You know what I love… I love that in today’s world, we as women can define our own standard of beauty. That nowadays, we can celebrate all of who we are, on our own terms, and if WE allow ourselves to. And even more so, fitness today lets us love bodies of all types, shapes, and sizes. Today, I want to dedicate this article to the coveted shape we’ve all come to know as the “Coke Bottle Body”.
And guess what ladies, that body isn’t about being all skinny mini and tiny (even though there’s nothing wrong with that). Instead, it’s about celebrating what we each naturally have as women: hips, legs, thighs, booties, breasts, curves… But moreover, I want to teach you all about how to accentuate those “ass-sets” and make those curves even more dangerous, in the gym through weight training.
Let’s break our “Build a Coke Bottle Body” workout into 3 parts, upper body, lower body, and core. So if you’re ready, get those dumbbells out, and let’s build that baby from the ground up.
A Quick Note About Training to Build Muscle
Ladies, here’s the deal, if you want to build bolder boulder shoulders, solid legs, and a great butt, you’re going to have to lift hard and heavy. And really that’s true of any muscle you wish to improve. Keep in mind that heavy is truly a relative term. When I say train heavy, I mean that no matter what program you are following, you shouldn’t be able to do more than the reps given on that plan. So if a program calls for you to lift 8 reps, you need to use a weight that gets you TRULY to only 8 reps – but with perfect form. If you can do 10, 12, or 20 reps, you haven’t lifted heavy enough. So don’t be afraid to step outside of the box, get out of your comfort zone, and train in a way to see a REAL difference from your workouts.
Coke Bottle Body: Upper Body Training Tips
So when you think about the Classic Coke Bottle, what do you think about? Something like an hourglass, right? Well one of the great things is that with proper training, and a little grinding, you can create an hourglass shape by hitting up them weights in the gym.
To really build up that classic, what we call in the bodybuilding world “x-frame”, or hourglass physique, you want to have solid rounded strong shoulders that frame your torso. From there, you want your lines to lead down to a tiny waist. And what creates that illusion are nicely developed lats. By simply improving the proportions of those muscle groups, you can start to refine, and completely reshape the entire silhouette of your upper body.
Here are a few exercises that I love that can help you to put on some massive size in your shoulders – and set you up for that perfect Coke Bottle Body shape. (The following videos are courtesy of Bodybuilding.com‘s massive exercise tutorial database.)
DB Cuban Press
The Cuban Press is one of those exercises that really does a great job at hitting all 3 heads of the delts. And in order to build delts that are simply quite impressive, you want to be sure to come at that muscle from various angles and planes of motion.
When performing this exercise, you don’t have to go super heavy at all. In fact, use a light to moderate weight that gets you to really feel the burn (cheezy I know, but you know what I mean) by the last 3 to 5 reps. These are a great exercise to start or finish your workout with. Here’s how I suggest you hit them up:
This exercise is indeed an intense one! And it’s funny how doing something so simple can really have a huge impact on challenging a muscle like never before.
For this particular exercise, grab a plate that is a bit more on the heavier side. Focus as much as you can on keeping your arms parallel to the floor throughout the entire motion. As you perform each turn/side, you will count it as 1 rep. This exercise will put a greater emphasis on the front delts.
I want you to keep the weight the same for each set. The challenge will be in increasing the numbers of reps performed – and thus increasing time under tension.
Kicking in those shoulders was just a start… As I mentioned, that Coke Bottle Body silhouette can’t be complete without a nicely tapered back. The illusion that creates that look stems from developing the lats. Here are two of my favorite lat builders to add to your program this week.
I love this exercise as a means to really build and access the lats. As you pull the arms down, keep them close to the body, and keep your chest up. To really get an even better kick with the lats, think about resisting the weight on the way back to start.
Kneeling High Pulley Row
This is a GREAT exercise to develop the detail and thickness in your upper back. As you pull the rope close to the body, keep your chest nice and high, and think about squeezing the shoulders slightly together. Resist the weight on the way back to start.
Coke Bottle Body: Lower Body Training Tips
Now that we’ve gotten the upper body out of the way, let’s take a look at two great exercises to shape the lower half of your emerging coke bottle body.
Nothing finishes off a beautiful shape better than a great pair of legs. But I don’t want to take you through the typical leg workouts. What we will do instead is put a little twist on two common leg moves that will target everything from glutes to quads.
Floor Lying Glute Bridges
More so than squats, glute bridges are one of the BEST exercises you can do to build a great butt. By hitting up the glutes from this floor lying position, you really get a chance to fire every single muscle fiber, all while putting a greater emphasis on that muscle since no other muscles are in the mix to assist with the motion. Start off with a weight that challenges you, and increase it for each set. When you hit up this particular exercise, I also want you to pay attention to the tempo. See the graphic below for more details.
Chair squats are a great alternative to squats, particularly for those who have knee issues or simply cannot load a bar to properly squat. For those without issues, it’s a good alternative for squats that places a greater emphasis on the quads. You don’t have to go super heavy with these, but for a real challenge, pay attention to the tempo as well.
Coke Bottle Body: Core and Abs Training Tips
Finally, you can’t have that coke bottle body without a tight waist! And guess what, no waist trainers or corsets will be needed for this one. We’re going to get down and dirty with two great exercises that’ll work your core, and every other muscle in your body from head to toe.
Kneeling Barbell Roll Out
You know what, I have a love haaate relationship with this one (more hate than love, lol), but it’s so good that I had to include it today. I’m not one to train abs too often. The reason being that with the kind of programming that I do, your abs ALWAYS get work. All the crunches in the world won’t give you a six pack, but your diet does! I digress…
Anywho, this is a classic favorite of mine that hits up the abs all the way down to the deepest layers. Here’s how I want you to jam it out.
Burpee Tuck Jump
If I haven’t wiped you out completely, yet, this one will surely lock you in, and WEAR YOU O-U-T! Ok, let me just add that I did this one today, and wooo CHIIIIILE… It’s killer – but good killer. So we will throw this in as a finisher. Something to get our heart rate up, burn some calories, work that core, and pump up dat azz! Here’s what you need to do for the burpee tuck jump.
Some Final Tips on Programming, Cardio, and Nutrition
I’ve got ONE last thing I need to tell you when it comes to any of this stuff… And it’s that you simply cannot outtrain your diet. NAWL, nope, NO!
Not gonna happen sister!
The thing that will really make all the difference in the world with your body, and changing it for the better, is whether you can really get a hold on what you put into your mouth. So before you try ANY of these, my advice is to take a close look at your nutrition, and make sure it is up to par with being able to bring about physical changes, and get you closer to your goals.
When it comes to cardio, I feel that a lot of women tend to overdo it.
So as you embark on this, or any other training program, keep balance in mind. The thing that’s truly going to change your shape is time, patience, and consistency. When you approach your cardio, see it as a tool in the toolbox. Not the basis upon which a sound plan is built.
I’d say to follow the workout with about 30 to 35 mins of some high-intensity training – mixing intervals, HIIT, and anything that gets the heart rate WAY up. Performing this, alongside diet and lifting, can be the combination you need to finally start to turn that body of yours into that envious coke bottle body that you see in your dreams. You can do it! Stay focused.
Enjoy the Tips I Shared With You In Today’s Article?
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