FREE WORKOUTS / WORKOUT PLANS

Click on the links to find the workout /workout plan that you find interested in.I will post more free workout schedules in this section in the future

Remember,to get results you need to be patient and work HARD when you do your workout and food is ALSO important to get the results you want.

your workout should not be easy,you must give it all if you want big changes and also in crease your intensity/reps/weights whenever you can to make progress

                                                                                                    Belly/Waist

Shrink your waist with this belly breath exercise(NEW)(Tighten your inner corset great for after pregnancy and for those who have a belly that pokes out too much)

http://improveyourfemalecurves.com/2011/12/27/the-belly-breath-exercise-video-tutorial/

Hula hoop Smaller waist and fat loss workout (cardio )

Hula hoop workout to get a smaller waist and lose weight (week 1) ( week 1 out of 6 weeks workout schedule)

Hula hoop workout to get a smaller waist and lose weight ( week 2 )

Hula hoop workout to get a smaller waist and lose weight ( week 3 and 4 )

Hula hoop workout to get a smaller waist and lose weight ( week 5 and 6 )

Flat bikini stomach ( tighten your inner corset )

http://improveyourfemalecurves.com/2011/02/22/5-free-exercises-for-a-flat-bikini-stomach/

This wont help to reduce stomach fat, ONLY give you a tighter smaller waist(inner corset) you need to do cardio in combination with this schedule if you want to

lose fat as well.

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                                                                                                Butt/Hips/Thighs

Lo’s sexy butt lift workout

http://improveyourfemalecurves.com/2013/09/20/los-sexy-booty-lift-workout-free-lower-body-workout-video/

Hill sprint interval to gain butt and legs and lose weight at the same time

http://improveyourfemalecurves.com/2012/01/30/combine-interval-with-buttleg-workoutvideo-clip/

Brutal butt workout to gain a bigger butt (build muscles)

http://improveyourfemalecurves.com/2011/10/19/sample-vid-on-my-brutal-butt-workout/

How you can gain wider hips (build wider hips) ( NEW)(build muscles around your hips)

http://improveyourfemalecurves.com/2011/10/15/free-workout-plan-how-you-can-get-wider-hips/

Get a sexy bigger booty at home with only 15 min(Build muscles )

http://improveyourfemalecurves.com/2011/02/21/15-min-home-booty-workout-free-workout/

This is a short workout for those who don’t have time but still want results,if you want even better results you can do more sets

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Full body workout

700 reps challenge-sexy for x-mas and New year 2013

http://improveyourfemalecurves.com/2013/10/16/700-reps-challenge-sexy-for-x-mas-and-new-year-2013join/

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                                                                                                                                                               Breasts/chest

Breast workout for nicer breasts ( Build muscles )

http://improveyourfemalecurves.com/2011/07/07/bigger-and-firmer-breast-workout/

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                                                                                                Arms/back/ shoulders

How to minimize the size of your shoulders

http://improveyourfemalecurves.com/2013/05/09/how-to-minimize-your-shoulder-size-los-tip/

How to get shapely round shoulders workout

http://improveyourfemalecurves.com/2013/01/06/how-to-get-shapely-round-shoulders-free-shoulder-workout/

69 Comments on “FREE WORKOUTS / WORKOUT PLANS”

  1. ashley September 2, 2011 at 4:00 am #

    omg this is what I’ve been waiting for lol thank u so much for posting this!

    • yesmeoh September 2, 2011 at 7:51 am #

      You are welcome:-)!

  2. kat September 5, 2011 at 9:36 pm #

    Please help!
    I know it takes forever to build a butt, and my muscle is coming in well. But I use protein, high resistance, to the point of failure, don’t over due it and i feel like my butt is just toning up. I can’t build the big top and side butt muscle to make it really round (like Coco)! Any suggestions? I’m getting so upset because I think I know every butt exercise in the world and my body is naturally curvy and I can’t just gain those specific areas. Thank you so much!

    • yesmeoh September 6, 2011 at 7:35 am #

      You can’t compare your butt with Coco’s…
      Coco don’t have a round butt, it might look like that in some poses,but that gives her the “round” shape is her upper hips and not the butt muscle
      you can’t build the sides on your butt to fill out the dents, a butt muscle don’t look like that, A butt muscle is more oval in shape and not round as a foot ball
      Coco have been working out for years,she has also been a fitness model when she was younger so under her fat she have some good muscles
      She have gained some good fat lately as well

      It takes time to build muscles, so you will get the top(shelf) after time

      you have to check :

      How much you eat
      How much you train per week and also set,reps etc
      How often you change your workout

      and alot more

      best regards

      L.O

    • Jennifer Poster July 15, 2012 at 7:16 pm #

      Coco has also admitted to getting but implants.

