Slim Thick: 8 Exercises to a Perfect Hourglass Body

Sir Mix-a-Lot said it best: baby got back!

Ladies, this one’s for you. Slim thick bodies have been all the rage in popular media for at least the last five years. But what makes someone slim thick?

This trend has redefined beauty standards, emphasizing both fitness and natural curves, and has inspired countless individuals to embrace their unique shapes. 

Whether you’re looking to achieve this look through targeted workouts, nutrition, or simply learning to love your body as it is, this blog post dives into the origins of the “slim thick” phenomenon, practical tips for achieving it, and how to feel confident in your own skin.

Let’s dive into some of the language surrounding slim thick body types and clarify what we mean.

What Does Slim Thick Mean?

There’s no hard-and-fast definition of “slim thick.”

Slim thick is usually applied to women with a small waist, ample bosoms and heart-shaped butts, shelf butts, or round butts. Celebrities like the KarJenner sisters (Kim, Kylie and Khloe, especially) or Mad Men’s Christina Hendricks are often categorized as “slim thick.”

But slim thick can mean different things to different people. What’s slim vs. curvy to you may not be so for another person.

Think of the typical hourglass figure or pear shape. These bodies usually have ample lower halves. With thicker thighs that touch, and a round booty that tapers into a small waist, you’re usually looking at a slim thick physique.

What Factors Make Someone Slim Thick?

Being “slim thick” is about embracing a fit, curvaceous physique, whether it’s naturally inherited or cultivated through dedicated effort. Meanwhile, here are the factors that can affect achieving this body type: 

Genetics

Evidence demonstrates that the main factor associated with your body fat distribution lies in your genes. If you got it from your mama, you’re more likely to have a slim thick body type.

Gender

Women are more likely to store fat around the thighs and buttocks, while men hold a higher center of mass in their upper bodies, but are more likely to store excess stomach fat than women.

Cosmetic Procedures

Butt enhancements are on the upswing.

Research from the journal Aesthetic Plastic Surgery indicates that butt augmentation or the “BBL” had increased by 90.3% as of 2021. This made it the 6th most popular surgical procedure ranked out of all potential procedures.

This ASSet is one of the key components of a slim thick physique.

4. Exercise Routine

Strength training, particularly for the lower body, such as the compound glute exercises, can help you build that sexy hourglass shape. However, it’s important to remember that for the best results, you should maintain a healthy lifestyle and diet. Additionally, patience and consistency are key to achieving and sustaining your fitness goals.

5. Diet

Finally, how you eat can affect your body composition. Regardless of your metabolic age, rate, or function, most of us gain fat when we consume more dietary fats and muscle when we consume protein.

A combination of both is necessary for a slim thick physique. Make sure you consume enough:

• Lean protein
• Healthy fats
• Leafy greens
• Complex carbohydrates.

Slim Thick Workout

Well, you’re ready to build this body, aren’t you? Let’s do some exercises. 

You should note that to build this body type, you should work on your lower body, upper body, and waist. However, some compound exercises may do all of them for you. 

Slim Thick Workout

Well, you’re ready to build this body, aren’t you? Let’s do some exercises. 

You should note that to build this body type, you should work on your lower body, upper body, and waist. However, some compound exercises may do all of them for you. 

Slim Thick Glute Exercises

A major component of being slim thick is having a wider butt and thighs compared to your waist. Glute exercises are great for activating your gluteus maximus, gluteus medius, and gluteus minimus.

Let's go through a couple of glute and lower half exercises that you can perform to get a rounder, more sculpted booty for your slim thick physique.

1. Weighted Hip Thrust 

We all know a slim thick physique requires maximum booty gains.

Barbell hip thrusts are some of the best targeted moves to build up your booty and upper glutes.

What makes the hip thrust so effective for building glutes? The range of motion you’ll hit in this move takes you through hip flexion to hip extension.

Squeezing your glutes at the top of the exercise gives you a moment to say “hi!” to the glutes and wake them up.

This makes it deeply effective for building up powerful glutes.

To do a hip thrust:

• Preparation: Set up a weight bench at a flat angle. In a pinch, you can do these off the side of a box at the gym. Use a piece of equipment that doesn't dig into your back.
• Equipment: Add heavy plates to a barbell. Your leg and butt muscles are some of the strongest in your body, so make sure to challenge yourself.
• Loading: Lean your back up against your weight bench. The bench should hit you at around your mid to upper back. Bring your weighted barbell over top of your hips, resting it on your pelvis near your hip bones. Use padding so that your pelvic bones don't dig into the barbell. Make sure your barbell isn't set up so high that it digs into your stomach.
• The Lift: Bend your knees and plant both feet firmly on the floor. Your toes can point slightly outward. Keep your knees far enough away from you so at the top of the move, your thighs will be parallel to the floor.
• Drive through your feet. Squeeze and engage your glutes and core and lift your hips towards the ceiling. Think about really squeezing your butt muscles at the top of the move to fully extend your hips. Once your thighs line up with your torso, you’re at the proper angle.
• Coming Down: To come back down, slowly lower your hips back toward the floor, being careful to keep your leg muscles turned on and your core fully engaged as you lower. Don't sit your butt back on the ground, but continue for as many reps as you need.
• Reps: For beginners, try three to four sets of 8 to 10 reps.

