and diet come into play. Your genetics do not define you, according to research from Duke University [4].

''Eating and body image characteristics of those who aspire to the slim-thick, thin, or fit ideal and their impact on state body image''

- Sarah McComb, York University

Considerations To Have a Slim Thick Body Type

Person working out

Understanding your genetics, muscle mass, and body fat is crucial in achieving a slim thick physique.

Consider the following when working on your body:

  • While it can't be changed, understanding your natural genetic physique helps to tailor workout and diet plans.
  • Strength training, particularly for the glutes and thighs, will help achieve it.
  • A diet that fuels your body and supports workouts and cardio exercises helps manage body fat levels.
  • You can use the best pre-workout for women to get the energy boost you need for those intensive glute workouts.

''The drive to achieve body ideals is shifting to a slim-thick body''

- Sarah McComb, York University

Diet Plan

Food on a plate

Here’s a detailed diet plan to reduce belly fat and have your hourglass figure [5].


  • Greek yogurt (5.5 oz): 92 calories, 16.1g protein​
  • Banana (medium): 105 calories, 27g carbs​
  • Whole grain toast (1 slice): 68 calories, 12g carbs​


  • Hard-boiled eggs (2 large): 156 calories, 12g protein, 10g fat​


  • Grilled chicken breast (3 oz): 128 calories, 26g protein, 2.7g fat​​
  • Brown rice (1 cup): 216 calories, 44g carbs, 3.5g fiber​
  • Steamed broccoli (1 cup): 35 calories, 2.3g protein, 5.6g carbs​


  • Almond milk (1 cup): 39 calories, 1g protein, 3.4g carbs, 2.5g fat​8


  • Grilled salmon (3 oz): 121 calories, 17g protein, 5.4g fat​9
  • Sweet potato (medium): 112 calories, 2g protein, 26g carbs

Role of Hormones in Slim Thick Body Shaping

Hormones significantly influence body shaping, with estrogen, testosterone, and cortisol playing pivotal roles.

Estrogen promotes fat storage in the hips and thighs, essential for a slim, thick figure, while testosterone aids in muscle growth and fat distribution.

Cortisol, the stress hormone, can lead to fat accumulation, particularly around the abdomen.

Managing these hormonal effects involves a balanced diet rich in protein, healthy fats, and complex carbohydrates, regular exercise, stress reduction techniques like yoga or meditation, and adequate sleep to regulate hormonal balance, aiding in achieving the desired body shape.

Long-term Maintenance Strategies For a Slim Thick Approach

Maintaining a slim, thick figure long-term requires adapting workouts and diet as you age or lifestyle changes.

Regular strength training, focusing on the lower body and core, helps preserve muscle mass. Incorporate flexibility and balance exercises to combat age-related stiffness.

Adjust caloric intake to match changing metabolic rates, emphasizing protein, healthy fats, and whole grains. Stay hydrated and prioritize sleep for recovery.

Embrace lifestyle changes, like more walking or active hobbies, to stay fit. Regular health check-ups ensure hormonal balance and overall well-being are maintained.

Psychological Aspects of This Body Transformation

The psychological journey of body transformation is as crucial as the physical. It involves nurturing a positive mindset, setting realistic goals, and maintaining motivation.

Acknowledge that progress takes time and celebrate small victories to boost morale.

It's essential to cultivate self-compassion, understanding that perfection is unattainable and each body is unique. Addressing body image issues is vital; seek support when needed.

Embrace the process as a journey of self-discovery and empowerment, not just a physical change, to ensure a healthy and sustainable transformation.


How Can I Get a Slim Thick Look?

You can get a slim thick look by following a balanced diet and a well-structured exercise plan that focuses on strengthening and sculpting your muscles, particularly around the glutes and thighs. Everybody is different, and results can vary.

What Are the Favorite Exercises for Slim Thicks?

There aren’t favorite exercises for a slim thick look within the professional fitness world. However, some of the most effective exercises include glute bridges, squats, deadlifts, lunges, and hip thrusts.

Do I Need Weight Training to Look Slim Thick?

Yes, you need weight training to look slim thick. Strength training and heavy weight are key for thick thighs and losing fat.


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About The Author

Lisa Lorraine Taylor, BSc, CPT
Staff Writer
Lisa Lorraine Taylor, BSc, CPT holds a BSc degree in Holistic Nutrition from Clayton College of Natural Health and is the owner of Taylor Made Fitness. Her philosophy centers on cutting through the hype and misinformation surrounding dietary supplements, focusing instead on practical, science-backed strategies for health and weight loss.
Learn more about our editorial policy
Christiana Mikesch, CPT
Senior Coach
Christiana Mikesch, CPT is a personal trainer and author with contributions to publications like the Chicago Tribune and Yahoo. She emphasizes a holistic approach to weight loss, combining an energy-fueling diet, goal-oriented workouts, and daily habits. Her approach avoids short-term goals and fosters a lifelong commitment to health and well-being.
Learn more about our editorial policy
Dr. Kristy June Dayanan, BS, MD is an author with a BS degree from University of the Philippines and an MD from University of Perpetual Help System. Her ability to simplify medical science complexities and dietary supplement jargon for the average reader makes her a valued medical fact checker and reviewer.
Learn more about our editorial policy

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