Working out and exercise, combined with healthy eating are a guaranteed solution to achieving a more female shaped body now the summer is on its way. If you really want to change your bodyshape through exercise and diet then we have the answers for you. They take a little time and discipline to achieve but they are not painful and do not entail spending hours in a gym! We are only going to concentrate on crossdresser workouts and activities that help feminize the body by focusing on the lower torso. Our favorite exercises listed below can all be done from the home and are all focussed on improving your feminine physique.
Consider Whether Weight Loss Could Feminize Your Look
If you are middle-aged or approaching your 40’s then like most of us you may notice your metabolism is slowing, along with other age-related changes. You can no longer eat what you want and remain at your ideal weight. You start to build up fat in the mid and lower torso, making it harder to manufacture a natural female hourglass figure. Shed some pounds and inches in the waist area with sensible diet and mtf exercise and suddenly there are so many more possibilities when dressing en femme.
You can’t change your height but you can change your body shape with a healthy diet. We do not advocate extreme dieting but healthy eating of regular portions will lead to weight loss. Also, try to reduce the total time in a day you are eating. For those of us that find it hard not to graze throughout the day, try using the 16/8 principle of ‘intermittent fasting’. You eat between a period of only 8 hours (e.g. 8am to 4pm i.e. no eating after 4pm) and the body then rests from eating or drinking any calorie-containing beverages. By making this small adjustment the average person loses between 8 and 13lbs a month. Most of that weight loss will come off the waist which where we can effect most change to appear more feminine in shape.
Whatever diet changes you choose to make, please ensure they are healthy ones. Always ensure you are ingesting the right amount of protein, fat, vitamins etc for your age requirements and be sure to hydrate a lot if dieting. If in doubt, visit a professional to review your objectives just to make sure you are eating healthy. Eating the right amount of calories is very important if you intend to exercise in addition to modifying your diet.
Exercise Warm-up Routine
Because we have identified the need to focus on the lower torso we are looking to warm up that part of the body before we start on our feminizing exercises. Brisk walking for 10 to 20 minutes should be followed by stair climbing up and down at least 10 times, taking 2 steps at a time. Stick your butt out as we are seeking to stretch and warm up the gluteus maximus or butt muscles. Try to concentrate on pushing the butt out to help fully engage the glutes when ascending and descending the stairs, two steps at a time. An easier alternative would be a stationary cycle for 10 minutes.
Squat to almost Sitting Position
Stand straight with legs a little more than shoulder width apart. It’s important to maintain a nice wide stance. As you begin the squat movement as if sitting down, raise both arms straight ahead, shoulder length apart in order to help with balance. Make sure to push the butt out so that your needs remain behind the toes. Start by squatting halfway and build up to doing a squat to sitting position. If you have never done a squat before, place a chair behind you as added security. Do 10 repetitions and build up to 3 sets of 10 during your workout.
This exercise works the butt/gluteus muscle exclusively. Lie on a yoga matt/carpet raise your knees so your feet are flat on the ground and are approximately 4 to 6 inches from the butt. Place your arms flat by your sides on the matt palms down. This is your beginning position. Make sure the small of the back is in contact with the matt. Now raise the hips, keeping your lower abdomen taught and engaged. Doing this will help the glutes do most of the work which is where we are going to see the best feminization results by shaping the butt. Lower the hips from the top position and make sure the small of the back touches the ground again before starting the next repetition. Do 10 repetitions and build up to 3 sets of 10 during your workout.
Squat for Beginners
Another really effective exercise for feminizing the butt shape. As well as working the glutes, this also tones the thighs for an altogether more feminine lower body shape. Stand straight and then take a stride forward but stop before lifting the back foot up to take another step. Find the center position with both feet flat on the ground. Now squat down but drop the body straight down, raising the heel of the back foot off the floor. The knee of the front foot must remain behind the toes at all times in the squat. Look straight ahead to maintain your balance at all times. Do 10 to 15 repetitions on each side and 2 to 3 sets during your workout.
To work the very top and sides of the glutes we are going to use an exercise that requires a simple resistance band. Sit on a chair or bench with a resistance band around your thighs (just above the knees) and your legs shoulder width apart. Push the knees to the side (away from each other) working against the resistance of the band. Return the knees back to the first position slowly and then repeat 10 to 20 times. Build up to 3 sets during your workout. If you start to tire you can add a modification by leaning back up to 45 degrees, supporting yourself with your arms behind you on the bench.
Table Top Core Strengthening Exercise
This is a great exercise for all round core strengthening including your glutes. Start on all fours on a mat or the carpet keeping the back straight.Make sure the shoulders are centered above the hands and the hips remain over the knees. Simultaneously extend the right arm and the opposing left leg. Make sure they remain straight and parallel to the floor. Hold the position for 2 or 3 seconds and then return the knee and hand to the original position on the ground. Make sure you engage the core when both raising and lowering the limbs. Now repeat for the opposite sides. Do 10 to 15 repetitions and work up to as many as 3 sets during your workout.
We would also recommend exploring our other crossdressing tips in the blog including waist training which can really accelerate your feminization shape with the regular use of a corset and aid in reducing your food intake. Remember to naturally cultivate a more female shaped physique we need to concentrate on the lower abdomen, the butt and the thighs. Use these simple exercises and treat them as part of your girl time. Maybe slip on a thong gaff and some opaque pantyhose or leggings to channel that inner Jane Fonda exercise video! Until you have got to grips with your diet and exercise regime, remember we have all kinds of shapers and padded panties to help you with an instant female shape. Good luck.