  3. kat September 5, 2011 at 11:50 pm #

    ALSO!
    I know you’ve probably heard it all and seen it all. I have to ask, herbal supplements. What is the real deal with them? Such as dime curves, curvier you, BBB formula, total scam or does it have possibilities?

    • yesmeoh September 6, 2011 at 7:31 am #

      Even if I would get herbs like that for free I would not have used them!
      If they would work because of phytoestrogen, it will only give you a small change and perhaps you would not even notice it
      It cost a lot of money and also if this product would be so great,then you would here it all over the news.

      Taking herbs for health benefits might work,but not to create curves…sorry but I don’t believe in it
      workout and food will give you the drastic changes

    • susie December 30, 2013 at 11:47 pm #

      BBB IS FAKE! I tried it.. it is a scam.. you do get pills but they are not effective.. don’t waste your money..

  4. Shannon September 23, 2011 at 8:57 pm #

    Hi L.O :) do you think it’s better to use regular dumbells or the adjustable kind? Or does it not matter? I’m trying to set up my at home gym and i’m really excited! Also, i’m a beginner at working out, according to weights, when doing squats with 50lb weights, would i hold a 25lb dumbell in each hand to make it 50lb total? Or 50lb in each hand?

    • yesmeoh September 24, 2011 at 5:36 am #

      Hi Shannon!

      Absolutely adjustable dumbbells! especially if you are working out at home, but if you go to a gym,then I would prefer adjustable as well(if they have) otherwise gym has a lot of dumbbells so you
      will get a good increase in weights anyway. If someone says you should do squats in 50 lb, you should use a total of 50 lb, either use 2 dumbbells in each hand of 25lb or use a barbell on your neck
      for 50 lb in total

  5. Natalie September 29, 2011 at 1:59 am #

    I need a workout plan that makes my hips wider that is my biggest concern

    • yesmeoh September 30, 2011 at 8:27 am #

      You will find it in my blog (how to get wider hips)

  6. Natalie October 2, 2011 at 12:07 am #

    Thank you so much!!! I’m so happy I found your site it’s amazing!!

    • yesmeoh October 4, 2011 at 11:52 am #

      You are welcome.-)!

  7. Max October 3, 2011 at 3:34 pm #

    Hi L.O
    I was wondering if I work out only 3 days a week will i be able to build a bigger lower body like you did or i need to workout more often to have as much muscle growth as you did
    Thanks
    I really appreciate your work by the way

    • yesmeoh October 4, 2011 at 11:58 am #

      Hi Max!

      How fast a individual recovers from their workout is hard to say,some people need more recovery time and some people less, if you need less recovery time you can train more often
      If you train really heavy and really good,then I suggest that you train 2 times per week, or if you are a beginner or so train 2-3 times per week

      I don’t think a beginner should train only 1 time per week the same muscle group because they have not learn how to train hard yet,and one time per week would not give them the optimal results

      • Max October 4, 2011 at 6:37 pm #

        Is there a way for me to find out how much recovery time i need inbetween workouts

      • yesmeoh October 4, 2011 at 7:34 pm #

        Start with 2 times per week and see if your body can handle it,if you can continue to increase reps and weight and feel stronger and seeing results,then you have recovered
        add one more workout so you train 3 times per week and see if your body still can handle it (if you get stronger,feeling fresh and seeing results)

        It is also important that you eat a good diet and also sleep well

        if you feel weak,or tired in your body or not seeing results then you are training too much, start with 2 times per week at least the first month and see

        Just note…

        You can get results for a a short period of time BEFORE you get over trained,so it might be that you are doing good at first,but the longer you train 3 times per week you might notice that your body can’t handle 3 times per week anymore,and then you need to take a break or decrease your times per week

        listen to your body!

  8. Max October 4, 2011 at 11:29 pm #

    Thank you so much for the advice L.O

    • yesmeoh October 5, 2011 at 9:42 am #

      You are welcome:-)

  9. Amber October 5, 2011 at 8:32 pm #

    Are you suppose to do cardio such as running/walking on the same days you do the butt work out plan or on different days? And how often exactly should you workout for best butt results?

