How do you sculpt an hour glass figure?

So when you look in the mirror you want to see a bit more curves and you’re wondering how to get an hourglass figure.

Genetics play a huge role in your natural body shape and how you build muscle and lose fat.

Not everyone is born with the randglass gene, so you want to prioritize progress — like building muscle or feeling less winded during your workouts — than chasing a certain body type.

“It’s important to remember that this image is not the most common body type and it’s most important to focus on maintaining a strong, healthy and mindful body,” says Rachel Butler-Green of CSCS.

Still, there are healthy ways to build your shoulders and hips and slim your waist to get closer to the figure your body type will support. Here’s what you need to know.

What is an hourglass figure?

“The hourglass shape is characterized by hips and shoulders that are roughly equal in width and a narrow waist, which gives the illusion of an hourglass,” explains Jim White, RD, ACSM EX-P, owner of Jim White Fitness & Nutrition Studio. Virginia.

(If it’s easy to imagine a person, he adds, Marilyn Monroe is often considered the perfect hourglass figure.)

While shoulder width may not be something many pay attention to, a wide top is what differentiates an hourglass figure from a pear shape (where the hips are usually wider than the shoulders or bust).

Can anyone get an hourglass diagram?

Anyone can focus on specific parts of their body to look more hourglass-like—such as stronger shoulders or sculpting a more rounded booty.

Your nutrition plan and a tailored workout routine “can have a significant impact on your overall body shape,” says White.

But since genes play an important role in body fat distribution, you need to be realistic with your goals.

Building an hourglass figure is particularly difficult, notes Ben Walker, CPT, founder of Fitness Anywhere in Dublin.

Many people need to focus on fat loss to slim their waistlines — we’ll get into that more in a second — and that can make it more difficult to achieve other aspects of an hourglass figure.

“When working out and losing body fat, your shoulders and hips will naturally shrink in size along with your waistline,” says Walker.

If you’re not following a bodybuilding routine that targets muscle growth, you’re likely to slim down as you get stronger.

How can I reduce my waist size for an hourglass figure?

“The truth is that the midsection is really made in the kitchen,” says Butler-Green.

So while there are exercises that can help strengthen your core, you won’t see their effects without a solid nutritional foundation for weight loss.

“Incorporating high-intensity interval training (HIIT) and strength training will help reduce unwanted fat while maintaining muscle definition,” adds Butler-Green.

He recommends choosing HIIT exercises that get your heart rate up but also target your core, such as mountain climbers, Russian twists, cable rotations, wood chops and planks.

White recommends combining your healthy diet with a combination of strength training and HIIT, or steady-state cardio, to achieve the slimmer waist characteristic of an hourglass figure.

But remember that spotting isn’t possible, Walker says—whether it comes first or last from your waistline depends on your genetics.

Walker recommends short, intense bursts of cardio to help maintain as much muscle as possible while losing fat.

Patience is also crucial, so don’t overestimate how much weight you can realistically lose in a given time frame.

What is the best diet for an hourglass figure?

“There’s no single diet that’s best for achieving an hourglass figure,” says White.

This is actually a good thing – it means you can choose a nutrition plan that’s sustainable for you, as long as it creates a calorie deficit and includes lean protein to support muscle growth.

“It’s also helpful to limit processed foods and foods high in added sugar, which promote fat storage,” says White.

How to build your hips

Walker recommends combining heavy compound movements (like squats and deadlifts) with hip- and glute-specific exercises. Here are a few to add to your next workout:

1. Kicks ass

  • Start on all fours with your hands directly under your shoulders and your knees under your hips.
  • With your arms straight, core engaged, hips level and knees bent 90 degrees, lift your right knee off the floor and kick your heel as high as you can toward the ceiling.
  • Return your right knee to the ground.
  • Do 10 to 12 repetitions, then repeat with your left leg.

2. Fire hydrants

How to do the fire hydrant exercise with perfect form  Hourglass figure

  • Start on all fours with your hands directly under your shoulders and your knees under your hips.
  • Flex your right glute and lift your right leg to the right side of your body. (Think of a dog peeing on a fire hydrant.) Raise your legs as high as you can while maintaining a 90-degree bend in your knees and keeping your hips on the ground.
  • Return your right knee to the ground.
  • Do 10 to 12 repetitions, then repeat with your left leg.

3. Glute bridge

  • Begin lying on your back with your arms down by your sides.
  • Bend your knees and place your feet on the ground under your knees.
  • Squeeze your glutes and drive through your legs to lift your lower body off the floor until your body is straight from your chest to your knees.
  • Lower your hips to the ground using your glutes to control the movement and repeat.

4. Side lunges

Side Lunge in Curti Demo |  lungs

  • Begin standing with your feet together (or hip-width apart).
  • Bend your right knee to 90 degrees and push your hips back and to the right as you move to your right side. Your left leg should be straight, and your right leg should be bent.
  • Push through your heels to return to your starting position.
  • Repeat on your left side.

If these movements are easy, use weights or resistance bands to challenge your muscles and increase muscle growth.

How to build your shoulders and chest

Some women may need to build their upper body muscles to match the width of their hips. That means targeting the chest and shoulders.

“It’s important to work all areas of the shoulder, including the front, sides and back,” says White.

1. Push ups

  • Start in a high plank position with your hands under your shoulders, slightly wider than shoulder-width apart. Your body should form a straight line from the crown of your head to your heels.
  • Engage your core and glutes. With elbows back about 45 degrees, slowly lower yourself until your chest is a few inches off the floor.
  • Squeeze your chest and triceps to back yourself up.
  • If you need to build strength with this movement, perform with your knees on the ground instead of your feet.

2. Dumbbell bench press

  • Lie on a flat bench with your knees bent and feet flat on the floor. Hold a pair of dumbbells directly above your chest with your palms facing forward.
  • Bend your elbows and slowly lower the dumbbells to the side of your chest.
  • Pause, then press the dumbbells up to the ceiling.

Walker recommends performing variations of this exercise, such as the decline chest press, since it’s a good choice for building the chest and shoulders.

3. Dumbbell lateral raises

Shoulder Workout - Dumbbell Lateral Raise

  • Stand with your feet hip-width apart and bend your knees softly.
  • Holding a dumbbell in each hand, raise your arms to your sides, palms down, elbows slightly bent, until your arms are parallel to your shoulders.
  • Return your arms to your sides in a controlled movement.
  • Focus on keeping your shoulder blades back and down throughout this movement.

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