Your guide to creating an hourglass figure with a small waist and beautiful hips

How to get an hourglass figure is the dream of many women who do not have such a figure. Still would! Beautiful shoulders, a thin waist, which is usually called an aspen, wide hips, turning into slender legs. For many centuries and to this day, such a figure has been considered the ideal female physique. And it’s really beautiful! That is why ladies strive for such a bodily ideal.

A woman who is given a similar physique from birth can be considered lucky. But other women should not be discouraged. Is your figure far from ideal? So let’s make an “hourglass” with our own efforts! Genetics is genetics, but it’s not the only thing that holds the world together! There are many ways that will help any lady who wants to get closer to the “sand” ideal. These are the methods that will be discussed in this article.

Is it possible to get an hourglass figure?

First, you need to understand what a figure is. This is a kind of proportion between nutrition and stress (physical or mental).

This leads to two conclusions:

1. If you are over- or under-nourished, it will be impossible to get the body of your dreams.
2. If you have insufficient or excessive exercise, then it is also impossible to achieve an ideal physique.

Therefore, to create an hourglass figure, it is enough to maintain proportionality between nutrition and exercise.

What happens when there is no proportionality? In this situation, the following unpleasant consequences arise:

• Excess (obesity) or insufficient (dystrophy) weight.
• Formation of other body types (“apple”, “pear”, “triangle”).

In order for proportionality to be maintained, it is important to understand 2 basic principles:

• To gain weight, you need to take in more calories than you burn.
• To lose weight, you need to burn more calories than you take in.

It turns out that any ideal figure is just a proportionality between nutrition and exercise. Next, we will look at other reasons for not having the figure of your dreams.

Exercises for an ideal figure

In order to get an hourglass figure, you will need special exercises.

For a quick and guaranteed effect, you need to use two types of exercises:

• Targeted exercises are exercises that directly affect the waist and abdomen. The result of regularly performing these exercises will be a toned and flat stomach.

• Complementary exercises are exercises that work other muscle groups. The purpose of additional exercises is to increase other muscle groups and, due to their size, visually reduce the waist.

If you do both types of exercises, you will achieve maximum results.

Rectangle figure: features

“Rectangle”, “brick”, “pod”, “banana” and the mysterious letter “H” are called a female figure when the chest, waist and hips are approximately equal in volume. In addition, representatives of this type have:

• strong torso;
• flat buttocks;
• hips without bends;
• slender, sometimes very thin legs;
• low percentage of subcutaneous fat.

Targeted exercises

1. "Vacuum". Feet shoulder-width apart, back straight, hands on hips. Inhale slowly through your nose, your goal is to draw in as much air as possible. Exhale all the air and press your stomach towards your spine as hard as you can. Stay in this position for as long as possible.

This exercise must be performed daily – 3 times a day for 3 approaches. In addition, before the exercise you cannot eat for 2 hours, i.e. the stomach must be empty. Attention, be careful, you may get dizzy!

Progress in performing the exercise will be an increase in the delay time of the position. Results should be monitored using a diary.

2. “Twisting.” Lie down on any hard surface, bend your knees. Raise your body towards your knees and return to a horizontal position.

It is important to feel how the abdominal muscles contract (you can put your hand on your stomach). You cannot help yourself with your hands; exhalation is performed at the top point of the amplitude.

You need to perform crunches every other day - 3 times a day, 3 sets in a row with a rest of 60 seconds between sets. Twisting can be done after the “Vacuum”.

3. "Bridge". Lie down, bend your elbows and place them behind your head. Bend your knees, lean on your hands and lift your pelvis up. This exercise stretches the muscles and tones them.

It is important to fully arch your back and fully straighten your arms. You need to feel how the abdominal muscles stretch, this is very important. The bridge must be done after the “Twisting”. The goal is to stand for as long as possible while feeling the tension in your abdominal muscles.

Recommendations for proper nutrition

Body shape is a direct result of genetics and lifestyle. The first is the biological program of ancestors, transmitted from generation to generation, which is almost impossible to influence.

The lifestyle we choose (diet structure and level of activity) is a completely accessible opportunity to transform our body for better or worse.

The “hourglass”, no matter how hard she tries, is not destined to turn into an athlete with a narrow pelvis. Adding a couple of extra pounds can be almost unnoticed, since this type is characterized by an average or even low metabolic rate.

Despite a fairly even distribution of weight throughout the body, such an unpleasant thing can happen as the appearance of unaesthetic “ears” in the hip area.

The diet recommended for any body type is proper nutrition. If it is balanced, rich in vitamins and minerals, then you will always look attractive regardless of your body type.

But there are still some tips that may be important for the hourglass.

