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March 12, 2022 11 min read

Beauty trends are forever evolving. At one point, ladies were more interested in the skinny figure with little fat and smaller curves. Now, the slim thick figure has increased in popularity, taken over, and is every woman’s dream.

The slim thick figure describes a woman with a tiny waist, flat stomach, big booty, thick thighs, and a thigh gap.

This sounds drastically different from many women’s shapes today, which leaves them wondering if the slim thick figure is achievable without going under the knife. Below, we have provided the workout and diet plan you need to achieve your dream slim thick figure.

Fit young woman in summer applying sunscreen protection on the beach for Sun care

The Slim Thick Dream

The slim thick figure looks like a cross between the slim shape and the curvy hourglass shape.

Gone are the days everyone yearned for a barbie doll's tiny waist, lean legs, and slight curves. Now, the slim thick figure is a hot topic everywhere you turn: rap songs, fitness, and every corner of the internet.

Today's mantra is a bubble butt, thick hips, thicker thighs, and a non-existent waist. If this sounds familiar, you probably think about icons like Kim Kardashian, Nikki Minaj, and Jennifer Lopez. While these women were not the forerunners of the slim thick figure, there is no doubt that they helped to set the trend.

The slim thick body is hot on every woman’s wish list today. Millions of women worldwide are trying everything they can to attain these shapes, and many are ready to go to the extreme to get it. It is no surprise that the slim thick figure, like any other trend in the past, has a chokehold on the public.

The slim thick figure is a big leap past the hourglass figure.

Naturally, there are different terms used to describe a woman’s shape: rectangle, pear, spoon, diamond, the list goes on. The slim thick is the newest and most sought-after addition to the list.

While every figure is excellent and deserves to be celebrated as long as you are healthy, there is nothing wrong with making the transition from a figure you have to one you love. But is this curvy shape achievable without expensive surgeries? 

How To Get A Slim Thick Figure Naturally

Building a slim thick figure can be a notoriously tricky task, given that many factors contribute to this journey. However, armed with the knowledge of what's best for your initial body type, proper diet, and the best exercises for you, getting a slim thick figure is an achievable feat. 

To get the trademark slim upper body and thick lower body that defines the slim thick shape, you have to put three things into consideration:

  • Diet: Your diet is a big part of how your body turns out. The kind of food you eat is key to what type of body structure you maintain. If you want to transform from your current body structure to a slim thick figure, your diet needs to reflect your decision. Your meal plan needs to consist of foods that will help you achieve your goal. One of the most important types of food necessary for a successful slim thick transition is protein. Along with other essential nutrients, altering your shape is very achievable.
  • Genetics: Your bone structure and muscle distribution are integral to your quest for a slim thick figure. Let's face it; you're stuck with your genes for life. Your genetic structure is not something that changes quickly. It requires a high degree of hard work and consistency to successfully pull off a transition from the natural body type that you were assigned to. Your genetics defines your bone structure and muscle gain. It defines your muscle-fat distribution. It also determines details like your waistline, hip-width, shoulder width, and length of legs. 
  • Exercise: If you are trying to achieve a slim thick look, you might be in one of these positions: lose weight or gain weight. Irrespective of where you're coming from, you have to work with exercises designed to target all the major muscle groups. Your workout routine will consist of exercises that range from cardio to High-Intensity Interval Training and even resistance training. 

The Slim Thick Workout Plan

There is no easy way to get a slim thick figure unless you consider going under the knife. If you want to opt for the more natural method, the slim thick workout is a great place to start. 

The slim thick workout plan is a gruelling plan aiming to reduce and increase certain parts of your body. In essence, the goal is to increase your waist to hip ratio and tone your body while at it. This means you need to tone your waist, increase the muscle mass in your hips, and thicken your thighs. For all these to be possible, you need a combination of the most potent types of exercises.

These are:

  • Cardio: Cardio is necessary for burning off fat. This is a big deal if you are trying to lose the excess layer of fatty tissue, AKA, fat in stubborn places like the belly. Cardio is a double-edged weird, and the wrong amount of this exercise can set you back a few paces or shoot you to your goals. While cardio might be the key to losing the extra fat, excess cardio training can lead to losing muscle mass. This can easily be fixed by switching HIIT exercises for hardcore cardio training. HIIT exercises not only reach stubborn areas but also strengthen and build the lower body, a feat necessary for the slim thick figure.
  • Resistance training: Many women shy away from lifting weights. This might be due to a common misconception that weights will lead to extra manly, extra muscular features. This fear causes women to gravitate towards cardio and the likes. The truth is, no amount of resistance training can cause a woman to be built like Dwayne The Rock Johnson. This would require a high buildup of testosterone assisted by an insane amount of helpers or steroids. Resistance or weight training is necessary for building and increasing muscle mass in the right places. Targeting specific muscle groups during isolation or compound weight training exercises helps grow them. For building a bigger booty, you simply need to perform exercises that target the glutes of your bum. This is, however, all easier said than done.

What Exercises Belong On Your Slim Thick Plan?

