11 Exercises to Give You Sexy Curves In Your Favorite Dress

11 Exercises to Give You Sexy Curves

Posted on January 21 2016

Accentuating your curves is not a tall order with current fashion accessories offering everything we need. Strategic wear and placement accessories can give us smaller waist, longer legs, and elegant necks. We easily cinch our waist with a belt or by wearing high-waisted jeans. We effortlessly give ourselves a fuller bustline with a simple staple necklace that draws attention to our cleavage. However, if you want to change the way your body looks and display a more curvy figure under a hot little bandage dress it takes strategic exercises to achieve them.


When it comes to exercise regimes many of us end up spot training or targeting areas we want more toned. While this may have effects on the specific part of your body that you are focusing on, the truth is that feminine curves are most attractive when they flow seamlessly. This means that you need to tighten your core, define your shoulders, give your butt a lift, and target those problem areas at the same time. Depending on the type of dress you want to rock there are a few fitness exercises for quick and lasting results.


We take each dress and identify its style and design and which parts of your body are most proudly on display. Then we recommend the best exercises to define and tone those parts and find expert advice on how to maintain the curves you work towards. Wearing bandage dresses takes confidence and zeal. Being readily prepared to show off your curves is so much easier if you are well prepared.

Midriff-Baring Dresses

Midriff-baring dresses are often two piece styles featuring a fitted crop top and a sexy pencil skirt. This dress style is designed to show off your midriff or stomach as well as your toosh. They provide an abundant display of skin as well. (Learn more about the best ways to care for your skin here.)


To rock dresses that lay your midriff bare you have to focus on exercising your abs, core, and oblique muscles. Exercises such as the mermaid and standing oblique flexion tone your entire body in one fair shot. Gretchen, from Scuba Fit, explains that scuba exercises are excellent for core strength and defining. She explains, “Perform aerobic exercise five days a week for at least 30 minutes. If you want to lose weight 60 minutes is recommended.” From aerobic exercises to core strength builders toning and defining your waistline is both fun and challenging.

Standing Oblique Flexion. Stand with your feet shoulder-width apart, knees bent slightly. Hold medium to heavy dumbbells in each hand stretched parallel to your body. Begin by slowly sliding the dumbbell down the right side of your body and against your thigh. Go as far as you are able while keeping your hips square. Hold position for a couple of seconds and draw the weight back up slowly. Do 15 repetitions and then switch sides.  

Mermaid. This is one of the best exercises to tone your core, oblique muscles, and shoulders. It is also very fun. Get into side plank positions with your left elbow pressed against the floor under your shoulder. Move your right foot a little ahead of your left. Raise and extend your right hand directly over your head so that your bicep is near your ear. Once your arm is in line with your body, arch it toward the floor as you raise your hips as high as they go. Do up to 10 reps on each side.

Cap Sleeve, Strapless, and Sleeveless Dresses

Strapless, cap sleeves, and sleeveless dresses are classic wardrobe staples for every woman. When you decide to wear a dress that shows off your arms you have to face the reality of toning them. From pushups to curls toning your arms is achieved through a variety of exercises. The best arm exercises inadvertently affect your pectorals (the muscle behind your breast) which gives your bustline a nice, natural lift.

Weighted Arm Circles. Weighted arm circles are simple and effective. Stand with your feet firmly planted about shoulder length apart. Raise your arms to create a horizontal line from fingertip to fingertip. Move your arms in circles in both forward and backward directions. For maximum results keep your arms very tight.

Skinny Mom shares 17 unique exercises to get toned arms. They cover an array of techniques including hammer curls, reverse bicep curls, and tricep kickback curls.

Bodycon and Bandage Dresses

Perhaps one of the most alluring and attractive styles of dresses in the world is the bandage dress which is designed to accentuate all your womanly curves. It hugs your body in all the right places and is perfect for women of all body types. Adding hip raises and tummy trimming planks to your workout routine tightens and flattens your stomach while giving your buttocks and thighs more definition and curves.  

Hip Raises. This is the best exercise to tighten and lift your backside. We recommend that you do your hip raises on an exercise or yoga mat. Begin by laying flat on your back. Leave your feet flat on the floor, with your knees bent. Raise your hips off the floor till your body forms a straight line from your knees to your shoulders. Hold that position for a few seconds and then return to your starting position. Do 12-15 repetitions in sets of up to 3 at least three times a week.

Tummy Trimming Planks. Planks are a simple way to tackle your abdomen muscles. Rather than doing thousands of sit-ups opt for the effectiveness of holding and controlling your distributed body weight.  Lie face down and lift yourself up on your forearms and toes till your elbows form a right angle. Hold this form for 10 seconds. Do this three times a day and build your time up to at least 40 seconds.

Dr. Mercola explains, “With exercise, sometimes the simplest of movements result in the greatest gains to your fitness, and this is certainly the case with planks". To do a plank, you hold your body (the trunk portion) off the ground, making sure to hold it in a straight line.

If you’ve never tried one, a plank may look easy, almost too easy to be beneficial, but this is deceiving. While getting into the proper form is straightforward, holding the position takes strength and endurance in your abs, back, and core.