    • yesmeoh October 6, 2011 at 9:00 am #

      If you want to lose weight and tone,then yes, it is a good idea to do cardio,it does not matter if you do it the same day or the day after your workout
      how often you should workout vary from person to person,let it be at least 48 hours in between if you train the same muscle group

  10. Sarah December 11, 2011 at 6:39 pm #

    Hiiii ,,

    your plog is amazing , i been following it for a long time … i think its the time to start.

    i have a sexy body but i’m little bit overweight , and i have to be so in order to be sexy

    the problem is that i should loss weight in some of the hard places (i dont know how to explain it in english,its the lower part of my legs , under the knee)

    i made a diet and been excersing but i lost toooo much weight and became
    no longer sexy :( everything disappeared !!! my butt my boobies !!!

    so i gained weight again and got everything back loool ;p

    now what i want the is the same body (with a bigger butt ) and i only want to lose weight in that hard place :((

    i don’t do diet .. i just excersice to shape my body.
    what to do ???

    and if i do cardio , the question is for how long if i go to the gym 3 times a week ??

    Thaaaaank you for the time you spent encouraging us ;*

    • yesmeoh December 19, 2011 at 11:55 am #

      Hi Sara!

      Thank you.-)

      Well if you don’t want to diet,then you can not burn fat,so you have to do it
      or you can do more cardio, start out with 3 times per week 20 min each time,and also take walks every day for 45-60 min

      best regards

      l.O

  11. alisa March 17, 2012 at 12:57 pm #

    Please help. I’m wondering if the method would help if ur apple shape because I don’t want to do the workoutsonly to exaggerate it more

  12. Kathleen April 3, 2012 at 2:42 pm #

    Hey!
    I am so glad I stumbled onto your site, I am finally starting to get in shape for real and it is so refreshing to find a site that doesn’t equate in shape with just being skinny. I want to look like a women, not a little girl haha. You obviously put a lot of effort into this site and I appreciate it. I am starting to follow your workout routines next week and I will keep you updated on my results.

    Ps. My boyfriend thinks you are a saint, he was petrified I’d lose my curves and was so happy to see someone who “knows what they are talking about” when I comes to training the female body

    Kat :)

    • yesmeoh April 5, 2012 at 8:41 am #

      HI Kathleen!

      Thank you:-)

      I am glad that you found my site and also take the advice I have on my site,everyone can get results and become more curvy, you only need to be strict and have a good healthy diet too
      so keep it up and good luck:-)!!

      hugs!

      P.S, Tell your boyfriend I appreciate it:-)

  13. Elle April 19, 2012 at 10:48 am #

    Hey L.O! I ran across a thigh enhancing workout but don’t see it listed anymore. I really want to increase and tone my thighs along with increasing my butt size and decreasing my belly.

    • yesmeoh April 19, 2012 at 8:10 pm #

      Hi Elle!

      Do you mean on my site or another?

      xoxo

  14. Elle April 26, 2012 at 2:57 pm #

    On your site. Bulking up your thighs, I believe.

  15. Anjanetta June 6, 2012 at 4:12 am #

    Hello,

    Can you I upload the links to the workouts above again. I would really like to take advantage of them. Thanks.

    • yesmeoh June 6, 2012 at 4:38 pm #

      Hi!

      What links do you mean?

      xoxo

  16. Liz July 18, 2012 at 3:56 am #

    I keep reading that doing square with free weights (barbell) are good for your upper but and lower back. Is that correct?

  17. Liz July 18, 2012 at 3:56 am #

    Squats* lol

  18. Laura August 5, 2012 at 10:56 pm #

    Hi I ran into your blog and I have a couple questions, I am 19 years old, I am very skinny, I was working out my legs and butt to actually have a body. I was doing 15 reps of 10 squats, also donkey kicks and also jumping rope, I worked out everyday except the weekend, I’ve recently stopped working out because I been too busy with school. What else can I do to have better faster results.? And I also bought a protein powder to help build muscle is that good?
    If you can respond to me by email I would appreciate it thanks you!

    • yesmeoh August 6, 2012 at 8:01 am #

      HI Laura!

      If you workout your butt and legs everyday is not a good thing,because your muscles needs rest and they need to rest at least 48 h in between the next workout, otherwise they will not grow.

      So, my suggestion is to train butt and legs max 3 times per week and at least 1 day in between for rest before you train them again

      xoxo

  19. Carmen August 22, 2012 at 2:30 am #

    Could I still do the work out for butt/hips/thighs if I’m pregnant or do I wait till after I have my baby..?

