Building Hot Curves by Linda Cusmano

Linda Cusmano

Having a bodybuilding physique doesn’t mean you have to be hard where the curves should be.  Being lean is great but you still want to keep some curves in the right places, you want those curves to be firm rather than flabby!  Losing weight can be done but without some intensity training you will become loose muscled and saggy.
There are a few exercises which really help keep the curves in the right places.  One of my favourite choices is the good old fashioned squat.  Even if you cannot get a full squat it is the upper phase which really hits the glutes and there are several ways to accomplish a squat in the event that you have medical issues which prevent you from doing regular back barbell squats.
Sumo squats are a favourite since they also hit the inner thigh helping to form nice tight curves.  The best way to use load for this exercise so that you can handle some heavy weight is to use a dumbbell and hold it hanging between the legs but keeping the back straight, shoulders back, neutral hips and knees over ankles.  Some can stance wider than others but work within your range to ensure the knees stay over the ankles.  The movement is as if you are picking up and lowering the dumbbell.  Squeeze the butt while on the up phase.  Do these standing on 2 Bosu’s for a nice challenge.  Always use control and do not speed.
For squats you can also use smith machine, dumbbells squats, Hack machine, Body Ball squats, single leg squats while holding supports like squat rack or partial squats for those limited.
Side or lateral raises are also excellent as they help build a shoulder curve just on the outside of your shoulders.  No one wants flat shoulders!  Grab some heavy dumbbells and plug a few sets of 8-10 side delt raises and this can be done at home or the gym.  If your gym has a machine for this exercise then you have to do this one as well because with machines you can lift a bit more weight than dumbbells.  Throw a twist into things and do them with cables.  This is a challenge with holding form, excellent for the stabilizer muscles that help in the execution of this exercise.  Bands make it easy for you to be able to do these regularly even at home, work or travel.

Linda Cusmano

Lose the chicken legs and work on those calves.  Nothing like a great pair of calves to go with those shoulders and that curvy butt!  I like to train them twice per week for size and go super heavy for 3-4 sets of 8-20.  Work 3-4 exercises on calves per calve session.  Standing calve machines are great as are seated although to go heavy on that one can be hard on the thighs.  Standing single calve raises with least 45 lbs on that same side being worked is a great way to crank out the lower end reps alternating legs each set per, nonstop.  I also like to change the angles of my feet for calves, hams and quads to ensure I am hitting the whole area and shaping fully.  Aim to achieve a full drop and full press up onto toes.  It also helps to use runners with some bend in the toe area so that you can work through full range of motion.
Another key is water; your muscles will not look full if they are

Linda Cusmano

dehydrated.  Very low cutting diets can also leave you flat if your carbs are super low or nonexistent but otherwise moderate carbs will help with fullness yet keep the lean so you can see that muscle, just choose clean carbs and keep the amounts moderate.
For those of you who do photo shoots, you would want to use light weight or body weight and very high reps a few minutes pre shoot to pump up those curves and show them off on camera!!  This is another occasion where exercise bands come in very handy.  They are light to carry and give a great pump up pre contest or pre shoot.
Work on those curves and by summer you will be bikini ready, looking fit and sexy!

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