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.
Interesting article, thanks. My shoulders fit within the measurements (thank goodness, I always worried they were too broad,) My waist is a 2.5-3 inches bigger than ideal and hips 4.5 inches bigger than ideal.
However, I’ve got a fairly short waist with high hip bones so that restricts my waist getting smaller and after 3 kids my rib cage expanded about 1.5 inches permanently which affects my shorter waist measurement. I am at ideal weight or lower but will never get those measurements due to the skeletal / muscular structure of my body now. At 20 my measurements pretty much fit those in the article but such is the course of life and developmental change!
Ideal to who? These days it seems the ideal female body objectively is whatever is currently held in high opinion and dictated by social trends and various groups. . Some would now say a WHR of 0.6 (much less than 0.7) and big thighs/ booty is ideal and others a Jessica Biel look depending on what’s going on socially (greater presence of other cultures in media, flood of p#rn culture etc) as influence. So I think these measurements are ideal according to who created them in a snapshot in time / culture.
I now think the ideal female shape is fit, strong and healthy for herself and those she loves/cares for – that’s healthy on every level : physically, socially, spiritually and mentally.. Although I do think the examples given in the article are beautiful 🙂 and would love to look like that even though it’s not obtainable for so many.
Great tips on strength building and cardio balance, thanks. I definitely notice too much cardio reduces my muscle strength if I’m not purposefully building muscle.
Not sure about the ideal female body message though….I agree with the above poster that ideal is fit and healthy for women of any shape. I’m not a man so it’s probably different if we’re talking about tickling primitive male brain parts and constructing glamour models but this kind of information is largely unhelpful to women under body image pressure (most women) and who are seeking fitness and body acceptance. People can’t change their skeletal structure which greatly determines their shape. Like the above poster I too was close to these proportions pre children and afterwards my skeletal structure broadened so at my lower weight I still measure broader generally but am healthy and fit.
I really do think that trying to seek an ‘ideal’ based on something unobtainable (due to structural reasons) can be the first step on the road to body dissatisfaction and body dysmorphia which are rife in the body building / sculpting / fitness model world. Just look at what some men do to themselves in the gym to try to secure the ideal while never being satisfied or being fearful of losing it if they miss sessions, I really don’t want this for me or my daughters.
The pictures of the women show beautiful looking bodies but to be honest as a woman I see beauty in variety of shapes. Therefore to me the ideal female body is healthy, toned (with some muscle) and fit regardless of shape – so I will throw away the measuring tape and celebrate the skin I am in by being active and happy 🙂
Oh, and adding my heavier weight lower rep routine in thanks to the cool advice, cheers.
yes the whole “ideal” statements I made was a mistake. I apologize for that.
Thank you for sharing!
Forgive me, what I would like to say seem vain, so let me assure you this is not the case. Rather, from a scientific point of view, I believe there is much truth to these body ratios (probably biologically wired). I was curious about what it was that was so special with my bodyshape. I have always found it to be completely perfect(?), as in, you cannot add or take from any part of it to make it more “attractive” (in lack of a better word). Also, when my shape is showing, men can’t stop staring. So, I guess ratio is the answer. There is nothing special about my body other than having almost perfect ratios (+ – 1 or 2 cm). Interesting!
What mainly makes our shape is not only the skeletal structure. Rather, our muscles and bodyfat shape it. And yes! It is possible for the skeletal structure to change according to how you exercise it.
Best!
‘And yes! It is possible for the skeletal structure to change according to how you exercise it.’
Hmm. I’m sorry, but i’m pretty sure skeletal structure doesn’t change because you exercise it in a certain way. Ofcourse, the internal structure of the bone does improve, since training increases bone density which is good to prevent osteoporosis.. But that is not something that will show on the outside or changes your measurements in anyway 🙂
I’m a trans woman and I didn’t start hormones until 20. According to this I have the “ideal” waist and hips and small shoulders for my height. That just sounds off. I should have bigger shoulders? No… just no. This is just silly…
On the one hand, working out strictly to get sexy sounds pretty air headed, BUT to get those Adonis or Venus proportions, you really will “get in shape” and that journey will definitely make one physically healthier.
Now, what you do with your slammin hot body once you acquire it, that determines how mentally and emotionally healthy you are.
When measuring your ratios, do you measure your height by feet or by inches?
I hit all of my proportions correctly except my shoulders are an inch and a half too short- is there anything that can be done about that?
these are just guidelines, if you’re happy with your body, then nothing to worry about.
IF you want bigger shoulders, throw in some more direct shoulder work.
These measurements would only be possible to those with an ectomorphic frame. Everyone else wouldn’t be able to obtain these measurements no matter how much they diet or exercise. I’m 5’2 and according to this my ideal hip circumference is a bit over 33″. I have a flat stomach and the circumerence of my hip BONES ALONE-(way above my butt) barely make this measurement. To make the ideal circumference I would have to surgically remove my entire ass and thighs, including muscles and tendons and just be a skeleton. ThEN just bones left- I would ALMOST make the ideal. lol. I’d still be off from the ideal by a centimeter. No exercise or diet could ever make you have these measurements if you don’t have an ectomorphic frame (long and skinny bones) and only genetics can give you that.
I’ve noticed the articles on here about perfect bodies for women and what is an ideal body, never looks at black women. Seems like there are a lot of flat butt women on here. Not that all women need to look like Serena or Beyonce but show some curves my man, there are black men who enjoy this blog and we want to see the ‘sisters’.
Hello everyone good afternoon”
I don’t understand these mathematics language about body but for me a body of female should be like without any extra muscles like when we r running or dancing so our body’s muscles are not shaking like a wrinkle dog.cause its awkward wen ur spcly bust or hip part shake like out of control
While readind comments i noticed that there are lot of men here even though this article talk about how women can have a perfect body!!!!
Lovely article. Thanks so much for the measurement equations! Very clear and consise. I enjoy this website alot. Keep up the great work.
Just did the math for my ideal proportions, and was surprised I was very close (within a half inch on all measurements). I do find since achieving these proportions, more compliments from both genders are coming my way. Great article, Keith.
He’s not saying that if you don’t fit these measurements than you are out of shape or unattractive. The measurements he provided are close to what is provided when you look up the standard physique that was considered ideal as far as Grecian Architecture.
I suggest using that method for measurement because it takes everything in to account and the Golden Standard is still used just not expressly in the calculations.
Start with measuring the smallest part of your wrist to get your ideal chest measurement. That measurement is the one you need for the calculations.
Hips= Chest x .85
Waist= Chest x .7
Thighs= Chest x .53
Neck= Chest x .37
Forearm= Chest x .29
Calves= Chest x .34
Upper Arm= Waist x .40
Shoulders= Waist x .77
When you go in and use the ideal figures discussed in the article you’ll find the measurements are close to the same. The difference is that using the wrist or ankle measurement to determine an average baseline, it helps add in some of the bone size.