Hourglass Figure

Unlocking Confidence: How to Embrace Your Hourglass Figure

in Popular Blogs

Do you want to see a little more curve when you look in the mirror and wonder how to acquire an hourglass figure? To begin, you should be aware that genetics play a key role in your natural body shape as well as how you lose fat and build muscle. Because not everyone is born with the hourglass genes, you should value progress such as muscle building or feeling less winded during exercises over chasing a specific body type.

Keep in mind that this is not the most common body type and the most important thing to focus on is maintaining a strong, healthy, and mindful body. There are, however, healthy techniques to build up your hips and shoulders while slimming your waist to obtain as close to an hourglass shape as your body type would allow. Here's everything you should know.

What Is an Hourglass Figure?

An hourglass figure is a female body shape in which the shoulders and hips are about the same size but the waistline is much smaller. It has voluptuous curves and a clearly defined waist. An hourglass body is defined by a narrower waist balanced by curvier hips and a round bum. 

To get an hourglass figure, focus on three areas: your upper body, waist, and glutes. Depending on your natural shape, you can target one or more of these regions to obtain the body you desire.

How To Get an Hourglass Figure?



  1. Strength Training

Strength training is a key component in sculpting an hourglass figure. These exercises target the muscles that contribute to a curvier appearance. Focus on the following areas:

  • Waist:Exercises like Russian twists, side planks, and bicycle crunches help strengthen and define your waist.
  • Hips:Squats, leg lifts, and side leg raises build and tone hip muscles.
  • Glutes:Lunges, deadlifts, and glute bridges enhance your backside.

Add these exercises into your fitness routine, gradually increasing weight and intensity to see progress over time.

  1. Cardiovascular Exercise

Cardio is essential for overall health and can complement your strength training efforts. It helps in burning excess fat, which makes your curves more visible. Here are some effective cardio exercises:

  • Interval Training:High-intensity interval training (HIIT) is great for burning calories and improving cardiovascular fitness.
  • Running:Running is an excellent way to engage your lower body muscles and improve overall fitness.
  • Cycling:Cycling strengthens your leg muscles while providing a low-impact cardio workout.
  • Dancing:Zumba, hip-hop, or any dance-based workout can be fun and effective for cardio. 
  1. Waist Training and Shapewear

Some individuals turn to waist trainers or shapewear to temporarily enhance their hourglass figure. Keep in mind that these methods provide only temporary results and should be used with caution. Long-term use of waist trainers can be harmful to your internal organs and should be avoided. Shapewear is appropriate for special events, but it is not a long-term solution.


  1. Avoid Eating Processed Foods

Frozen dinners, granola bars, bacon, and microwave popcorn are high in salt, added sugars, and preservatives. If you want to have a killer hourglass shape, avoid processed meals as much as possible and stick to a clean diet rich in whole foods such as vegetables, fruits, legumes, whole grains, and lean meat. Processed foods are not only bad for your waistline, but they are also detrimental to your health, leading to major health issues such as high blood pressure, diabetes, and heart disease.

  1. Stay Hydrated

Maintaining proper hydration is essential for everyone, but it becomes especially vital when you're committed to a fitness routine. To get your metabolism going, start your day with a glass of water. Additionally, consider having a glass of water before each meal to help control your appetite and prevent overeating. Adequate hydration also plays a role in preventing water retention, which can contribute to a reduction in abdominal bloating.

  1. Consume a Lot of Healthy Fats

Avocados, olive oil, almonds, and seeds include healthy fats that help balance your hormones and provide the energy needed to sculpt your hourglass figure. They supply the necessary fatty acids and energy to keep you going while also aiding in the reduction of inflammation in the body.

  1. Increase Protein and Fibre Intake

Protein is necessary for both muscle building and weight loss, both of which are required for an hourglass body. Protein keeps you fuller for longer, which allows you to eat less throughout the day. It also heals and strengthens your muscles, allowing you to achieve the physique you desire. Fibre is also beneficial for weight loss since it is slowly digested, making you feel full and less likely to dine on unhealthy foods.

  1. Watch Your Portion Size

Nowadays, a prevalent issue is the consumption of oversized portions, leading many individuals to overeat regularly. As a result, our bodies have adapted to these larger servings. Additionally, we often rush through our meals without allowing ourselves the chance to measure our satiety. Instead of automatically going for seconds, take a moment to pause and ask yourself whether you are hungry or you are just reaching for more out of habit. Prioritize the consumption of proteins, followed by fats, and then carbohydrates to create a balanced meal that promotes long-lasting satisfaction.