Pro Tip

If you prefer to lie on the ground instead of a bench, try a glute bridge. Simply perform the same movement pattern of lifting your hips with your back planted on the ground. You may want to use a lighter weight for this variation. 

2. Banded Hip Abduction

Banded hip abduction hits your upper and side glutes. To build a shelf butt, this is one of the best moves you can do.

Many slim thick women prefer to strive for this butt shape.

Let's walk through a seated banded hip abduction variation.

• Set Up: First, come to a seat on a weight bench or box. Wrap a resistance band around your thighs. The band should hit about mid-thigh. Although you should feel tension against your legs, it shouldn't feel like your legs would be unable to move. If the resistance feels too strong, grab a band with a lighter weight.
• Hand Placement: Secondly, for hand positioning, you can either grasp the sides of your weight bench, bring your hands to your hips, or clasp the hands in front of your chest. You want to take a hand position that will keep your body stable and supported.
• Action: Next, plant your feet comfortably on the ground. Push your knees outward to send your hips away from your midline. Working against the tension of the band, bring your knees back to the starting position with control. The band should not be snapping or jerking your knees together.
• Reps: Finally, repeat for as many reps as needed. We recommend 3 sets of 10 reps.

These movements should be repeated regularly if you want to craft a nice butt. Throw in some glute activation warm-ups, like banded squat walks to get the muscles warmed up.

You can even do squats and deadlifts with resistance bands too.

For a few unique types of squats, check out these other resources:

• Squat Progression
• Pistol Squat Progression
• How to Spot a Squat

3. Cable Glute Kickback 

As the name indicates, cable glute kickback is an isolation exercise targeting the glute. If you have access to gym machines, this exercise should be on your workout plan. Here are some of the benefits of cable glute kickback:

• Glute isolation: Primarily targets the gluteus maximus, helping to build and shape the buttocks.
• Lower body toning: Also engages hamstrings and core muscles.
• Versatility: Can be adjusted for different resistance levels.
• Constant tension: The cable provides continuous resistance throughout the movement.
• Improved hip extension: Enhances functional strength for everyday movements.

How to perform Cable Glute Kickbacks:

1. Set up: Attach an ankle cuff to a low cable pulley. Face the weight stack.
2. Starting position: Stand about two feet away from the machine, balancing on one leg.
3. Execution:
   • Keeping your standing leg slightly bent, kick the working leg back and up.
   • Focus on squeezing your glutes at the top of the movement.
   • Slowly return to the starting position.
4. Form tips:
   • Keep your core engaged and back straight throughout the movement.
   • Avoid arching your lower back.
   • Maintain control; don't rely on momentum.

Pro Tip: Aim for 3-4 sets of 12-15 reps per leg, 2-3 times a week, as part of a comprehensive lower body workout routine.

Slim Thick Waist Exercises

Next up, around your midsection you will need a very slim and toned waist.

This helps create the hourglass shape you want with a slim thick body. Here are a few waist-sculpting moves you can try to whip your core into shape.

4. Russian Twist

Russian twists work the oblique muscles along your side waist.

The obliques often go underworked compared to the rectus abdominis (six pack).

But to truly get your waist looking snatched and slim, you’ll need to focus on the sides too. Strong obliques are great, not only for helping you bend and twist your core, but they can give the illusion of a slimmer figure.

Even if you’re building these muscles and not losing fat yet, more tone around the midsection helps you get an aesthetically pleasing midsection.

For a Russian twist:

• Set-Up: Sit on the floor with your knees bent. Keep your feet flat on the ground.
• Action: Lean back slightly and keep your back straight, bracing your abs as you move. Your body should form a V-shape with your torso and thighs. Clasp your hands together in front of you. Lift your feet to, balance on your “sit bones” (the back part of your pelvis that you would sit on).
• Twist: Twist your body to one side, bringing your hands down towards the floor near your hip. Keep your abs activated as you move.
• Reverse: Return to the center, then twist to the other side.
• Reps: Keep going, alternating from side to side. Continue this movement for 10 reps (one complete rep = a twist to each side). Aim for 3-4 sets of 10 reps as a beginner.

You can also perform the Russian twist with medicine ball. 

