Although exercise won't drastically change the shape Mother Nature gave you, targeted strength-training moves can add some curves to your frame for a more feminine look. The trick is to build muscle mass where you want it while toning, but not building, the areas you want to keep slim. But keep it real -- an apple shape won't turn into an hourglass, no matter how hard you work out.
The hip area is one of the easiest regions on your body to shape; after all, your gluteus maximus -- your body's largest muscle -- resides here. Squats are a classic hip-building option; use your body weight at first, then try holding a dumbbell in each hand or a barbell behind your head for added resistance. Lunges, preferably with dumbbells, also shape your buttocks, as do hip-extension and leg-press machines. Perform at least one set of eight repetitions for each exercise; for single-leg moves such as lunges, perform eight reps for each leg.
You want a slim, defined waist, not a bulky one. Tone these muscles using light weights -- or only your body weight -- because heavier resistance builds more muscle mass. Crunches, situps and single-leg stands are all excellent body-weight choices. At the gym, perform leg-hip raises and use twist machines and back extension machines. Perform one to three sets of 12 repetitions for each exercise.
Exercise doesn't directly affect the size of your girls -- they're mostly made up of fat tissue, and genetics determine your cup size. However, building up the underlying muscle with chest exercises may help them appear slightly larger. Pushups, flyes and chest presses all work pectoral muscles to build up your chest. You're going for volume here, so the heavier the resistance, the better. Perform one or two sets of eight repetitions for each exercise.
Start out with low weights until you become comfortable with each exercise; then add more weight gradually. Don't strain -- your muscles shouldn't feel fully worn out until you complete the final repetition in each set. Warm up before each workout session with five to 10 minutes of walking, jogging or other moderate cardio. Then start out with the easiest exercises and work your way up to the toughies. Wear clothing that allows full range of motion, and keep a bottle of water on hand to stay hydrated. If you feel sick or your muscles are very sore, skip the workout that day.
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