How to Achieve the "Slim Thick" Body Type

If you've been on Social Media lately you've no doubt heard the term "Slim Thick" being tossed around a lot. While this term was popularized a couple years back, it's making a comeback. The Slim Thick body type is a body type that's become increasingly popular over the pst few years, but what does it actually mean and how do you get it? In the same way guys will chase body types like an Otter Bod, Dad Bod, or Bodybuilder Physique, women have body types they attempt to achieve as well with Slim Thick being a popular one at the moment. 

What is a Slim Thick

Slim Thick is a body type that's all about balance. It typically refers to a women who has a flat stomach and a small waist, but with curvier hips, thighs and glutes. THink toned but not skinny, strong but not bulky. Examples of a Slim Thick body type include Celebrities like Kim Karashian, Lori Harvey and Jordyn Woods just to name a few.

This body type doesn't come from just genetics or surgery, it can be built with the right diet, training, nutrition and consistency. 

Diet & Calorie Intake for a Slim Thick Look

To achieve that Slim Thick physique you need to walk a fine line between fat loss to slim the waist, and muscle gain to build the hips, glutes and thighs. This means eating clean, eating enough, eating enough protein and being smart with the calories you intake. 

Figure Out Your Caloric Needs

• First you need to calculate your maintenance calories ie the number of calories your body needs to stay the same weight. There's a variety of online calculators that will help you do this.
• If you're trying to build curves while keeping your stomach flat, you may want to be in a slight surplus of around 200-300 calroies per day, but only if you're strength training consistently. 
• If you're starting with a higher body fat percentage and some stomach fat you may want to try a small calorie deficit, around 300-500 below maintenance to help trim down your midsection before building your thights and butt.

Focus on Protein

Protein is your best friend if you're attempting to achieve the Slim Thick Body Type. Protein helps to build muscle while keeping you full and helping to preserve lean muscle mass. Aim for 0.8-1g of protein per body weight daily and try to include foods like eggs, lean meats, greek yogurt, protein shakes, tofu, beans and cotage cheese which are all high in protein and low in calories and carbs. 

Smart Carbs & Healthy Fats

Don't fear carbs! Carbs in moderation and utilizing smart carbs will help you to fuel your workouts and build that lower body. 

• Choose Whole Grains like sweet potatos, oats, rice and fruit.
• For Healthy Fats go for avocados, nuts, seeds, olive oil and fatty fish like salmon. 

Workouts to Build a Slim Thick Body

Get those curves while keeping your waist tight. You need to train smart and targeted which means

• Strength Training 3-4x Per Week
• Targeted Lower Body Workouts
• Core Training for Waist Definition
• Minimial Cardio (But Not None)

Lower Body Focus

• Barbell Hip Thrusts
• Squats
• Romanian Deadlifts
• Lunges and Bulgarian Split Squats
• Glute Kickbacks and Cable Abductions

Upper Body 

Upper Body exercises are a necessity but don't overdo it. Focus on high rep low weight for toning, not bulking. 1-2 days per week is plenty. 

• Dumbbell Rows
• Overhead Presses
• Lat Pulldowns

Core Workouts for a Flat Tummy

Train Abs 2-3 Times Per Week. Great exercises to include...

• Hanging Leg Raises
• Planks
• Bicycle Crunches
• Russian Twists

Cardio 

You can't spot reduce belly fat but core training helps to strengthen and define your midsection as overall body fat drops, it may make it easier to lose/burn belly fat. Cardio can also help with this but in moderation as too much cardio can eat into your gains. Do 1-2 sessions of low intensity steady rate cardio like walking or incline treadmill to keep your metabolism healthy and fat in check. 

Supplements for a Slim Thick Body Type

Key Supplements to Consider

1. Whey Protein or Plant-Based Protein

• Why: Helps build and repair lean muscle—especially glutes and legs.

• How to take: 1 scoop post-workout or to hit daily protein goals (0.8–1g per pound of body weight).

• Examples: NutraBio Grass Fed Whey, Garden of Life Organic Plant Protein

2. Creatine Monohydrate

• Why: Helps increase strength and muscle fullness, especially useful for glute growth.

• How to take: 5g daily (even on rest days). Safe and well-researched.

• Form: Powder or gummies (like Smash Creatine Gummies).

3. Collagen Peptides

• Why: Supports skin elasticity (helps as body changes), joints, and can promote lean tissue recovery.

• Bonus: Often improves hair, skin, and nails too.

4. Glute-Focused Pre-Workout (Optional)

• Why: Increases energy and focus for heavy leg/glute days.

• Look for: Products with beta-alanine, citrulline, and maybe some thermogenic ingredients if also aiming to burn fat.

5. Omega-3 (Fish Oil)

• Why: Reduces inflammation, supports recovery, and helps with hormone balance (important for body recomposition).

6. Multivitamin or Hormone Support

• Why: Supports overall health, energy, and hormonal balance—which all affect fat storage and muscle gain.

• Pro tip: Consider women-specific formulas that include iron, D3, and B-vitamins.

Final Tips

• Be Consistent, it takes time to shape your body, think in terms of months not weeks
• Track Progress, use photos and measurements as well as noticing how your clothes fit.
• Prioritize Rest, recovery is where the gains happen, aim for 7-9 hours of sleep and take rest days. 

Author

John has been helping people in the fitness and nutrition industry for over 10 years. He is an avid biker, hiker and fitness enthusiast. Most notably, you can find him on Youtube instructing viewers about the newest products to hit the supplement industry.

John Frigo