30-day killer curves challenge: tone your bust, waist and butt in just one month

After an hourglass look à la Kim K? Whip your figure into shape with this booty-boosting 30-day challenge workout plan

30-day killer curves challenge
(Image credit: Getty Images)

A bum like Beyoncé and a waist like Scarlett Johansson? Yes, please!

OK, so these A-listers might be genetically blessed (not to mention having the luxury of dedicated personal trainers), but it is possible to replicate their gorgeous curves with our killer curves workout.

This 30-day program been created by personal trainer Mila Lazar, who says the secret is incorporating weights into your workout. ‘Not only will this increase overall calorie burn, but result in firmer, toned muscles for a sculpted, feminine look.’ 

Mila has included a mix of moves - outlined below - that will help cinch in your waist, sculpt your shoulders and bust, and lift your bottom. You’ll need a set of dumbbells for this 30-day challenge so if you don’t already own some, check out our guide to the best adjustable dumbbells.

30-day killer curves challenge: the key moves

Each of these exercises will target one of your three key body-shaping areas: your bust, your waist and your bum. ‘You will build up your lean muscle mass, which helps raise your metabolism and burn fat – even when resting,’ says Mila.

  • Elbow squeeze shoulder press with dumbbells

Elbow squeeze shoulder press with dumbbells

(Image credit: Future)

Targets the bust

Stand with your feet shoulder-width apart. Hold a dumbbell in each hand and raise them up until upper arms are parallel to the floor, with your elbows bent at 90° and palms facing each other. Turn your arms out to sides, elbows still at right angles but palms facing forwards. Lift up to overhead press (arms extended overhead), lower and return to the start. 

  • Seated Russian trust with dumbbell

Seated Russian trust with dumbbell

(Image credit: Future)

Targets the waist

Sit on the ground with your knees bent and heels resting on the floor. Holding one dumbbell in both hands in front of you, lean back slightly. Pull your abs in and twist slowly to your right, rotating your ribs. Return to the start and then twist to your left side. 

  • Alternating curtsy lunge

Alternating curtsy lunge

(Image credit: Future)

Targets the butt

Start with your feet shoulder-width apart, then step your left leg behind you and to the right. Bend both knees so you’re in a curtsy position. Pause before standing back up and repeating on the other side.

  • Chest fly with dumbbells

Chest fly with dumbbells

(Image credit: Future)

Targets the bust (advanced)

Lie on the floor with a dumbbell in each hand and your arms extended above your head. With your palms facing each other, lower the weights in an arching motion out to each side of your body. When your elbows hit the floor pause briefly, then squeeze the dumbbells back together in an arching motion. 

  • Windscreen wiper

Windscreen wiper

(Image credit: Future)

Targets the waist (advanced)

Lie down on your back with your arms spread out to the side. Keeping your legs straight and together, raise them of the floor to 90°. Lower your legs to the out to the side as far as you can, before returning them to the centre and then lowering them to the right. 

  • Dead lift with leg rise holding dumbbell

Dead lift with leg rise holding dumbbell

(Image credit: Future)

Targets the butt (advanced)

Grab a dumbbell in your left hand and let it hang down at arm’s length in front of your thigh. Lift your left leg a few inches of the floor behind you. Hinge forwards at the hips and lower your torso until it’s almost parallel to the floor. Let your left leg stretch out behind you with the toes pointed down to the floor. Return to starting position and repeat on the other side. 

For more tips on form, check out our guide on how to deadlift with dumbbells.

30-day killer curves challenge: exercise plan

Now it’s time to put the moves into action! Complete the specified number of reps on each day. And if you’re feeling extra energetic, a HIIT workout goes well with these moves, helping you build muscle and lose weight quickly. Diet-wise, eating lean protein will help feed and repair your hungry muscles post-workout.

Day 1

3 x Elbow squeeze shoulder press
3 x Seated Russian twist
3 x Alternating curtsy lunge 

Day 2

4 x Elbow squeeze shoulder press
4 x Seated Russian twist
4 x Alternating curtsy lunge 

Day 3

5 x Elbow squeeze shoulder press
5 x Seated Russian twist
5 x Alternating curtsy lunge 

Day 4

6 x Elbow squeeze shoulder press
6 x Seated Russian twist
6 x Alternating curtsy lunge 

Day 5

7 x Elbow squeeze shoulder press
7 x Seated Russian twist
7 x Alternating curtsy lunge 

Day 6

8 x Elbow squeeze shoulder press
8 x Seated Russian twist
8 x Alternating curtsy lunge 

Day 7

9 x Elbow squeeze shoulder press
9 x Seated Russian twist
9 x Alternating curtsy lunge 

Day 8

Rest day! Consider using a foam roller to do some recovery exercises - if you don't already own one, we’ve picked the best foam rollers for you.

Day 9

10 x Elbow squeeze shoulder press
10 x Seated Russian twist
10 x Alternating curtsy lunge 

Day 10

11 x Elbow squeeze shoulder press
11 x Seated Russian twist
11 x Alternating curtsy lunge 

Day 11

12 x Elbow squeeze shoulder press
12 x Seated Russian twist
12 x Alternating curtsy lunge 

Day 12

13 x Elbow squeeze shoulder press
13 x Seated Russian twist
13 x Alternating curtsy lunge 

Day 13

14 x Elbow squeeze shoulder press
14 x Seated Russian twist
14 x Alternating curtsy lunge 

Day 14

15 x Elbow squeeze shoulder press
15 x Seated Russian twist
15 x Alternating curtsy lunge 

Day 15

16 x Elbow squeeze shoulder press
16 x Seated Russian twist
16 x Alternating curtsy lunge 

Day 16

Rest day

Day 17

3 x Chest fly
3 x Windscreen wiper 
3 x Deadlift with leg raise 

Day 18

4 x Chest fly 
4 x Windscreen wiper 
4 x Deadlift with leg raise 

Day 19

5 x Chest fly 
5 x Windscreen wiper 
5 x Deadlift with leg raise 

Day 20

6 x Chest fly 
6 x Windscreen wiper 
6 x Deadlift with leg raise 

Day 21

7 x Chest fly 
7 x Windscreen wiper 
7 x Deadlift with leg raise 

Day 22

8 x Chest fly 
8 x Windscreen wiper 
8 x Deadlift with leg raise 

Day 23

Rest day

Day 24

9 x Chest fly 
9 x Windscreen wiper 
9 x Deadlift with leg raise 

Day 25

10 x Chest fly 
10 x Windscreen wiper 
10 x Deadlift with leg raise 

Day 26

12 x Chest fly 
12 x Windscreen wiper 
12 x Deadlift with leg raise 

Day 27

14 x Chest fly 
14 x Windscreen wiper 
14 x Deadlift with leg raise 

Day 28

16 x Chest fly 
10 x Windscreen wiper 
10 x Deadlift with leg raise 

Day 29

18 x Chest fly 
18 x Windscreen wiper 
18 x Deadlift with leg raise 

Day 30

20 x Chest fly 
20 x Windscreen wiper 
20 x Deadlift with leg raise 

Congratulations! You’ve completed our 30-day killer curves challenge! Share your results with us on Instagram @wearefitandwell.

Liked this? Try more 30-day challenges:

30-day abs challenge: your best ever abs in just one month 

5-a-day healthy eating challenge

Full-body dumbbell workout you can do at home