How to Stay Thick but Toned

Body types vary drastically and some people have a naturally thicker shape, that is thicker bones and muscle mass. If you want to stay thick, but get even more toned, build on the muscle you already have by performing strength-training exercises. Maintain your current diet to reduce the chances of weight loss. Most women experience a 20 to 40-percent increase in muscular strength after several months of strength training, so stick to the program for several months, working out at least two days per week, to see results.

Things You'll Need

  • Dumbbells
  • Barbell
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Instructions

    • 1

      Warm up by walking or jogging for 10 minutes.

    • 2

      Complete pushups to work your chest. Lie on your stomach on a mat. Place your hands flat on the floor directly under your shoulders. Lift your body up, balancing on your palms and toes. Your body should be in a straight line. Bend your elbows and lower yourself to the floor. Straighten your arms to lift yourself back up. Repeat 10 times. If the exercise is too hard, balance on your knees instead of your toes.

    • 3

      Perform the barbell pullover to work your latissimus dorsi, or middle back. Lie with the top of your back on a bench. Bend your knees 90 degrees and place your feet flat on the floor. Hold a barbell with both hands above your head. Your palms should face the wall in front of you. Bend your elbows slightly. Lower the barbell down and behind your head. Lift the barbell back up. Repeat eight times.

    • 4

      Do the overhead press to tone your shoulders. Stand with your feet hip-width apart. Hold a dumbbell in each hand. Lift the dumbbells up to shoulder level, with your elbows bent. Your palms should face the wall in front of you. Raise the dumbbells up toward the ceiling, straightening your arms. Lower the dumbbells back down. Repeat eight times.

    • 5

      Build your biceps with bicep curls. Stand with your feet hip-width apart. Hold a dumbbell in each hand with your arms along your sides. Bend your elbows and bring the dumbbells to your shoulders. Straighten your arms to lower the dumbbells. Repeat 10 times.

    • 6

      Perform squats to work your quads and glutes. Stand with your feet hip-width apart. Place a barbell across the top of your shoulders. Bend your knees until your legs are bent just past 90 degrees. Do not allow your knees to go past your toes. Keep your back flat. Stand back up. Repeat eight times.

    • 7

      Complete lunges to work your quads. Stand up with your feet together. Hold a dumbbell in each hand with your arms straight along your sides. Your palms should be facing you. Take a large step forward with your right foot. Bend both of your legs 90 degrees. Do not allow your knee to go past your toes. Step back with your right leg, returning to the starting position. Repeat 10 times on each leg.

    • 8

      Do the plank to work your abs. Get into a pushup position with your body in a straight line. Hold the position for 30 seconds.

    • 9

      Cool down by walking or jogging for 10 minutes.