If you're looking to tone and tighten your mid-section, then have we got the workout plan for you! Our 30-day killer curves challenge targets the bust, waist and booty, helping to sculpt your figure in all the right places.
The month-long 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
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
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
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
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
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
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 do a 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, using either our handy Instagram grid or the list below.
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. Alternatively, consider trying the best protein powder for weight loss.
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3 x Elbow squeeze shoulder press
3 x Seated Russian twist
3 x Alternating curtsy lunge
4 x Elbow squeeze shoulder press
4 x Seated Russian twist
4 x Alternating curtsy lunge
5 x Elbow squeeze shoulder press
5 x Seated Russian twist
5 x Alternating curtsy lunge
6 x Elbow squeeze shoulder press
6 x Seated Russian twist
6 x Alternating curtsy lunge
7 x Elbow squeeze shoulder press
7 x Seated Russian twist
7 x Alternating curtsy lunge
8 x Elbow squeeze shoulder press
8 x Seated Russian twist
8 x Alternating curtsy lunge
9 x Elbow squeeze shoulder press
9 x Seated Russian twist
9 x Alternating curtsy lunge
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.
10 x Elbow squeeze shoulder press
10 x Seated Russian twist
10 x Alternating curtsy lunge
11 x Elbow squeeze shoulder press
11 x Seated Russian twist
11 x Alternating curtsy lunge
12 x Elbow squeeze shoulder press
12 x Seated Russian twist
12 x Alternating curtsy lunge
13 x Elbow squeeze shoulder press
13 x Seated Russian twist
13 x Alternating curtsy lunge
14 x Elbow squeeze shoulder press
14 x Seated Russian twist
14 x Alternating curtsy lunge
15 x Elbow squeeze shoulder press
15 x Seated Russian twist
15 x Alternating curtsy lunge
16 x Elbow squeeze shoulder press
16 x Seated Russian twist
16 x Alternating curtsy lunge
3 x Chest fly
3 x Windscreen wiper
3 x Deadlift with leg raise
4 x Chest fly
4 x Windscreen wiper
4 x Deadlift with leg raise
5 x Chest fly
5 x Windscreen wiper
5 x Deadlift with leg raise
6 x Chest fly
6 x Windscreen wiper
6 x Deadlift with leg raise
7 x Chest fly
7 x Windscreen wiper
7 x Deadlift with leg raise
8 x Chest fly
8 x Windscreen wiper
8 x Deadlift with leg raise
9 x Chest fly
9 x Windscreen wiper
9 x Deadlift with leg raise
10 x Chest fly
10 x Windscreen wiper
10 x Deadlift with leg raise
12 x Chest fly
12 x Windscreen wiper
12 x Deadlift with leg raise
14 x Chest fly
14 x Windscreen wiper
14 x Deadlift with leg raise
16 x Chest fly
10 x Windscreen wiper
10 x Deadlift with leg raise
18 x Chest fly
18 x Windscreen wiper
18 x Deadlift with leg raise
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
30-day squats challenge: tone your butt, legs AND core
30-day arms challenge: increase strength and definition
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Natalia is a health and fitness journalist who has written for the likes of Woman & Home and Marie Claire, and likes to practice what she preaches when it comes to staying fit and well. She loves the outdoors and would happily swap the treadmill for the trail at any opportunity. As such, in her free time you'll likely find her up a mountain somewhere. She has hiked eight of the major mountain ranges across four continents, including the Appalachians, the Smokies, the Sierra Nevadas (where she hiked to the top of Half Dome during her honeymoon) and the Atlas Mountains, as well hitting the summits of Snowdon and Pen-Y-Fan (Brecon Beacons), Table Mountain in South Africa and the Blue Mountains in Australia. She was also a fencer for 13 years, wielding an epée for Team GB during her teenage years. Having recently welcomed a baby, Natalia is currently getting back into her fitness routine, and has her sights set on completing a triathlon, something she and her husband started out on before their bundle of joy arrived.