1. It is extremely important for such women to eat regularly: three to four times a day. Due to a naturally slow metabolism, preference should be given to foods with a low glycemic index.
2. Don’t forget about drinking fermented milk at night (kefir, yogurt), which will help somewhat speed up the metabolic process and the removal of waste.
3. The first in importance in the diet will be vegetables (preferably raw), fruits, and herbs. The diet should take into account the need for large amounts of protein: lean meats and fish, veal, poultry, eggs.
4. You need to make various seeds a regular part of your diet: pumpkin, sunflower. And limit dairy products (except low-fat) and refined sugar.
5. The dietary set should contain (but in smaller quantities compared to vegetables and proteins) cereals: buckwheat, oatmeal; as well as muesli and natural juices.
6. Be careful when eating white bread, pasta, potatoes, rice dishes and fatty meats.
7. Significantly reduce the amount of flour products, nuts, coffee and alcoholic beverages in your diet. All this does not mean completely excluding the listed foods from your diet, but consume them sparingly and not daily.
8. At least twice a month, arrange fasting fruit and vegetable days.

Additional exercises

These exercises are needed to visually narrow your waist. They are aimed at increasing muscles such as:

• gluteal;
• femoral;
• deltoids (shoulders).

The question may arise, why are these exercises necessary? Due to the increase in the above muscles, the contour of the figure seems to stretch. Your waist visually becomes thinner. This will make the figure very similar to an hourglass.

Let's move on to the exercises:

1. Squats.
2. "Gluteal bridge."
3. "Military" overhead press.
4. Running or any other long-term activity.

This is what a set of additional exercises looks like. Correct execution will add another 25% to your result. We will talk in more detail about the technique below, and we will also look at how to train in the gym and at home.

Pants and shorts

Due to the characteristics of their figure, many girls have difficulty choosing shorts, trousers and jeans. For this occasion, the designers have made a selection of the best models and styles that will look perfect on the X-silhouette.

Shorts

Those with a proportional figure can wear any shorts - low, medium and high rise. In this case, the color and material of the shorts do not play a special role. The main thing is to select a model based on your body type.

Medium-length, high-waisted models suit curvy figures. This style hides extra pounds well, focusing on the proportionality of the figure. Stylish shorts are recommended to be combined with light T-shirts and T-shirts in solid colors and with a thin belt.

Slender girls don't have to limit themselves when choosing shorts. For example, if you have a flat stomach, you should take a closer look at sporty, structured models with a mid-rise. High-waisted shorts also look good.

Trousers

The trousers are ideal for business meetings, special occasions and everyday walks. Those with a pronounced waist and steep hips are advised to take a closer look at models with a medium or high rise.

Low-waist styles look ridiculous, as they visually add volume to the hips. Those with curvy figures are especially at risk. In their case, the low rise focuses attention on the flaws of the figure.

The first thing you should avoid are models that focus on the hip line.

Pants with pockets, embroidery, bulky belts and other decorative elements do not suit a well-proportioned body at all. Therefore, it is worth giving preference to straight-cut models. Cigarette trousers look especially stylish. They emphasize the slenderness of the legs, visually elongate the silhouette and highlight the waist.

Jeans

When choosing jeans, color plays an important role. The lighter the fabric, the larger the legs visually become. This is especially noticeable with jeans that have bleached areas. Therefore, only very slender girls can afford such models.

If you have an average or full proportion figure, you should give preference to dark colors. A win-win option would be classic blue jeans without decorative elements or scuffs.

The female figure is interconnected with the style of clothing, which is confirmed by photographs. For the hourglass type, bootcut jeans are ideal, as they slightly widen from the knee to the bottom.

It is recommended to combine this model with shoes with small heels or a small platform. High-waisted trumpet jeans also look good. They emphasize slender legs and proportionality of the body, which plays into the hands of the owner of the X-silhouette. This style can be combined with any shoes.

Let's go to the gym

Here are some recommendations for those who decide to make a sand figure for the hall.

For targets:

• You can do targeted exercises anywhere.

For additional:

• Squats. This exercise targets the muscles of the legs, thighs and buttocks. This is a basic exercise for your lower body. Squats can be performed with or without weights. You need to choose a weight so that the number of repetitions in 1 approach is 12-15. You may increase the weight in the future, but the number of repetitions should remain the same. Do 3 sets, 3 times a week.

• "Gluteal bridge." This is an exercise to build the gluteal muscles. Lie down, bend your knees and place your arms along your body. Lift your body up (as in the picture), then return to the starting position. The exercise can be performed with or without weights. The most important thing is to feel how the gluteal muscles contract! In the gym, you need to increase the weight and exercise in the range of 15 to 20 repetitions, 3 sets, 3 times a week.

• "Army" press. This is the best exercise to increase the deltoid muscles of the shoulder. Stand in a stance, grab the barbell, place it behind your head and, using the movement of your elbows, lift the barbell up. The exercise can be performed standing or sitting. Don't go heavy, start small. You should calmly perform 30 – 40 repetitions. Next, you need to do this exercise in a number of repetitions of 10 - 15. Remember, your goal is not big broad shoulders, but a narrow waist.

Carefully track your progress in all exercises!

How to practice

1. In 3 exercises, do as many repetitions as possible in 45 seconds.
2. Before moving from one movement to another, rest for 15 seconds.
3. Then go through the entire sequence first 2 more times.

Glute bridge on one leg with support on a bench

• Sit on the floor with your back to the bench, place your arms and shoulders on it. Raise your left leg, bending it to a right angle at the knee. Fifth point on weight (A) .
• Push your right leg and, squeezing your gluteal muscles, lift your pelvis until your body and right thigh are parallel to the floor (B) .
• Pause and slowly lower yourself to position A. Continue doing repetitions on that leg for 45 seconds. After a 15-second rest, do the same with the other one.

