An hourglass figure is a body shape that many women want to have. It means having wider hips and bust with a smaller waist in between. This creates curves that look balanced and feminine. While your natural body shape comes from your genes, there are ways to make your curves look better.
Getting an hourglass figure takes time and work. You need to do the right exercises, eat well, and make smart choices about how you dress. Today, we will show you 11 tips that can help you get closer to the body shape you want. These tips are simple to follow and really work when you stick with them.
1. Do Waist Training Exercises
The most important part of an hourglass figure is a small waist. You can make your waist look smaller by doing exercises that work on your core muscles. Planks are very good for this. They make your deep stomach muscles stronger without making your waist bigger.
Side planks work on the muscles on the sides of your waist. Hold a side plank for 30 seconds on each side. Do this three times. Russian twists are another good exercise. Sit on the floor, lean back a little, and twist from side to side. This helps shape your waist.
Bicycle crunches also help a lot. Lie on your back and bring your elbow to the opposite knee. Do this movement like you are riding a bike. These exercises will not make you lose fat in just one spot. But they will make your waist muscles tighter and stronger.
2. Build Your Glutes with Squats
Squats are the best exercise for making your hips and butt look bigger. This helps create the bottom curves of an hourglass shape. When you do squats the right way, they work many muscles at once. Your glutes, thighs, and core all get stronger.
Start with basic squats. Stand with your feet as wide as your shoulders. Go down like you are sitting in a chair. Keep your back straight and your knees behind your toes. Do 15 to 20 squats. Rest and then do it again three times.
Sumo squats are also very good. Stand with your feet wider and your toes pointing out. This works the sides of your hips more. Add weights when regular squats get too easy. Hold a dumbbell at your chest or put a barbell on your shoulders.
3. Add Hip Thrusts to Your Routine
Hip thrusts are great for building your glutes. They make your butt rounder and fuller. This exercise targets your glute muscles better than many other exercises. You will see results faster when you do them regularly.
To do a hip thrust, sit on the floor with your upper back against a bench. Put your feet flat on the floor. Push through your heels and lift your hips up. Squeeze your glutes at the top. Hold for a second, then go back down.
You can make hip thrusts harder by adding weight. Put a barbell or dumbbell on your hips. Start with a weight you can lift 12 times. Do three or four sets. Your glutes will get stronger and bigger over time.
4. Work on Your Upper Body
An hourglass figure needs curves on top too. Working on your shoulders and chest helps balance your shape. Push-ups are simple but they work well. They make your chest, shoulders, and arms stronger.
If regular push-ups are too hard, start on your knees. Do as many as you can. Try to do more each week. Shoulder exercises like lateral raises help too. Hold light dumbbells at your sides. Lift them out to the side until they are at shoulder height.
Chest flyes are another good exercise. Lie on a bench with dumbbells in your hands. Open your arms wide, then bring them together over your chest. These exercises will not make you look bulky. They will give you nice, feminine curves on top.
5. Eat Enough Protein
Protein helps you build the muscles that create curves. You need to eat enough protein every day to see results from your workouts. Good sources of protein include chicken, fish, eggs, and Greek yogurt.
Try to eat protein with every meal. A palm-sized portion is usually enough. If you are vegetarian, eat beans, lentils, tofu, and quinoa. These foods have lots of protein too. Protein shakes can help if you have trouble eating enough.
Eating protein also helps you feel full longer. This stops you from eating too many snacks. When you eat less junk food, it is easier to keep a small waist. Your body will use the protein to build curves in the right places.
6. Do Not Skip Healthy Fats
Healthy fats are important for curves. They help your body make hormones that affect where you store fat. Women need these hormones to keep their feminine shape. Eating the right fats can help you look more curvy.
Avocados, nuts, and olive oil are great sources of healthy fats. Eat a small amount with your meals. Half an avocado or a handful of almonds is enough. Fatty fish like salmon has omega-3 fats that are very good for you.
These fats also help your skin look smooth and healthy. They make your hair shiny too. When you look healthy overall, your curves look better. Just remember not to eat too much. Fats have more calories than other foods.
7. Stay Away from Too Much Cardio
Some cardio is good for your health. But doing too much can make you lose the curves you are trying to build. Long runs or hours on the treadmill can make you lose muscle. This is not what you want for an hourglass figure.
Instead, do short cardio sessions. Twenty to thirty minutes is enough. Try high-intensity interval training (HIIT). This means doing hard exercise for a short time, then resting. It burns fat without losing muscle.
Walking is also very good. It does not burn away your curves. Try to walk for 30 minutes most days. You can walk outside or on a treadmill. This keeps your heart healthy while keeping your shape.
8. Wear the Right Clothes
The clothes you wear can make a big difference in how your body looks. High-waisted pants and skirts make your waist look smaller. They sit at the narrowest part of your body. This shows off your natural curves.
Belts are very helpful too. Wear them at your waist to create an hourglass look. Choose tops that fit well at the waist. Avoid baggy clothes that hide your shape. Fitted clothes show your curves better.
A-line dresses and skirts work well for most body types. They are fitted at the waist and flare out at the hips. This creates the hourglass shape even if you do not have it naturally. Wrap dresses are another good choice.
9. Stand Up Straight
Good posture makes a huge difference in how your body looks. When you slouch, your stomach sticks out and your curves disappear. Standing straight makes your waist look smaller. It also makes you look more confident.
Pull your shoulders back and down. Imagine a string pulling you up from the top of your head. Keep your stomach pulled in slightly. This takes practice but it becomes natural over time.
Sitting with good posture is important too. Keep your feet flat on the floor. Your back should be straight against the chair. Good posture also prevents back pain. It helps you feel better while looking better.
10. Drink Plenty of Water
Water helps your body in many ways. It reduces bloating that can hide your waist. When you are dehydrated, your body holds onto water. This makes you look puffy, especially around your middle.
Try to drink eight glasses of water each day. Drink more if you exercise or it is hot outside. Keep a water bottle with you. This makes it easier to drink enough. Add lemon or cucumber if plain water is boring.
Drinking water also helps your workouts. You will have more energy to exercise. Your muscles work better when you are hydrated. Your skin looks better too. All of this helps you look and feel your best.
11. Be Patient and Consistent
Getting an hourglass figure takes time. You will not see big changes in a week or two. Most women need at least two to three months to see real results. Some changes take even longer. This is normal and okay.
The key is to keep going even when you do not see changes right away. Take photos every two weeks. Sometimes you cannot see small changes when you look in the mirror every day. Photos help you see your progress.
Remember that every body is different. Your natural shape affects what results you can get. Some women build muscle faster. Others lose fat more easily. Focus on being the best version of yourself, not looking like someone else.
Conclusion
Getting an hourglass figure is possible for most women. It takes the right exercises, good eating habits, and patience. The tips we shared today will help you build curves and shape your waist. Remember to work on all parts of your body for the best results.
The most important thing is to be healthy and strong. An hourglass figure looks best when you feel good too. Exercise regularly, eat well, and get enough sleep. These habits will help you look great and feel even better.
Do not compare yourself to photos on social media. Many of those images are edited. Focus on your own progress instead. Celebrate small wins along the way. Every workout and healthy meal gets you closer to your goal.
Your body is unique and beautiful. These tips will help you enhance what you have. With time and effort, you can create the curves you want. Start today with one or two tips. Add more as they become habits. You will be amazed at what your body can do when you treat it well.
Pin This for Future Reference
