Note: I know everyone’s definition of the female body perfection is different so please don’t get all hippie dippie over me for the following approach to building your body.
In my last post, I wrote about how to build the perfect male body and how it revolved around the golden ratio and proportions.
In this article I’ll show you how to build the perfect female body.
Building the perfect female body – what not to do
When it comes to building a sexier looking body, I see women making the same mistakes over and over.
These mistakes are:
1) You’re doing nothing but cardio
I’m not against cardio, but when you live your life on the treadmill, we got a problem. But sure, I understand how women think.
They figure that they need to lose weight and believe that mindless amounts of running is the only way to do so.
But in reality, the calorie burn from running is nothing to run home about, burning a couple hundred calories at most in an hour.
Also, cardio does nothing to help shape and tone your body. Sure your legs will get skinnier but that’s it. Running won’t help you get a more defined and sexy looking body.
If you do nothing but cardio, you’re going to end up looking like those ridiculously skinny catwalk models (not a good look).
2) You’re not lifting weights
Alright, we got a problem here.
Whenever I go to my gym, 90% of the people in the weight lifting area are dudes. This is not a good thing.
Women need to start lifting weights.
Lifting weights is the only way to build muscle, which is what gives your body that sexy shape and definition.
I understand the fear women have about becoming too bulky from lifting weights, but unless you’re popping pills or stabbing yourself with needles, then you got nothing to worry about. Without drugs, women simply don’t have the ability to build the same amount of muscle as men.
3) You’re only lifting weights for high reps
You remember when I said that only 90% of the people who lift weights in my gym are dudes? Well… the other 10% are women, but they’re women who are lifting weights the wrong way.
These are women who are lifting light weights for high reps, because once again, they fear that they’ll get big and bulky from lifting anything even remotely heavy.
Doing high rep weight lifting isn’t bad, but if that’s all you do then you’re missing a lot of the benefits of heavy lifting, such as greater muscle definition and increased strength.
Perfect proportions for the perfect female body
In my other article, I covered how proportions are key if you want to build the best looking body possible. For men, the perfect proportions are when their waist to shoulder ratio is about 1:1.1.618.
This ratio is known as the golden ratio, which has been used to for thousands of years to increase human attractiveness. Legendary artists such as Michelangelo used the golden ratio to craft their work and magazine artists use it today to touch up photos so they look “perfect.”
But for women, the golden ratio goes slightly beyond the shoulders and waist. When it comes to build the perfect female body, there are 3 specific measurements you have to take into account.
The 3 step process to measuring your body
To calculate your ideal proportions, follow the 3 step proccess below:
Step 1) Determine your ideal waist circumference
Ideal waist circumference = height x 0.382
Note: Taken at most narrow point below ribs.
Step 2) Determine your ideal shoulder circumference
Ideal shoulder circumference = ideal waist circumference x 1.618
Note: Taken at widest point in shoulders.
Step 3) Determine your ideal hip circumference
Ideal hip circumference = ideal waist circumference x 1.42
Note: Taken at widest point where butt sticks out.
Examples of the perfect female body
If you’re able to achieve all 3 measurements, then you’ve essentially created what is essentially the most physically attractive physique possible.
Kate Bekinsale, Jennifer Aniston, and Jessica Biel all have very sexy physiques. They all have very feminine looking bodies with just the right amount of muscle to add shape and definition.
These are the types of bodies you should aim for when working out.
Using the Venus Index workouts to build the perfect female body
So if you want to build a sexy body, the bottom line is this – you need to lift weights in a smart fashion. You need to go above and beyond those silly 2.5 pound pink dumbbells.
You need some form of structure in your workouts, and one of the most well designed workouts out their is the Venus Index.
The Venus Index workout system was created by John Barban and was specifically designed to build the 3 proportions mentioned above.
I recommend checking it out if you’re looking for a well-structured workout program to help you get sexy for life.
What’s your opinion on the perfect female body? Drop a comment below and let me know.