Bear walk

• For an hourglass figure, get on all fours with your knees raised off the floor: back straight (A) .
• Keeping your abs tense, step forward with your left arm and right leg at the same time (B) . Then with your right hand and left leg - and so move on, alternating sides.

Pull-up cravings

• Climb under a low bar (just above your waist or so - try and evaluate your strength) and grab it with an overhand grip: legs bent at right angles, body from shoulders to knees extended in a straight line (A) .
• Bend your arms and pull your chest toward the bar (B) .
• Pause and slowly move your pelvis back into a sitting position (C) .
• Rewind the movement back to position A : first raise your pelvis, and then straighten your arms. This is 1 repetition.

Hint: in position B , the angle at the elbow joint should be plus or minus straight - based on this, adjust the distance between the hands.

How to get an hourglass figure at home?

What should those who don’t have time to do the “rocking chair” do? In order to get closer to your goal, you don’t have to go to the gym. You can make an hourglass figure at home. The exercises are the same, but you will have to slow down the speed of the exercise in order to simulate the load. In addition, you can use improvised means (bag, backpack, etc.) as a barbell or any other sports equipment.

It is worth noting that the use of additional weight is not necessary. The best option would be to reduce the speed of the exercise and increase the number of approaches.

From the “pear” we get an “hourglass”

Just like with the “apple”, you can easily make an hourglass figure from the “pear” silhouette. In addition to targeted exercises, you need to focus on the shoulders and chest (i.e., military press or lying down, push-ups).

Pay attention to the fat layer on the hips and buttocks. If it is, you need to stick to your diet and just keep those muscles toned. If you actively train them, the hourglass figure will not work out, because the bottom will not keep up with the top of the body.

We look after our body

Any physical training is a load and constant stress for the body. Therefore, along with exercises, it is necessary to carefully and daily monitor your own body. What and how should you do this?

1. We set a daily routine for ourselves and try to stick to it. All nightly viewing of television series and shows will have to be limited to a minimum, and ideally, abandoned altogether. Not forever, of course, but for a while while intensive work is going on to give your own body ideal shapes. The body must fully rest after physical activity. And the best rest, as you know, is a sound sleep of at least 8 hours. Although, of course, you should try to stick to the regime throughout the day. Get up on time, have a full breakfast, lunch and dinner on time, and so on. So, away with nightly fun and entertainment, and long live the correct daily routine!
2. We think about our nutrition, and if there is a need, we change our diet. In other words, let's start eating right. Enough has been said and written about proper nutrition, especially when combined with physical exercise. On the Internet you can find a wide variety of information in any form and quantity on this matter. And yet, since we are talking about this topic, let us recall some of the basics of proper nutrition with regular physical activity. Moreover, it should be remembered that this is not just physical exercise, but special gymnastics leading to the achievement of a specific goal - an hourglass figure. So:

• we refuse sugar in any form and quantity;
• we say a decisive “no” to products that have undergone any processing;
• We say a special “no” to all kinds of canned food, soda, hamburgers and other similar food disgraces;
• in return, we introduce into our regular diet as many fresh vegetables, fruits, fruit and vegetable salads, and freshly squeezed (not canned!) juices as possible. Avocados, carrots, berries, nuts, cabbage of any kind are especially beneficial for acquiring the desired figure;
• Dairy products are very useful in these cases. But - exclusively low-fat. Skim milk, cheese, cottage cheese, yogurt, kefir are ideal foods for this purpose. They leave the necessary protein in the body and help build muscle, and, moreover, in the places most necessary for an hourglass figure - on the buttocks and thighs;
• if dairy products are not to your taste, they can easily be replaced with other products with a lot of protein: fish, beans, lentils, etc.;
• Special attention should be paid to products containing fiber. Again, a lot has been said about its benefits, and therefore we will not repeat it. Let us only clarify that it perfectly breaks down and processes the food eaten and helps not to overeat, which is very useful for the formation of an ideal figure;
• proper drinking regime is another extremely important and necessary condition. We drink water in the right amount - at least 2-2.5 liters per day. In some cases, it is allowed to replace it with fresh juices, fruit drinks, and green tea. But still, water should be given preference over other drinks;
• but you should give up alcohol. Or, at least, reduce its amount to a minimum. Due to its high calorie content, it will greatly interfere with the acquisition of a beautiful figure.

Wear the right clothes

Choosing the right clothes also helps you achieve an hourglass figure. This is a whole art that deserves a separate detailed discussion. Therefore, we present only the main theses of this art:

• horizontal lines in clothing give the body roundness in the right places and emphasize the silhouette;
• You can emphasize your waist by tightening your stomach at its narrowest point;
• The peplum and belt also look great. They are able to visually emphasize and narrow the waist circumference;
• wonderful clothes for giving the body the desired “sand” shape - a maxi dress, a tulip skirt and a multi-layered skirt.

This video will tell you in more detail what clothes you need to wear to look slim.