The plank is one of the best exercises for core conditioning but it also works your glutes and hamstrings, supports proper posture, and improves balance.”

Short Dresses

The shorter the dress the more self conscious we all become about our legs. The most important part of short dresses is to keep cellulite at bay and work on toning each part of your leg not just calves. The traveling power squat and sprinter pull work to toward that goal. Toned and refined legs are sexy and make walking in heels a bit more feasible as well.

Traveling Power Squat. So you’ve done the static squat and want to take it up a few notches? A traveling power squat helps you do that - quite literally. Hold a 5-8 pound dumbbell with both hands in front of your rib cage. Position the dumbbell horizontally. Squat and hold that position for at least two seconds. Once you have completed your squat jump up explosively. Imagine yourself reaching out for a volleyball net. As you jump up with an explosive burst of speed, extend your arms to lift the dumbbell overhead. When you land, return your hands to their original position. Do 12-15 repeitions of this move. If you have enough space, jump a few inches forward every time you land.

Sprinter Pull. When you wear a short dress, the attention is directed at your legs – calves, thighs, and hamstrings. Target these muscles with a sprinter pull. Get into a lunge position and pretend to sprint by drawing one arm forward and pulling the other one back. As you rise, balance your weight on the toes of your forward leg, raise the other knee up, and switch your arm movements. Hold this position for a couple of seconds. Reverse the move, and do 12-15 reps before switching sides. Here is an example of a sprinter pull.

Thigh-High Split Dresses

Stars like Jennifer Lopez and Kaley Cuoco continue to wow in racy thigh-high slit dresses at renowned events like the Golden Globes 2016. If you intend to stun in a thigh-high slit dress like Cuoco your workout routine needs to incorporate exercises that work on the thighs, hamstrings, and backside area. Lateral step-ups and Tai Chi lunges help you target these areas.

Lateral Step-ups. Other than helping you tone your buttocks and thigh areas, lateral step-ups also raise the heart rate quickly which ensures you burn many extra calories. Stand to the right of a 12-18 inch high bench or step. Place your left foot on the bench, raise your right foot to spring up and over the bench. With your right foot on the bench, extend your left leg in a side lunge. Repeat the moves in the reverse direction. Basically, your focus is to exchange your feet while on the bench. Do 10-12 repetitions on each side in one set.

Tai Chi Lunges. These lunges work sideways to tone your buttocks, thighs, and core. Keep your feet hip-width apart with your arms held straight out in front of you and palms facing downwards. Take a big step toward your right till your knee is bent at a 45-90 degree angle. Hold this side-lunge position and swivel your torso and arms to the right by moving your waist. Come back to your original position and repeat the move on the other side. Do 10-12 repetitions on each side in one set.

Backless Dresses

A backless bandage dress is the perfect addition to your party or nightlife wardrobe. While you flaunt your curves there is another part of your body that garners most of the attention – your back. In order to sculpt and hone a strong back we recommend a dumbbell rear lateral raise. Most women prefer to avoid this exercise for fear of masculine definition, however, this exercise gives you a stronger back that is well defined and supple to the touch. It works to sculpt your chest and shoulders.

Dumbbell Rear Lateral Raise. This is an exercise best done with 5 to 8 pound dumbbells. Simply hold them firmly in your hands, bend at the hips till your back is as parallel to the floor as possible.  With your arms straight against your sides and elbows slightly bent slowly raise your arms out until they are straight in line with your shoulders. Return to original position. Do up to 12 repetitions in sets of 2 at least three times a week.

Keyhole Dresses

Cutout dresses are quite a rage today. If you have or want a cutout bandage dress that throws the spotlight on the best parts of your body, a keyhole dress achieves your fashion goal. A wide-grip bench push-up is the perfect exercise to do when you want to tone targeted areas like your shoulders, back, chest, arms, and abs.

Wide-grip Bench Push-up. Position and secure your workout bench against a wall to ensure it remains in its place. Assume a full push-up position by placing your palms a little wider than shoulder-distance away from each other. Hold your abs tight and bend your elbows till they are at 90 degrees as you lower your chest toward the bench. Hold this position for a couple of seconds and then get back to the starting position. Do 10-12 repetitions of this move for 2 full sets.

For Faster Results

If you do not have time for a long and drawn-out workout you are easily able to still burn calories and fat by bumping up the intensity of your workout. For example, going on a fast walk or slow jog or use machines such as a stair climber, cross-country ski, stationary bike, and rowing machine for 20 minutes or longer to burn calories faster. The result is a balanced and toned body that you want to show off in any dress and deserve to because of your hard word.

To maximize the results you achieve from these exercise routines, ensure that you are starting with at least 2 sets of 15 repetitions per exercise with a 20-minute cardio session at least three times a week. Consider adding a dance routine to your day or go hiking, biking, or running whenever you have some time at hand as well to help burn calories and sculpt your body naturally. Not only do these activities tone your body but they are also a fun and exhilarating way to start your day.

Appearing toned is a first step in obtaining a sexy, sultry, and sensual look in any dress but is also only the beginning. Your attitude and confidence play key roles pulling the look off effortlessly. So while you work on your curves, remember that the best accessory you ever wear is a confidence.

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