This body shape is desired by most women for its beauty and sex appeal but is possessed by 16% of women.
It is characterized by having broad shoulders that taper down to a very narrow waist and flare out to wide curvy hips.
The shoulders and hips are on the same level and neither is broader than the other. It is shoulder to hip ratio, not breast to hip ratio.
However, there are some girls with hourglass shapes with small-breasts and pear-shaped girls with big breasts but that is not the norm. Also, realize that no shape or body type is better than the other. All body shapes have their strengths and weaknesses.
Examples of women with hourglass figures are:
- Sofia Loren
- Brigitte Bardot
- Kenya Moore
- Scarlet Johansson
- Aracely Arambula
- Mariana Seoane
- Lara Dutta
- Priyanka Chopra
- Halle Berry
- Jayne Mansfield.
So follow these tips to get an hourglass shape:
Your physique is determined by 70% of what you eat. Be aware that your cannot out-train a bad diet. So follow these tips to get your diet in control:
- Don’t eat carbs late at night.
- Decrease your intake of high glycemic foods such as sweets, pasta, white rice, biscuits, potato chips, cakes, pies, bread, etc.
- Eliminate all forms of refined sugar from your diet. These are all soft drinks, table sugar, and fruit juices sold at stores.
- Drink eight glasses of water daily and green tea because they are rich in antioxidants.
- Eat low glycemic foods like beans, oat bran, corn, millet, and brown rice in moderation.
- Increase your intake of high-fibre fruits and vegetables like grapefruit, oranges, watermelon, lemon, limes, cabbage, asparagus, kale, cauliflower, bok choy, broccoli, carrots, and Brussel sprouts.
Not only is fibre excellent for bowel movement, but they are also rich in antioxidants which give protection from many forms of cancer.
KNOW YOUR BODY SHAPE.
The next thing you need to do is to know your body shape and tailor your exercise needs towards it because one size doesn’t fit all.
The female body shapes are:
- The pear
- The rectangle
- The cone
- The apple
Your weight has to be put into consideration too.
If you are overweight, you may need to lose some kilos but not too much so that you
can have curves.
CREATE A FITNESS PLAN.
Create a fitness plan for your body shape to get the hourglass figure you want.
You need to do weight training sessions three times a week for the upper body to balance out your wider lower body.
These exercises are: lateral arm raises, dumbbell presses, seated dumbbell raises, reverse fly, and press-ups.Then lift light weights or do body weight exercises for your lower body to keep it toned.
Do cardio exercises like cycling, Plyometrics, and the elliptical 2 to 3 times a week to burn excess fat on your hips, butt, thighs, and belly.
Lift heavy weights three times a week for the upper and lower body to build curves.
The exercises needed for your upper body are: seated dumbbell raises, dumbbell presses, arm raises, bicep curl, triceps dips, and press-ups.
Do the following exercises for the lower body: squats, bridges, fire hydrants, lunges, one-legged squats, donkey kicks, and leg presses.
You can also do cardio exercises like running on an incline or uphill, step-up class, or Stairmaster twice a week to burn excess belly fat.
Also, do twisting waist exercises like crossover crunches to whittle and shape your waist.
In your case, you need to do a lot of lower body exercises with heavy weights four times a week to balance out your wider upper body.
These exercises are the same as those for the rectangle but do bodyweight for your upper body to tone it up.
Do cardio exercises thrice a week to burn any excess fat.
These exercises are: step up class, running uphill or on an incline, and using a steeper or stair master.
Other exercise routines like Iyengar or Bikram yoga, Gyrokensis, and Gyrotonic are also great for reducing the waist.
Avoid the elliptical machine and bicycle because it slims the legs too much.
Do exercises that reduce your heavy middle and upper body while you build up your lower body to develop curves.
Do HIIT training three times a week to burn excess fat from your waist, belly, back, and arms.
Then do upper body exercises with light weights to tone your upper body and lower body exercises with heavy weights to increase your lower body.
Avoid the following exercises if you want an hourglass figure:
- Planks and side planks
- Turbo fire beach workouts
- Weighted sit-ups and side bend.
- Cross fit
- Insanity workouts
- Astanga and Vinyasa yoga
These exercises will give you flat washboard abs.
However, they can build up the oblique muscles and make your waist look thicker.
Do waist twisting exercises, Gyrotonics, Gyrokensis, and hatha yoga instead.
Also, take these supplements to help boost your metabolism, help you relax, and shed belly fat;
- B complex
- Fish liver oil or krill oil
- Vitamin D
You can add waist training to this routine but, it will only be effective if your diet is clean and you exercise. Also, use a steel-boned corset, not a waist trainer.
Patience is key. However, you will begin to see results 4 months into your fitness journey.