Hi. Nice article from the male perspective. However, here’s my viewpoint as a member of the fairer sex:
1. Cardio is necessary for cardiovascular health. Too much, however, is not a good thing.
2. Lifting weights is great but women shy away because they don’t wish to be the only woman in the weight room. Sweating, grunting dudes can be a bit intimidating to the newbie lifter. This is one of the reasons why I lift weights in the comfort of my own home.
3. High reps with low weights cxould be necessary if you’re doing a fat loss program. See stage 7 in the New Rules of Lifting for Women for confirmation of this. Yet ultimately, you need to lift heavy to get smaller. You won’t bulk up unless you have “help”.
4. I don’t particularly care for Kate Beckinsale or Jennifer Aniston’s physique – too thin in my opinion. Jessica Biel is the gold standard for feminine beauty and strength. Halle Berry also comes to mind because she’s given birth and looks terrific.
I’m also glad you didn’t list actual perfect female measurements as I believe beauty comes in many forms.
Hey Toni,
Some cardio is necessary, but in my opinion too many people just do cardio while ignoring weights. And I agree, there’s simply too many ratio of guys to girls in the gym is way off. As for high reps, it has it’s time and place, but majority of women would benefit from heavy lifting the most.
Jessica Biel is an inverted triangle shape with shoulders considerably wider than her hips. She has a decidedly athletic build. Jennifer Anniston is a rectangle shape, with little waist definition. None of the three women that Keith mentions have a classic hourglass shape with a very defined waist, but Kate Beckinsdale comes closest. When I think of the perfect shape, Halle Berry and Victoria’s Secret model Candace Swanpoel come to mind. Both women have very defined waists and shoulders that are the same width as their hips. I guess that the Golden Ratio results in a more athletic ideal.
I totally agree with your article and have witnessed the ‘cons’ of women who do nothing but cardio.
To put it a little more bluntly, women who do more cardio than weights, wrinkle, sag and eventually appear to be twice their actual age with alarming speed.
It makes me wonder whether the mindless-twats who push cardio over weights, are on some plastic surgeon’s payroll – or are trying to make a quick buck with their own cardio dvd’s..
A good friend of mine (and her other gal pals) have done nothing but cardio, 7 days a week, 3 hours a day, split into 2 x 1.5 hour sessions over several years (the last 20 and counting).
After a few years of that, without exception and despite being “3 litre a day” water drinkers, they all, without exception, look like shrivelled prunes, twice their actual age. It’s not a good look.
If this fact does nothing to wake women up to the reality of what an imbalance of cardio over weights will do to their bodies, then nothing will.
Not too familiar with aging faster from doing too much cardio, but I definitely think that women need to tone their cardio routines. You can still do cardio , but people need to seriously bring it down a notch.
I lovins me some jump rope. And I follow a channel on YouTube called BodyRock.TV pretty awesome stuff you can learn. I watch them to pick up on new exercises and techniques, and then I implement them on the cheap for my in home workouts (When I do them, I’ve been slacking lately, but I don’t think I’ve gained any weight in the interim; I walk and ride a bicycle to go places a good bit). I use my own weight for resistance, by having a floor stabilized push-up/pull-up thing and a medicine ball.
I love how squats with a medicine ball shape my butt. ^_^
The shoulder to hip ratio seems off to me. According to my calculation, using your numbers, a woman with a 26 inch waist and 37 inch hips needs a 42 inch shoulder circumference! That is very broad in comparison to the hip measurement. This would result in an inverted triangle shape.
Hmm…it should be correct.
I say this also because I have the same waist and hip measurement, but my shoulder circumference is only 39. I am 5’8 and I work out daily. My delts are fairly well developed. My shoulder and hip width is just about the same. Any broader, though, and I would definitely be a cone shape. I think your measurements would result in a good, very athletically shaped woman, but not a particularly feminine shape. Great info, though! I enjoy your site,
All I do is walk for 60 min a day, half of the time uphill, and I’ve build some muscle on my thighs, is that possible?? I can actually see curves from muscle… but this is still cardio, right? But if I see I’m building muscle, is this enough?
Did you calculate your measurements, if you want to sculpt the “perfect” body, then you’re probably going to need to use weights at some point or at least do some bodyweight exercises.