For your slim thick workout session, you need to focus on exercises that target the core area. The core areas are the parts of your body, regardless of your initial body type, that need to be worked on to help you achieve the slim thick look. 

For your midsection, you will need to include these exercises in your routine:

  • Captain's Chair Knee/leg Raises
  • Decline sit-ups
  • Plank and its variations
  • Reverse Crunches
  • Glute Bridges
  • Bird Dogs
  • Dead Bugs
  • Wipers
  • Leg Raises

For your butt and legs: 

  • Squats and its variations
  • Deadlift and its variations
  • Step-ups
  • Bulgarian split squat
  • Calf raises
  • Leg curls
  • Leg extensions
  • Double crossovers

The Slim Thick Workout Plan

For your results to be expedited, it is crucial to work with a structured plan. This will create a balance in your workout routine and ensure that you target all the necessary parts of your body. 

Your structured plan should be a mixture of cardio, HIIT, and resistance training. This would not only help you to even out your fag distribution but also build muscle mass in the necessary places.

Your plan can look like this:

  • Monday - Upper body exercises
  • Tuesday - Lower body exercises
  • Wednesday - Cardio and HIIT
  • Thursday - Upper body exercises
  • Friday - Lower body exercises
  • Saturday - Cardio and HIIT
  • Sunday - Rest

Of course, there is no set rule about how you can schedule your exercises. This is entirely up to you. The division in this arrangement, however, allows you to focus on every part of your body and still allow rest. Now, for the individual exercises, your choices are unlimited.


  • Bench Press: 4 sets of 10-12 reps
  • Lat Pulldowns: 4 sets of 12-15 reps
  • Dumbbell Shoulder Press: 4 sets of 8-10 reps
  • Superset: Biceps Curls x Triceps Extensions: 4 sets of 12 reps
  • Russian twists, 4 sets of 30 reps
  • Planks: 3 sets, 4 reps of 30 seconds or more
  • Crunch: 4 sets of 20 reps


  • Squats: 4 sets of 8-10 reps
  • Hip Thrusts: 3 sets of 12-15 reps
  • Sumo Deadlifts: 3 sets of 10-12 reps
  • Lunges: 4 sets of 6-10 reps on each side
  • Superset: Hip Abduction x Adduction Machine: 3 sets, 10 reps of each exercise
  • Superset: Plank Shoulder Taps x Lying Wipers: 3 sets,10 reps each exercise
  • Fill in other squat variations
  • Fill in lunge variations


Each cardio/HIIT exercise is done in 3 sets of 30 seconds with 10 seconds in between.

  • Power squats
  • Mountain climbers
  • Lunge to knee
  • Knee push-ups
  • Tuck jumps
  • Jump squats


  • Arm circle: 3 sets of 30 reps
  • Seated Rows: 4 sets of 12-15 reps
  • Standing Dumbbell Press: 4 sets of 10-12 reps
  • Incline Dumbbell Press: 4 sets of 8-10 reps
  • Superset: Hammer Curls x Dips: 3 sets of 10-12 reps
  • Superset: Captain’s Chair Knee Raises x Russian Twists


  • Leg Press: 3 sets of 10 reps
  • Fire hydrant: 2 sets of 20 reps
  • Deadlift: 4 sets of 6-10 reps
  • Hip Thrusts: 3 sets of 30 reps
  • Glute Ham Raise: 4 sets of 10 reps
  • Standing calf raise: 5 sets of 25 10-second reps
  • Superset: Hip Abduction/Adduction Machine: 3 sets of 12-15 reps
  • Hollow Body Hold: 3 sets for 30 seconds upward


Each cardio/HIIT exercise is done in 3 sets of 30 seconds with 10 seconds in between.

  • High knees
  • Jumping jacks
  • Lateral walk
  • Burpees
  • Air punches

Changes don't happen in one day. You need to stick to your workout routine for months on end before you will begin to see changes in your shape.

Fresh salad, fruits with sport and diet concept

The Slim Thick Diet Plan

Figuring out your slim thick diet depends on where you're coming from: if you are fatter than your goal and need to lose weight or if you need to gain weight. This determines your approach to a diet plan to help you reach your slim thick goal.

The Weight Loss Diet That Works

If you are trying to get rid of some numbers on the scale, you need to reduce your daily caloric intake. The average adult woman requires about 2000 calories a day to maintain weight.

From there, it’s simple maths: you gain weight, you need to up your calories from the required 2000 and to lose weight, you consume less than 2000 calories a day. 

Now the problem is it is challenging to know the number of calories present in a food.

To remedy this, you need to pair your diet with a trusted calorie counter app. To lose weight, it is essential to cut down on food containing an unhealthy amount of fat while still retaining high nutrition in your diet.

Some of the foods for losing weight include:

  • Whole eggs
  • Vegetables
  • Salmon
  • Lean meats
  • Potatoes
  • Chili peppers
  • Whole grains
  • Fruits

It would be best if you steered clear of:

  • French fries
  • Carbonated and sugary drinks 
  • Candy
  • Pastries
  • White bread

To lose weight, you should reduce your daily calorie intake to 1600-1800 a day.