  1. Minimize Sugar Intake

According to health experts, Sugar is the new smoking. There are several hidden sugars in the foods we eat, and there is a clear link between sugar and extra body fat. Read nutrition labels carefully because added sugar is ubiquitous, and it's advised that women limit their daily sugar intake to no more than 25 grams.

☆Cosmetic Procedures

Heavy workouts and a healthy diet are not always enough to obtain a beautiful hourglass figure. Even those who exercise regularly and eat a healthy diet may encounter stubborn fat deposits in different body areas that make it hard to get a perfect hourglass figure. Science says that exercise does not target a specific body area but rather generalizes fat distribution throughout the body, so for those who want to target specific body areas, only exercise and diet may not be enough.

Scientific advancements in technology offer many procedures to provide you with the body you are looking for. Along with surgical procedures like liposuction, now you have modern and effective non-surgical options to reduce weight, build muscles, and get an hourglass figure.Here are some options to consider: 

  1. CoolSculpting:This non-surgical fat reduction treatment freezes and eliminates fat cells from specific areas. This technique allows you to get the ideal sculpting and contouring of your body. The elimination of extra fat cells in certain areas results in your desired hourglass figure. It works on common problem areas like the abdomen, love handles, thighs, hips, chin, arms, and others.
  2. Fillers: Hip dip fillers are the most commonly used method for filling hollows on the upper legs or below the hip bones, which are known as hip dips. Skilled medical practitioners can enhance your curves and contours by strategically injecting hip dip fillers, resulting in a more balanced and symmetrical appearance that can last for years.
  3. Ultrasonic treatment:Ultrasonic cavitation is a nonsurgical body contouring treatment that utilizes ultrasonic waves to target excess fat, eliminate cellulite, and restructure problem areas. It is painless. It can treat your chin, midsection, waist, back, thighs, hips, and arms. It reshapes target areas and eliminates fat cells with minimal to no discomfort. This method is quickly becoming a popular alternative to liposuction because of its excellent outcomes and fully noninvasive nature, which requires no downtime. Low-frequency ultrasonic waves destroy fat cells in the targeted areas while leaving healthy tissue safe. The fat is subsequently released into the body, where it is broken down into fatty acids and excreted naturally via the lymphatic and urine systems. The body needs 3-5 days to get rid of the fat and toxins after the treatment.
  4. RadioFrequency Skin Tightening: It uses radio frequency energy to enter the skin's deeper layers, generating heat that stimulates collagen formation and promotes skin tightening and firming. It improves skin elasticity and contour, contributing to a more defined shape.
  5. Vacuum Therapy:Vacuum cupping therapy by using the suction cups placed on the skin, creating a vacuum seal that draws the skin and underlying tissue into the cup. This process stimulates blood flow, encourages lymphatic drainage,provides results in a more lifted, curvy butt. 

Always consult with a competent healthcare professional before considering any cosmetic procedure.


  1. How can I maintain my hourglass figure once I achieve it?

Maintaining an hourglass figure requires a long-term commitment to a healthy lifestyle and workout routine.

  1. What should I do if I have self-confidence issues about my body shape?

It's essential to prioritize self-acceptance and self-confidence. Learn to love your unique body and consider seeking support if needed.

  1. How long does it take to see results when working towards an hourglass figure through diet, exercise, and non-surgical procedures?

The time it takes to see results can differ from one individual to another. It can take several weeks to months to notice visible changes in your body shape, depending on factors like consistency, effort, and starting point.

  1. Is it possible to achieve an hourglass figure after childbirth?

Yes, it's possible to work towards an hourglass figure after childbirth, but it may take time and a specific post-pregnancy fitness and nutrition plan. Seek advice from a healthcare provider.


A perfect hourglass figure may be difficult to obtain, and it is a body type that few individuals naturally have. Although there are methods for losing inches around your waist and toning your muscles in the proper places, it's crucial to be realistic and realize that your measurements do not define you. Rather than aiming for a specific body type, try to achieve optimum overall health by regular exercise, a good diet, non-surgical procedures, and self-acceptance.

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