I don’t see where the ideal physique formula takes into account different body types. I prefer a “healthy” look rather than that of a sculpture. Some women (and men) build muscle and bulk easier than others. Society seems to put more emphasis on women looking a certain way than it does men. It would be great if we would forget shape and emphasize health measurements such as percent body fat. If a woman has muscular arms and legs she should be proud of her good health but most would consider those characteristics to be ugly.
Absolutely, Charles! These ratios aren’t realistic for everyone due to bone structure and fat distribution. E.g. I’m 4’10.5″, 111 lbs. Shoulders 39.5″ (plausible? Arms down, tape measure is firm and horizontal 4″ below my shoulders, where my deltoids are widest. Any higher and the tape slips upwards. This seems to be how the do it in fitness tutorial videos). 35.5-27-35.5.
Waist:height = 0.462 (oh no!)
Shoulders:waist = 1.493
Hip:waist = 1.32
At my current weight, I store excess mostly on my belly. I’d like to lose 3-4 lbs, but for the sake of demonstration, say I lost 7 lbs. My BMI would be 21.3, measurements might be 39, 34.5-25-35.
Waist:height = 0.427
Shoulders:waist = 1.56
Hip:waist = 1.40 (got one right!)
‘Ideal’ measurements are still 8-9% smaller: 36″ shoulders, [32?]-22.5-32. But 32″ is my underbust ribcage measurement! I couldn’t lose more than 0.5″ from there. Honestly, when I pull my stomach in to 25.5″ it looks ideal to me… I guess this is also because of my ribcage. To get a smaller waist without being emaciated, my ribcage would need to shrink (and >1″ between my ribcage and iliac crest would be nice too).
Great points about the importance of weights for women, I just think this article needs to acknowledge the reality of different builds.
I’m not denying that there are such aesthetic ideals, btw. Just asserting that not everyone can achieve all three at a healthy weight, or indeed ever.
32″ underbust ribcage? That’ll learn me for posting late at night! 32″ is *under the armpits* (underbust is 27″).
And my waist is 26″… I substituted 27″ in there accidentally because I knew it was the circumference of some part of me.
Oh man, this is embarrassing 😛
I’ll never get there without major surgery on my ribcage. O.o
What are your measurements?
I’m 175cm tall, with 96cm hips, a 75cm waist, 101cm shoulders… I’m not sure how much I weigh exactly. My ribcage seems a bit weird to me but I don’t know…
Hi,
Just wondering if you could give me some information about getting thinner thighs, I have extremely strong thigh muscles but I don’t like them cause they bulge and I don’t need that strong thigh muscles. I use to do a lot of squats for dance training but have stopped those as I read they build up heaps of muscle and its not the look I so desire.
Thanks
Hey Jane,
I would start doing HIIT while minimizing the amount of squats you do, this will definitely help slim down your thighs.
I do yoga 4-5 times a week. I do not like to lift weights. Is this ok??? height 5’4″
weight 120
I am 49 years old
I always recommend people to lift weights. Unless you are truly happy with your body right now, then just keep doing what you’re doing 🙂
I am overweight and i know that, i’ve been trying to loose weight for 2 years now and have only managed to loose 8 pounds. What am i doing wrong?
Well how’s your diet? What is your workout program?
My diet is varied some weeks i’ll eat 2-3 meals a day others i’ll miss half the week as i’m working more, around here we eat all our veg and fruits. i do about 1/2- 1 hours exercise each day swimming other then that i work on a farm.
Huh? Are you saying sometimes you don’t eat for half the week? Also, start weight training.
I disagree with these ideal numbers.I’m 158 tall and my hip size is 92 but the ideal measurement is 85!!It’s too skinny!!
Hmm, those are my ratios when I am in the shape I want to be in. I always thought my shoulders were too wide because they were a bit wider than my hips.
I really do like your blog. You give great, straight-to-the-point tips. However, it does depend on the woman who her ideal celebrity body type is. In my opinion, Jennifer Aniston does not have the ideal fit body. I go with Halle Berry who has the perfect balance of muscle definition (her legs!!! OMG!!!) and femininity.
A little mistake above: “1:1.1.618.” instead of “1:1.618.”.
Please correct and delete comment 😉