The Weight Gain Diet That Works

On the contrary, to add bulk to your frame for better muscle-fat distribution on your quest for a slim thick figure, you need to increase your calorie intake. You want to add as much as 300 to 800 calories to your daily intake to give your weight a boost. 

As much as you might be tempted to, it is a bad idea to try to bulk up on unhealthy fat. The goal isn't to gain fat packets but to build a healthy fat-muscle ratio.

To do this, you need to understand the important aspects:

  1. Proteins: The importance of proteins in your diet cannot be understated. This compound is a vital component for building up new muscle cells, helping you build lean muscle, and helping you recover from your workout routine.  Protein also provides amino acids, which are essential for essential processes in the body, such as building proteins, hormones, and neurotransmitters. Proteins are found in meat, fish, eggs, cheese, and nuts. For proper weight gain, you need to eat about 20% of your body fat in protein. As a plus, pair your slim thick routine with   WHEY-PRO, a fast-absorbing protein-packed complete with micronutrients.

  2. Carbohydrates: Carbs are essential for fueling the body. It includes food high in fiber, starch, and sugars, such as rice, bread, and pasta. The foods provide the energy needed to power your internal processes, such as the total functioning of your body system. They provide energy to help you function in your daily activities while satiating your appetite. While carbohydrates are great for adding weight, you want to avoid unhealthy carbs like cookies, sweets, and sugary drinks.

  3. Fats: Fats can both be beneficial or detrimental to your health and body. Fat comes in three types: Trans, Saturated and Unsaturated fats. Unsaturated fat comes in the form of monounsaturated or polyunsaturated fat. Depending on the type, fat helps to gain or lose weight, provides energy, and, like carbs, makes you feel full. Unsaturated fats are found in foods like avocado and are considered beneficial fats that improve blood cholesterol levels and stabilize heart rhythms. Saturated fats are found in dairy products and provide energy but, in excess, cause a cholesterol buildup. Trans fats, on the flip side, are the bad fat in processed food that you want to avoid on your slim thick journey. It is vital to be aware of the kind of fat you are eating as this will go a long way in your journey.

To gain weight, you want your diet plan to consist of 40-50% carbs, 30-40% protein, and 10-20% fats. However, since everyone’s body is unique and functions differently, you need to know what works for you and your metabolism and tailor your dietary plan to suit.

Some foods you can eat to gain healthy weight include:

  • Egg 
  • Cheese
  • Avocado
  • Milk
  • Red meat
  • Rice
  • Quinoa
  • Beans
  • Yogurt 
  • Oily fish
  • Peanut butter
  • Smoothie

To gain weight, you not only need to eat healthily but also eat often. The more frequently you eat, the more calories you take into your body.

Your diet plan needs to look something like this:

  • Breakfast
  • Snack
  • Lunch
  • Snack
  • Dinner
  • Late snack

How To Achieve The Slim Thick Figure

Achieving a slim thick figure requires you to make conscious changes to your lifestyle, food choices, and even certain habits.

Essentially, to achieve the slim thick figure, you need to: 

  • Eat healthily: Your meals should contain macro and micronutrients in the right proportion. Ensure that you eat foods high in protein, fat, and carbs while also ensuring that minerals and vitamins have a place on your plate. Stay away from sugary processed foods and your caffeine intake.

  • Drink water: Water is necessary for the normal function of your internal system. It carries nutrients to your cells, regulates your body temperature, detoxifies you, and aids digestion. Since you will spend a lot of time sweating in the gym, water is vital to remain hydrated. If you are trying to lose weight, water is a vital part of your diet. It helps to curb your appetite, reducing the amount of calories you eat and thereby helping you to lose weight.

  • Sleep: Quality sleep is essential for total body and mind health. It is necessary for mental acuity, preparing you to take on each day and ensuring that your body functions properly. Lack of proper sleep can cause your metabolism to slow down, lead to poor eating habits, and an even poorer mind-body connection. Bad sleeping habits also causes your body to produce cortisol, a stress hormone that is one of the causes of belly fat. It is extremely important to have at least seven hours of sleep to give your body time to refresh, help your muscles recover from your workout routine, and ward off fatigue before you hog the gym the next day.

  • Don't skip the gym: Unless you want to go the easy way out which is surgery, the slim thick figure is not a walk in the park. While going under the knife seems like an easy, albeit expensive way out, it is not entirely safe and the results are often not permanent. For a more natural, safer, and cheaper solution, you need to stick to your workout routine. The slim thick workout plan is not a magic pill that will yield results in a few days. You need to work hard and be consistent to achieve your goal. 

Getting The Slim Thick Figure

Getting the slim thick figure is not a walk in the pack. It requires a conscious effort to find a workout and diet plan that works for you, patience, and the discipline to stick to that plan.

Train hard, eat well, and drink a lot of water. To achieve your final body shape goal, you might need to tweak your workout and diet plan to help you through the final lap of transformation. As a bonus, here are the top ten exercises to grow your glutes