5. Side Plank Hip Dips

Core and glutes all at once? Sounds like a dream slim thick exercise! Side plank hip dips help you do double duty here. You can get stronger abs, healthy hips, and better posture all in one.

To perform this move:

• Set-Up: Place a yoga mat on the ground and come to a plank position on your elbows.
• Side Stance: Rotate the right side of your body outwards, and balance on your elbow in a plank, supported by your left foot. Stack the right shoulder over the left shoulder to balance your torso.
• Dip: Bring the right hand to the right side of the waist for support. Drop your left hip downward toward the ground. Before you make contact, pull the hip back into the starting position with control.
• Reps: Keep going for 10 slow and sustained reps to target the side of your glutes. After you're finished on one side, rotate back to a centered forearm plank. Next, open up the left side of your body to repeat the side plank move on the other side. Do 10 reps here to complete one set. Aim for 3 to 4 sets of 10 reps in total.

6. Bicycle Crunches

Bicycle crunches are a highly effective core exercise that targets the abdominal muscles, particularly the rectus abdominis and obliques. This exercise mimics the pedaling motion of riding a bicycle, hence the name.

Benefits of Bicycle Crunches:

1. Core Strengthening: Engages multiple muscle groups in the core, helping to build strength and stability.
2. Oblique Activation: Effectively targets the oblique muscles, which are essential for rotational movements and overall trunk stability.
3. Improved Coordination: The movement pattern helps enhance coordination between the upper and lower body.
4. Caloric Burn: As a dynamic exercise, bicycle crunches can elevate your heart rate, contributing to calorie burning.
5. No Equipment Needed: Bicycle crunches can be performed anywhere without any special equipment.

How to Perform Bicycle Crunches:

1. Starting Position:
   • Lie flat on your back on an exercise mat.
   • Place your hands behind your head, elbows pointing outward.
   • Lift your legs off the ground, bending your knees at a 90-degree angle (thighs parallel to the floor).
2. The Crunch:
   • Engage your core and lift your shoulder blades off the mat.
   • As you lift, twist your torso to bring your right elbow towards your left knee while straightening your right leg out at a 45-degree angle.
3. Pedal Motion:
   • Switch sides by bringing your left elbow towards your right knee while straightening your left leg.
   • Continue alternating sides in a pedaling motion, ensuring you maintain control and engage your core throughout.
4. Breathing:
   • Exhale as you twist and bring your elbow towards your knee.
   • Inhale as you return to the starting position before switching sides.

Slim Thick Upper Body Workout

Finally, slim thick figures are larger on top. If you're not genetically blessed with an ample bosom, or interested in getting any kind of enhancements, that doesn't mean you can't still look slim thick.

If you naturally lack curves up top, you can build broader, more defined shoulders to help mimic the look of a wider upper half. This still creates an hourglass shape that tapers into a small and flattering waist with wider hips.

7. Side Lateral Raises

• Set-Up: Start standing with your feet shoulder-width apart. Grab a medium-weight dumbbell in each hand. Keep your palms turned in toward your body, with slightly bent elbows.
• Action: Lift both your arms out to the sides at the same time. As you move, think about engaging your shoulder muscles. Avoid using your hands or wrists too much. Keep a slight bend and don’t lock out your elbows as you lift the dumbbells.
• Range of Motion: Lift until your arms are parallel to the ground. Don’t bring your arms past shoulder height.
• Descent: Hold for a second at the top. Next, lower your dumbbells back to the starting position with control. Don’t dump or drop your weight too quickly. This defeats the purpose of the workout.
• Reps: Aim for 3 sets of 8-12 reps.

Pro-Tip: Don’t use momentum or swing your body to get your weights up. Make sure you don’t lock out your elbows so you keep tension on the muscles you’re targeting, like the side deltoids.

8. Plank Shoulder Taps

• Set-Up: Start from a plank with your hands directly beneath your shoulders and your arms fully extended. Engage your core muscles to stay in a straight line from head to heels. Keep your feet hip-width apart.
• Action: From your plank, lift one hand off the ground and tap your opposite shoulder. Don’t let your hips or torso twist as you move. Bring your hand back to the starting position, then repeat the action with your other hand. Alternate between shoulders, keeping your core stable through the middle of the move.

Pro-Tip: Include plank shoulder taps in your core or full-body workout routine. This exercise engages not only the core but also works the shoulders and stabilizing muscles.

Try to switch it up with different tempos or variations to keep the exercise challenging as you get better.

Slim Thick Physique Considerations

Although it's great to have a targeted body goal in mind if you are looking to transform your physique, there are a few less positive elements to getting a slim thick body.

Keep in mind factors like:

Maintenance

If it's not your natural body type, being slim thick can be hard to maintain.

