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How To Get Hourglass Body Shape Naturally?

Madhura Mohan

Posted on November 08 2023

how to get hourglass body shape


hroughout all ages and across cultures, the hourglass figure is revered as a timeless representation of grace and beauty. Beyond its aesthetic appeal, this classic body shape embodies a harmonious balance of strength and curves.

Despite societal preferences for body types varying over time and across different cultures, the hourglass figure has consistently held its place as a mainstay of ideal beauty standards for women. Its appeal lies in its symmetrical proportions, with a well-defined waist that accentuates feminine curves and creates an overall pleasing silhouette.

In this blog post, we’ll explore a customized workout plan that can help you accentuate your natural curves, build strength, achieve balance, and boost confidence…

(The workout plan involves a combination of exercises that can be divided into 3 parts. Part 1 works your shoulders and deltoids, and upper back, part 2 works your core and waistline, part 3 works your glutes, legs, quads, and hamstrings).



how to get hourglass figure

1. Hold a dumbbell in each hand with your arms hanging at your sides.

2. Stand erect keeping your core engaged, back straight, feet shoulder-width apart holding a dumbbell in each hand with a neutral grip.

3. With your palms facing your body, raise your arms out to the side until your arms are parallel to the ground.

4. Hold the position and feel the tension in your shoulder muscles.

5. Lower the dumbbells to return back to the starting position.

6. Repeat for 10-15 reps.


    Dumbbell lateral raises help to strengthen the upper back and tone your shoulder muscles, which can create a narrower waist. When your shoulders are well-developed, they can visually balance out your hip width, giving the appearance of a more defined hourglass shape.


    Also Read: Benefits of Strength Training For Women Over 50



    how to get hourglass body shape

    1. Choose an appropriate pair of dumbbells with a weight that matches your fitness level.

    2. Stand straight (with your core held tight and back straight) with your feet shoulder-width apart, holding a dumbbell in each hand at shoulder height.

    3. Your palms should be facing forward, and your elbows should be bent at a 90-degree angle.

    While keeping your core engaged, and back held tight, press the dumbbells overhead by extending your arms, the dumbbells should be held directly overhead by extending your arms.

    Lower the dumbbells back to the starting position at shoulder height.

    Repeat for 10-15 reps.


      The Dumbbell shoulder press primarily targets muscles in the shoulders and upper back and develops strong well-defined shoulders.


      Also Read: 5 Essential Self-Care Tips For Stress-Free Life



      how to get hourglass figure

      1. Lie on your back on an exercise mat with your knees bent and feet planted hip-width apart.

      2. Ensure your lower back is in contact with the floor, and place your hands behind your head (avoid pushing your neck).

      3. Engage your core muscles, and move your upper body towards the ceiling.

      4. At the top of the movement, hold for a brief moment and feel the tension in your abdominal muscles.

      5. Slowly lower your upper body back to the starting position, returning your head, neck, and shoulder blades to the ground.

      6. Repeat for 10-15 reps.

      Crunches help strengthen the core, provide better stability, encourage better posture, and enhance the appearance of your waistline.


      Also Read: 10 Common Mistakes Women Tend To Make In The Gym



      how to get hourglass body shape

      1. Lie on your back and spread your arms apart.

      2. Extend your legs straight up to the ceiling, your feet should be directly above your hips.

      3. Keeping your legs together, slowly lower your legs to one side, maintaining control and keeping them as close to the floor as possible without touching the floor.

      4. Engage your core, and lift your legs back to the starting position, directly above your hips.

      5. Lower your legs to the opposite side maintaining control and keeping them close to the floor.

      6. Continue this back-and-forth movement, mimicking the motion of windshield wipers.

      7. Repeat for 10-15 reps.


        Windshield wipers are a challenging core exercise that primarily targets the rectus abdominis (front of the abdomen) and the oblique muscles (sides of the abdomen). Strong oblique muscles can create a more defined waistline, helping to achieve a curvier appearance.


        Also Read: How To Make Time For Workouts In Your Busy Schedule?



        how to get hourglass body shape

        1. Begin in a traditional plank position with hands directly under your shoulder and legs extended straight.

        2. Maintain a straight body posture from head to heels. Engage your core to maintain stability.

        3. Lift your right foot off the ground and bring your right knee towards your right elbow. Your knee should be raised as high as possible without changing the position of your upper body.

        4. Pause briefly. When your right knee is close to your elbow, engage your core to maintain balance. You’ll feel a contraction in your oblique muscles on the right side.

        5. Extend your right leg back to the starting position.

        6. Repeat on the other side.

        7. Repeat for 10-15 reps.


          Spiderman planks are core strengthening exercises that work oblique muscles and contribute to body stability and balance.


          Also Read: Obese Can Lose Weight With 10 Brilliant No Equipment Exercises



          how to get hourglass body shape

          1. Start in a high plank position with hands directly under your shoulders and your body in a straight line from head to heels.

          2. Engage your core and keep your hips level.

          3. Bring your right knee to your left elbow. Begin the movement by pulling your right knee towards your left elbow while keeping your back straight and your core tight. Twist your torso slightly as you bring your knee across.

          4. Return to the starting position quickly and explosively return your right foot to the starting position, maintaining your plank form.

