Slim Thick Workout Plan: Sculpt Your Curves

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.

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.

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.

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.

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 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.

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.

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.

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.