  20. HV October 6, 2012 at 1:53 pm #

    Hello,

    I just found this website n im glad i did. I have a question i want to start from 5 ponds n move up doing my butt exercise how long should i stay with the same weight??

    Thanks, honestly im glad i found this web!!! Very inspiring. :)

  21. samantha December 1, 2012 at 2:48 pm #

    I am trying to get a customized workout plan for myself, but I don’t know where to go. I emailed LO but u haven’t received any response. Can anyone help me

    • yesmeoh December 2, 2012 at 1:06 pm #

      Hi Samantha,

      I am very busy and can only reply when I have time to do so,it is hard to reply right aways because i must reply to emails before you and take care of family and work etc etc
      So being patient is a good way and I will reply as soon as I can:-)

      regards

      LO

  22. Lisha December 31, 2012 at 7:14 pm #

    Hey Beautiful I hope all is well! So I know there was a little bit of info you head on how to keep your curves while pregnant. I was using your killer glute workout and using the beginner pre made workouts with some advance move modifications for about 3 months and seeing noticable gains! I have been avoiding workouts for about 2 weeks though after finding out I’m 9 weeks pregnant. Of course my number 1 priority/concern is the babys health so I’m not sure what to do to keep these gains (well most of them at least) safely while pregnant. Whats safe to do?? I know you are fitness mom expert so if you could PLEASE help or re direct me to where you covered this info previously that would be MUCH appreciated! Thanks LO!

    • yesmeoh January 2, 2013 at 2:44 pm #

      Hi Lisha,

      Oh, what I beautiful gift:-) congrats<3

      Yes, 12 first weeks, take it easy, you can still train, but not hard(not to failure and do not increase weights)

      Do less Sets,and stick mostly to exercises where you use two legs instead of one leg, because when your belly grows, one leg exercises can give you pelvic pain and that is nothing you want

      Squats,buttbridge, hip thrust,seated leg curl works pretty much fine

      read my articles about pregnancy HERE

      Good luck:-)

  23. Armani January 28, 2013 at 9:39 pm #

    Hi i recently found your website . Im actually trying to get a biggller butt but im doing during the summer because im very busy this kind of year . But anyway i was wondering what are exerise that help the hips and butt as well. But my question is what are foods , excerises that would help . Thank i hope u respond Armani . Also u wod appericate as well too

  24. Chichi February 13, 2013 at 5:50 pm #

    Hi, regarding the Belly/Waist workouts, do I need to do them all (all three everyday) or just one exercise? Thanks :)

  25. Julie March 5, 2013 at 9:24 am #

    Hi idk if you’ll respond to this but I have 2 questions for you . I’ve been training my butt for about 2 months 3 times a week but I’m only getting good results on one side not much on the other, what should I do ? :/ also would you recommend to loose weight first before you start weight training ? Thank you :)

  26. Julie March 24, 2013 at 10:26 am #

    Thank you so much :) you helped me out alot on gaining confidence , your a true inspiration :)

    • yesmeoh March 26, 2013 at 10:21 am #

      Thank you dear:-)

  27. Coko Bee March 27, 2013 at 11:52 am #

    hi,
    i must say you are a real inspiration to alot of women out there,nice work.my question is what time during is best to these workouts ,I work from mornin till 5pm,so doing them in the morning isn’t convenient.do evening workouts work just as much as during the day.i’m just a beginner and I would like to know how i can fit these workouts with my work schedule.
    I appreciate your answer

    • yesmeoh March 28, 2013 at 10:10 am #

      Hi Coko Bee,

      These workout can be done anytime you have the time to train,

      If you feel like morning workouts is good for you and you feel energetic, then do them in the morning, nothing is right or wrong, just do your workout and stay strict with it.

      xoxo

  28. tia June 3, 2013 at 9:24 pm #

    Hey LO your website is very useful, but I want to know if its possible for me to lose weight on my stomach whilst building a butt/hips at the same time? If so what key things would I need to do and consider? Thanks x

  29. mya June 11, 2013 at 11:41 pm #

    okay I am really skinny like where if you hug me you might be scared that you might break me so I was wondering is this workout for people who already have a figure or can it also work on skinny people?

    • LO June 12, 2013 at 10:34 am #

      Build muscles and you wont be that skinny,and eat, you need to eat constantly,often,and high calorie foods,not many skinny women does that

  30. mya June 12, 2013 at 12:58 pm #

    Thank lo and you have a very sexy body i hope onr day my body can look like yours: )

    • LO June 15, 2013 at 8:25 am #

      Thank you :-) good luck!