          5. Bring your left knee to your right elbow. Now, pull your left knee towards your right elbow while twisting your torso in the opposite direction.

          6. Continue to alternate between right and left knees while maintaining a brisk, rhythmic pace. Each time you bring a knee to an elbow is considered one repetition.

          7. Repeat for 10-15 reps.


          Mountain climber twists engage the core muscles, including the obliques, which help to clinch the waist. By strengthening your core, you can create a more defined and narrower waistline, which is the central aspect of the hourglass figure. The twisting motion in mountain climber twists specifically targets the oblique muscles. These muscles are responsible for the curves in the hourglass figure, as they run along the sides of your torso and play a key role in defining your waistline.


          Also Read: 6 Best Whole body Kettlebell Workout For Women


          DONKEY KICKS

          how to get hourglas body shape

          1. Begin by getting down on all fours on an exercise mat or a comfortable surface. Make sure your knees are beneath your hips and your hands are exactly beneath your shoulders. Your wrists should be aligned with your shoulders, and your fingers spread for stability.

          2. Keep your spine neutral, your core engaged, and your head in a relaxed, neutral position with your gaze down.

          3. Begin by flexing your right knee and bringing it towards your chest while keeping your foot flexed.

          4. Straighten your right leg out behind you, raising it as high as you can while keeping your left knee bent at a 90-degree angle.

          5. Lower your right leg back to the starting position with your knee bent.

          6. Complete the desired number of repetitions on your right leg.

          7. Repeat the same sequence with your left leg. Bring your left knee toward your chest and then extend your leg back and upward.

          8. Repeat for 10-15 reps.


          Donkey kicks target the gluteus maximus, which can help lift and firm the glutes, contributing to a more rounded and sculpted appearance, creating a more defined waistline, which is a crucial aspect of the hourglass figure.


          Also Read: Achieve Flat Tummy & Slim Waist In Just 10 Minutes


          GOBLET SQUAT

          how to get hourglass body shape

          1. Stand with your feet shoulder-width apart, and hold a dumbbell or kettlebell vertically close to your chest with both hands.

          2. Keep your abs engaged and your elbows close to your body and your palms facing inward, holding the weight close to your chest.

          3. Initiate the squat by pushing your hips back and bending your knees. Keep your chest and back straight as you squat, and squat as low as you can.

          4. Continue to descend until your thighs are at least parallel to the ground or ideally lower, depending on your flexibility and strength.

          5. Drive through your heels, squeeze your glutes and engage your leg and core muscles to stand back up to the starting position.

          6. Repeat for 10-15 reps.


            Goblet squats require strong core engagement, create a defined waistline, and target the quadriceps, hamstrings, and glutes. By strengthening these muscles, you can enhance the appearance of your legs and buttocks, helping to create a curvier lower body. This full-body engagement can help create a more balanced physique that complements the hourglass figure.


            Also Read: Workouts For Busy Women To Tone Up Their Arms


            LATERAL LUNGES

            how to get hourglass body shape

            1. Start with your feet hip-width apart.

            2. Keep your chest up and your shoulders back with your toes pointing forward.

            3. Take a big step to the right with your right foot, keeping your left foot in its original position.

            4. Bend your right knee shifting your body weight to the right leg.

            5. You should be hinging from the hip while maintaining a nice flat back and engaging your core. Avoid leaning forward which would cause the heels to lift off the floor.

            6. You should feel a nice stretch in your inner thigh.

            7. Push off your right foot to return to the starting position. Straighten your right leg and bring your feet back together.

            8. Perform the same movement on the left side by stepping to the left with your left foot and lunging to the left.

            9. Repeat for 10-15 reps.


              Lateral lunges define the waist, glutes, hamstrings, hips and legs, core muscles. Lateral lunges target your muscles in the inner and outer thighs, and enhance the appearance of your hips and thighs, contributing to the curvy lower body characteristic of the hourglass figure.


              Also Read: 6 Best Leg Workouts For Women – Using No Equipment


              TOE TOUCHES

              hot to get hourglass body shape

              1. Stand with your feet hip-width apart, toe facing forward and keep your posture upright.

              2. Extend your arms straight out in front of you, parallel to the ground.

              3. Slowly bend at your hips, not your waist, and lower your upper body toward your toes. Keep your back straight and maintain a slight bend in your knees throughout the movement.

              4. As you lower your upper body, focus on reaching your hands down toward your toes.

              5. You should feel a stretch in your hamstrings and lower back as you reach down.

              6. For a short while, maintain the extended posture.

              7. Slowly and with control, raise your upper body to the upright position.

              8. Keep your back straight and your knees slightly bent throughout this motion.

              9. Repeat for 10-15 reps.


                Toe touches can help stretch and release tension in the hamstring and lower back. They engage the core muscles to stabilize your upper body during the movement.


                Ladies, your worth and beauty extend far beyond your physical appearance. Embrace your unique qualities, celebrate your strengths, and prioritize self-love and self-care on your journey to fitness.


                While it’s important to acknowledge the cultural influences and societal expectations surrounding body shapes, it’s equally crucial to remember that beauty comes in all shapes and sizes…


                Also Read: Top 5 Strength Training Workouts For Women

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