A slim thick body combines a small waist with thick thighs.
In today’s world, the slim thick body has become the ideal physique for many. It’s a shape men desire in their partners, and women aspire to achieve themselves. This body type, characterized by curves in all the right places, is widely regarded as attractive, prompting many women to go to great lengths to attain it (1).
The popularity of this body shape has surged over the years, thanks in part to the influence of celebrities. Icons like Sofía Vergara, Kim Kardashian, Beyoncé, and Jennifer Lopez showcase this physique, inspiring many to emulate their looks.
However, reaching this goal is an enormous feat. It requires patience, dedication, discipline, and consistency. Genetics can also play a role in one’s body shape. Yet, with the proper workout and diet plan, getting closer to or even achieving a slim thick body is possible.
This article delves into the concept of the slim thick body and outlines effective training methods to help you reach this goal. It also offers a tailored workout program and dietary tips to optimize your approach. For more insights and essential training advice, read the article below.
What Is the Slim Thick Body Type?
View this post on Instagram
Slim thick is a term used to describe a woman with a small waist, flat stomach, muscular legs, thick thighs, hips, and a bubble butt. It’s a step ahead of the hourglass body, which considers the waist, hips, and butt size. The slim thick body looks attractive, curved, athletic, and well-toned.
Genetics plays a big role in getting a slim, thick physique because it affects where you store fat. For instance, men are muscular thanks to testosterone and store more fat in their abdomens and around their waists. Women tend to be less muscular and store fat around their hips, thighs, and stomachs.
However, despite some people being genetically blessed with a slim thick physique, you can’t let that discourage you. It’s still possible to work for it or get as close to it as possible. You just need the right plan, total commitment, dedication, and consistency. Check out the tips we share on that below.
How to Get a Slim Thick Body
Well, the answer is quite simple. Botox and surgery? Not entirely. As much as those are ways to achieve a slim, thick body, they come with a plethora of physical, mental, and high health risks. Remember that gaining the perfect slim, thick body is about burning and keeping fat in the necessary areas. It isn’t necessarily an easy process, but worth the wait time.
Nutrition
Your diet and nutrition plan should depend on your current level. For those on the slimmer side, eating more to increase your calorie surplus is key, but you must do so healthily eating whole foods and limiting processed foods. Also, train alongside using programs like the ones we share later.
For those who are bigger, switching up and restricting their diets and nutrition is critical if they’re looking to alter their body’s composition. They have to focus more on being in a calorie deficit, which means burning more calories than they consume daily.
Proper food choices are also important to achieve that slim thick body. You have to focus more on ridding your body of excess body fat and on specific foods with more protein. Combining the right proportions of macronutrients (proteins, carbohydrates, and healthy fats) can go a long way in tailoring your diet. A typical example is the food choices of Kim Kardashian listed below:
Breakfast
- Oats & Pecans with Strawberries
- Snacks: Half a Cup of Red Peppers & Five Cherry Tomatoes with Two Tablespoons of Italian Dressing
Lunch
- Salmon with Caesar Salad
- Snacks: Half Peach & Half Cup of Cottage Cheese
Dinner
- Chicken with Asparagus & Tomato Salad
It’s essential to be specific about your food choices for those who need to lose and those who need to gain weight. Consume nutrient-dense (foods that are high in nutrients and low in calories) and low-calorie filling foods with antioxidants. For more information, check out our article on satisfying low-calorie filling foods.
Training
Getting that slim, thick physique will require loads of specific workout programs. You’ll be focusing on specific body parts, which means you must tailor your exercise routines to work those body parts. Combining this with a good diet and nutrition will eventually change your body composition.
For a slim, thick physique, you must focus on your upper and lower body muscles, with extra emphasis on the lower body. Ab exercises will help with the abdominal muscles. Leg exercises like leg curls and hyperextensions work on the lower body’s posterior chain muscles (glutes, hamstrings, calves, and adductors).
Cardio is also essential because it will help burn calories and keep you healthy while maintaining and adding lean muscle. Research shows that performing cardio exercises reduces your chances of getting diseases (2).
