Plus Size Workout: How Do Plus Size Models Stay in Shape? What Is Their Secret?

Plus And Wow|Health|Plus Size Workout: How Do Plus Size Models Stay in Shape? What Is Their Secret?


plus size fitness

Plus-size girls are a separate trend in the modeling business. In no case should they lose weight, nevertheless, they love to upload their photos from cardio training, strength training, yoga. Why do plus-size models go to the gym, and what should we borrow from it?

How Do Plus Size Models Stay in Shape?

Ashley Graham, the famous plus-size model, does what she says is a “killer workout” for her upper body. Her task is to maintain the density of the body and its seductive curves (as she writes on her Instagram). This workout takes only 2 minutes 48 seconds and consists of four exercises (different types of rows and crunches for the press), which are performed for 30 seconds each. So you can repeat up to 5 cycles with rest pauses.

This plus size model exercise routine is definitely worth choosing for people who do not have time for a full-fledged exercise. – All exercises are aimed at the upper body, especially the shoulders and arms. For many girls, these places are problematic. This plus size workout will maintain muscle tone without increasing its volume because the weight of the equipment is small. Simple and useful! “

But this information was about plus size model workout, if you, unfortunately, or fortunately, are not a plus-size model and want to lose weight, as all overweight girls usually want, then we will help you with this!

7 Rules of Plus Size Fitness

abs plus size

Fitness is considered one of the most effective ways to lose weight. Therefore, it seems logical that the more extra pounds a woman has, the more often and more intensely she needs to train.

Rule 1: Start Easy: Plus Size Beginner Workout

The first mistake many make when deciding to lose weight is to start to train intensively and in large quantities: if you have already decided on a run, then certainly a five-kilometer one.

Coaches recommend that you master it gradually. Start lightly, with something that brings you joy – this way you will quickly get satisfaction from the work done and prepare the body for heavier loads. By the way, they should be gradually increased only after the first 12 weeks of classes.

Rule 2: Don’t Skip Your Plus Size Gym Workout

Most overweight people are not friends with sports, this is a fact. Therefore, exercising too often (even with your favorite form of fitness) will do more harm than good. The optimal schedule is two workouts per week. Less often, it makes no sense to go in for sports to fat people: only regularity brings results.

Rule 3: Eliminate Shock

For obese people, shock loads on the spine and major joints, including running and jumping, are strictly contraindicated. “Because the body weight is greater than the ligamentous apparatus is designed for, high-intensity percussion exercises — such as step aerobics, interval training, or heavy resistance training — can lead to injury.

Rule Number 4: Do Not Be Afraid of Straight Workouts for Plus Size Women

Standard strength training is generally not contraindicated for overweight women. Therefore, when exercising on simulators or performing exercises, focus on heart rate indicators and general well-being. By developing muscle, you will lose weight faster.

Rule 5: Choose a Calm Plus Size Exercise

Overweight women are ideal for walking, cycling, swimming, various programs to strengthen the muscle corset, as well as neat individual lessons with a personal trainer.

We recommend starting with remedial classes – yoga, Pilates, stretching. Take a few yoga exercises (asanas) and work with them for a certain time.

By combining safety and high efficiency, full people are suitable for functional training – exercises for plus size women for flexibility, strength, coordination, and balance. In a global sense, it can be compared to what we do every day – climbing stairs, swimming, gardening, playing with children, cleaning, etc. Functional training is very variable – there is cardio exercises, strength effect, work with balance, and the inclusion of deep muscles, in total, this increases the energy exchange of the body.

Rule 6: Eat Right

No form of fitness will help you lose weight if you continue to indulge in buns or overeat: all calories spent in the gym will return very quickly from the wrong food. So that curvy women workouts are not wasted, the diet should be balanced, with a minimum of fats (and it is better to exclude them altogether), without flour and sweets.

Rule 7: Find Your Motivation: Plus Size and Fit

You must understand that only regular work on yourself will help bring you closer to your ideal weight. Much depends on personal motivation, and even how quickly you can lose weight. If you try, the result will delight you for many years: you will not only lose kilograms but also strengthen your ligaments and joints, form a muscle corset, improve your posture and improve your well-being. And in order to visualize your goal, hang pictures of slender girls on the refrigerator. Or, conversely, search the Internet and print a photo of the most terrible, in your opinion, bbw. This can motivate me too.

Plus Size Gym Workout Plan

plus size exercise

There are many ways to make your body lose fat. We’ve selected mixed workouts that include:


This is a great way to burn more calories.

Bodyweight Strength Training

They will help you build and strengthen your muscles. The more muscle, the more calories it takes to serve it. Plus, strength training boosts testosterone, which helps burn fat.

Interval Training Is Exercises Performed One after the Other with Little or No Rest

When the body adjusts to the stress and stops losing fat, interval training will push the progress. You can also use them on days when there is no time for cardio and strength training.

Plus Size Workout Routine

plus size and fit

Running according to the Scheme 30/30

This pattern will help you get used to running without much discomfort. The workout will take 30 minutes, and the non-stop running should be at least 30 seconds.

Here’s the diagram you will use to train:

Warm-up – 10 minutes walk.

15 minutes alternation of jogging (about 8 km / h) and stride: 30 seconds of running, walking until recovery. Walk until you feel the strength to run for the next 30 seconds. If you can run for more than 30 seconds, do so.

  • Hitch – 5 minutes walk.
  • Power training
  • Press crunches – 3 sets of 15 reps.
  • Raises arms and legs – 3 sets of 16 reps.
  • Support push-ups – 3 sets of 20 reps.
  • Reverse push-ups – 3 sets of 10 reps.
  • Squats – 3 sets of 15 reps
  • Glute Bridge – 3 sets of 15 reps
  • Crunches on the press: abs plus size

Lift only your shoulders and shoulder blades off the floor, the lower back remains motionless throughout the exercise. Put your palms behind your head, spread your elbows to the sides.

Raises of Arms and Legs

Lift the opposite arm and leg alternately while lying on the floor.

Support Push-Ups

This exercise will help prepare your muscles for the classic push-ups. During push-ups, the elbows are at an angle of 45 degrees or less, the shoulders are lowered, the abs and glutes are tense, and the body is in a straight line.

Reverse Push-Ups

Turn your back to the static support, put your hands on it with your fingers towards you and do push-ups. Try to lower yourself until your shoulders are parallel to the floor.


Try to squat deeply, but at the same time keep your back straight, do not lift your heels off the floor, and spread your knees. Turn the toes of the feet 45 degrees.

Gluteal Bridge

Lift your pelvis while lying on the floor by straining your gluteal muscles.

  • Power training:
  • Abs crunches – 3 sets of 20 reps.
  • Superman – 3 sets of 10 reps
  • Knee push-ups – 3 sets of 15 reps.
  • Reverse push-ups – 3 sets of 15 reps.
  • Squats – 3 sets of 20 reps
  • Glute Bridge – 3 sets of 20 reps


Lie on the floor on your stomach, at the same time raise your straight arms and legs. Hold the pose for 1-2 seconds, then lower yourself down and repeat the exercise.

Knee Push-Ups

You can do push-ups from two knees or try a more difficult option – from one. Straighten the other leg and do not lower it to the floor until the end of the exercise. At the bottom, touch the floor with your chest.

That’s all to stay pretty and keep fit!

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