They say the most difficult part of weight loss is keeping it off. This applies to keeping it ON too! If you're looking to put weight on or get a little bit thicker, you’ll have to sustain the gains if you want to be the proud owner of an hourglass figure.

If this is a figure you want to keep up, a slim thick body will require sustained efforts to hit high protein targets each day. This helps build and maintain lean muscle mass.

Not only is diet important, you’ll have to make sure you’re working out the body parts you want to slim down or thicken up too.

Frequent ab, glute, and shoulder exercises will be in order. If this is something you can commit to long term, your slim thick shape should come along nicely.

Too Much Fat

As the “thick” part of the name tells us, slim thick does require additional body fat compared to an all-around slim body type.

All of us need body fat.

Healthy fat protects your organs and supports cellular processes within your body. Research indicates that fat also insulates your body and helps with healthy sexual selection in humans.

But although some fat is very healthy, make sure you're not going overboard. Excessive fat, especially around the abdominals, can pose a lot of dangers to your health.

Carrying too much fat is associated with a higher risk of cardiovascular health issues.

Body Type Trends

Part of the reason that slim thick bodies are so popular at the moment is because they are trending in popular media.

From the IG baddie look to Kim Kardashian herself, many beautiful women are seen sporting this body type on social media. Even fashion models are getting more slim thick.

If you're looking to get this body, take some time to ask yourself why you think that being slim thick is for you.

If it's not your natural body type, you may find yourself unhappy with this physique in a few years if it falls out of popular fashion.

Especially for those considering surgery or other enhancements to try and get slim thick, make sure this is something you're committed to and a body type you see yourself having long term.

If you can't see yourself with the same build five years down the road, it may not be such a good idea to strive towards a slim thick aesthetic just because it’s trendy.

Excessive Focus on Looks

Another factor for consideration when it comes to transforming your body is getting too focused on one specific look that may not be achievable with your genes.

It's great to be aspirational, but working to get slim thick if you're not genetically predisposed to be very slim or have a muscular, stockier build, may only lead to disappointment.

Working towards a body that is not realistic for the genes that you were given comes with a whole host of issues. This is particularly true when it comes to your mental health.

Striving for an unrealistic body can lead to things like:

• Eating disorders
• Body dysmorphia
• Depression or other mental health issues.

Mental health issues related to your body can't have very severe consequences. Although many people don't get to this stage, and merely see body transformations as aspirational, it's important to speak to a mental health care professional if you find yourself struggling too much with your weight or body type.

Letting a body transformation, especially one that is not realistic given your genes, take over your every waking moment is not a healthy mental focus.

The Takeaway

By hitting the triple A’s (arms, ass, abs), you’ll be on the way to getting slim thicc as can be.

Keep in mind that the bodies you see on Instagram and TikTok are often edited. Professional models or celebrities frequently get surgeries to amplify their curves.

So if you’re not naturally sporting the slim thick physique, that’s okay too.

That being said, targeted moves to grow your glutes, cinch your stomach and round out your shoulders to create balance can all be phenomenal for a more aesthetically pleasing figure.

FAQs

Is the slim thick body type considered ideal or healthy?

The concept of the slim thick body is often idealized in popular culture and social media, but it’s important to recognize that what is considered "ideal" is subjective and varies across cultures and individuals. Health should always come first, and achieving a balanced lifestyle through exercise, healthy eating, and self-care is key. Emphasizing body positivity and embracing different body types is essential to cultivating a healthy relationship with one’s body.

Is the slim thick body type natural or achieved through exercise?

While the slim thick body type can be natural for some individuals, many people achieve it through exercise, nutrition, and fitness routines aimed at building muscle in the hips, thighs, and glutes. Workouts focusing on strength training, like squats, lunges, and hip thrusts, help to build these areas while maintaining a smaller waist through cardio and healthy eating.

Are all body types capable of becoming slim thick?

Not all body types will naturally develop a slim thick physique, as body shape and fat distribution vary widely due to genetics. However, individuals with a naturally slim or athletic build may find it easier to achieve a slim thick body through targeted exercises that build muscle in the hips and glutes. It’s important to remember that beauty and body shapes are diverse, and every body type is unique and valid.

References:

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Nauli, A. M., & Matin, S. (2019). Why Do Men Accumulate Abdominal Visceral Fat?. Frontiers in physiology, 10, 1486. https://doi.org/10.3389/fphys.2019.01486

Rosen, E. D., & Spiegelman, B. M. (2014). What we talk about when we talk about fat. Cell, 156(1-2), 20–44. https://doi.org/10.1016/j.cell.2013.12.012

Sun, C., Kovacs, P., & Guiu-Jurado, E. (2021). Genetics of Body Fat Distribution: Comparative Analyses in Populations with European, Asian and African Ancestries. Genes, 12(6), 841. https://doi.org/10.3390/genes12060841