Hydration
Staying hydrated is also key to a banging, slim thick physique, and according to Jennifer Lopez, “it is an appetite suppressant.” This study in Physiology & Behavior supports this, especially for people with a healthy BMI (3). Water is natural and healthy and also helps with:
- Supplying oxygen to the lungs
- Transporting essential nutrients all over the body
- Getting rid of waste
- Maintaining body temperature
- Protecting the joints
- Keeps the skin looking good
- Maintaining the balance of body fluids
The Slim Thick Workout Program
View this post on Instagram
This slim thick workout program combines upper—and lower-body exercises with some resistance and HIIT training. The goal is to work all muscle groups, contributing to the perfect slim thick body shape.
Lower Body
| Exercises | Sets | Reps |
| Squats (All Variations) | 4 | 10-12 |
| Deadlifts (All Variations) | 3 | 8-10 |
| Leg Presses | 4 | 10-12 |
| Leg Extensions | 4 | 10-12 |
| Calf Raises | 4 | 10-12 |
| Walking Lunges | 4 | 8-10 |
| Hip Thrusts | 4 | 10-12 |
| Hip Adductions | 3 | 10 |
| Hip Abductions | 3 | 10 |
| Hamstring Curls | 4 | 10-12 |
| Glute Kickbacks | 4 | 10-12 |
| Step Ups | 3 | 10-12 |
Core
| Exercise | Sets | Reps |
| Planks (All Variations) | 3 | As Long As Possible |
| Crunches (All Variations) | 3 | 15 |
| Glute Bridges | 4 | 10-12 |
| Leg Raises | 4 | 10-12 |
| Russian Twists | 4 | 10-12 |
| Sit-Ups | 4 | 15 |
| Mountain Climbers | 4 | 45 Seconds |
| Hollow Holds | 3 | As Long As Possible |
Upper Body
| Exercises | Sets | Reps |
| Bench Presses | 4 | 10-12 |
| Biceps Curls | 4 | 12 |
| Lat Pulldowns | 4 | 10-12 |
| Shoulder Presses | 4 | 10-12 |
| Rows (All Variations) | 4 | 10-12 |
You can combine these exercises to form a training split that fits your exercise style and body goals. However, below is a weekly adaptation of the upper and lower training split that effectively hits the lower and upper body muscles:
- Monday: Upper
- Tuesday: Lower
- Wednesday: Rest/Cardio
- Thursday: Lower
- Friday: Lower/Upper
- Saturday: Rest/Cardio
- Sunday: Rest/Cardio
The Slim Thick Diet
Combining the right macronutrients is key for your slim thick physique. Macronutrients include proteins, carbs, and fats. Ensure you include more proteins in your diet. A typical sample of your daily diet may include:
Breakfast
- Berries
- Whole Grains
- Eggs
- Yogurt
- Butter
- Water
- Tea or Coffee without Sugar
- Lunch
- Quinoa Salad
- Grilled Chicken
- Vegetables
Dinner
- Garlic Sauteed Broccoli
- Sweet Potatoes
- Roasted Salmon
Snacks
- Protein Shake with Milk or Water
- Casein (when going to bed)
- Celery
- Carrots
- Hummus
Wrapping Up
Achieving a slim thick physique is no easy feat, but it’s undoubtedly attainable through sacrifice, commitment, consistency, determination, and discipline. While genetics can provide an advantage, dedication can yield impressive results, regardless of your genetic predisposition.
To attain this physique, you’ll need to revamp your training approach and dietary habits, which requires a complete lifestyle change. Fortunately, this guide offers a wealth of exercises and nutritious meal options that you can easily incorporate into your slim thick program. Are you ready to give it a try?
Follow Generation Iron on Instagram, Facebook, and Twitter for more workout programs!
References
- McComb, S. E., & Mills, J. S. (2022). Eating and body image characteristics of those who aspire to the slim-thick, thin, or fit ideal and their impact on state body image. Body image, 42, 375–384. https://doi.org/10.1016/j.bodyim.2022.07.017
- Nystoriak, M. A., & Bhatnagar, A. (2018). Cardiovascular Effects and Benefits of Exercise. Frontiers in cardiovascular medicine, 5, 135. https://doi.org/10.3389/fcvm.2018.00135
- McKay, N. J., Belous, I. V., & Temple, J. L. (2018). Increasing water intake influences hunger and food preference, but does not reliably suppress energy intake in adults. Physiology & behavior, 194, 15–22. https://doi.org/10.1016/j.physbeh.2018.04.024