  31. kathy July 15, 2013 at 1:03 am #

    Do you know amy way to get rid of “hip dips”
    I really hate mine and I was told by a friend it has to so with muscle.
    Are there any specifix exercises that I can do to get rid of these indentations on my hips and lower butt?
    It’s not cellulite.

    • nicky August 31, 2013 at 2:25 am #

      I have the same thing and I hate it but searching on the web I came along with a page with a whole bunch of woman’s with the same issue, hip dents are more regular and normal that you will ever thought. Some woman’s have this dents more noticeable than others but they’re pretty common, do you know that Beyoncé has them? They’re not as noticeable on her but they have pictures of her on that page that showed those dents. Unfortunately is no muscle there, if you didn’t born with wide bone hips and gens that store fat around this area, is not much you can do. You can try to work your glute muscles from every angle and work your love handles as if you tend to store fat there, your dents will become more noticeable. The other option is having a liposuction with fat transfer to this area but I wish it was something it can be done other than plastic surgery, I have the same problem like I said and I hate it, For the moment you can buy on eBay for like 6-12 dollars the most those invisible butt panties, they have some good ones there and you’ll be able to feel better on your clothes as they’re not noticeable and it will cover the dents on your glutes and a little on your hips.

  32. alejandra August 31, 2013 at 2:08 am #

    Hi, I’m so glad I found your website cause I been going to the Gym for the past 6 months and I don’t see any change in my body, if anything I lost inches here and there but not much and when I talk about losing, I’m talking about losing from the place I was kind a hoping to gain inches, which is my butt, hips and legs, I don’t understand as I been training with heavy weights. I40lbs for leg press and Im doing squats with 50lbs which is not as heavy but is better than 10lbs And walking lunges with 30lbs and I perform 3 sets, working 34 seconds and resting 14 seconds in between every workout. Any suggestions on how to gain my butt,legs and hips, I’m starting to look like a 12 year old woman trap on a 32 year old mind haha…need your help, I love the change on your body and I admire you for your persistence on your workouts, I wish I have that habit and motivation, but seen no progress kind a push my lazy ass back to the couch haha.

  33. Candi November 4, 2013 at 7:33 pm #

    Do u help give motivation, I get soo lost and then I just stop…. I had a bad ass shape before I was pregnant last year… I just had my baby 9 months ago….. I know it’s no excuse I just need motivation

  34. Sammy brown December 3, 2013 at 7:16 am #

    Does it work for skinny tall girls. 5″11 and 127

    • LO December 3, 2013 at 9:22 am #

      Yes of course, just train to gain muscles but also, don’t forget to eat more calories than you do, the best is to use a calorie calculator

      • stace January 9, 2014 at 1:55 pm #

        Hi im trying to tone my belly and get a bigger butt but dont know what exact exercise and foods to eat if you could reply i would be very grateful :) x

      • LO January 10, 2014 at 11:43 am #

        Hi Stace,

        Check this page out: http://improveyourfemalecurves.com/beginners-corner/

  35. cogicgirl33 January 13, 2014 at 9:46 pm #

    L.O.,
    Thank you so much for educating us on the do’s and dont’s of a bigger butt. However, i am one of those women that require a personal plan. Your help is requested. I want a Jessica Rabbit body, so when will you start assisting the people whk request for yor personal assistance.

    • LO January 14, 2014 at 9:24 am #

      Hi there,

      You are welcome:-)

      There are a few things I must take care of before I will start, but if you go to my service page and subscribe, you will get a notification when I will

  36. ni22 January 16, 2014 at 3:56 pm #

    BBB PILLS AND MACA DOESN’T WORK, DIME CURVES AND MANY OTHERS HAVE THE SAME INGREDIENTS WITH DIFFERENT NAMES, THEY DOESN’T WORK!!!! They’re so many woman with the same problem that they figured no matter if it works or not woman are going to buy just to give it a try, and for you to see a little change you need to be on it for at least 6 months!!!! Enough to make them big money, don’t you think? I tried MACA and AGUAJE and to tell you the truth, the only difference I saw, was my face full of nasty pimples and a hormonal imbalance that after 6 months I was still having issues and my face was getting clear but I still had all the nasty marks and dark spots that a pimple leaves on your skin for long before it disappear completely. DON’T WASTE YOUR MONEY, WORKOUT HARDER, EAT LOTS OF PROTEIN, LOW SUGAR AND LOW CARBOHYDRATES!!!!!

    • LO January 17, 2014 at 1:01 pm #

      We agree with you!

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