Want a beautiful hourglass shape? here are the ways to get it.

 

 

 This body shape is desired by most women for its beauty and sex appeal but is possessed by 16% of women. 

     It is characterized by having broad shoulders that taper down to a very narrow waist and flares out to wide curvy hips.  

                      

   The shoulders and hips are on the same level and neither is broader than the other. It is shoulder to hip ratio, not breast to hip ratio because oftentimes, there are some girls hourglass shapes but are small-breasted and pear-shaped girls that are busty although that is not the norm.

                  

   Also, realize that nobody type is better than the other. They all have their strengths and weaknesses. Examples of women with hourglass figures are:

1. Sofia Loren
2. Brigitte Bardot
3. Kenya Moore
4. Scarlet Johansson 
5. Aracely Arambula
6.  
   
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1. Mariana Seoane
2. Lara Dutta
3. Priyanka Chopra
4. Halle berry
5. Jayne Mansfield.

     So follow these tips to get an hourglass shape:

• Diet

  

  
   

Your physique is determined by 70% of what you eat. Be aware that your cannot out-train a

bad diet. So follow these tips to get your diet in control:

• Don’t eat carbs late at night.
• Decrease your intake of high glycemic foods such as sweets, pasta, white rice, biscuits, potato chips, cakes, pies, bread etc.
• Eliminate all forms of refined sugar from your diet. These are found in all soft drinks, table sugar and fruit juices sold at stores. Drink 8 glasses of water daily and you drink green tea because they are rich in antioxidants.
• Eat low glycemic foods like beans, oat bran, corn, millet and brown rice in moderation.
• Increase your intake of high fibre fruits and vegetables like grapefruit, oranges, watermelon, lemon, limes, cabbage, asparagus, kale, cauliflower, bok choy, broccoli, carrots and Brussel sprouts.
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    Not only is fibre excellent for bowel movement, but they are also rich in antioxidants which gives protection from many forms of cancer.

• KNOW YOUR BODY SHAPE.

  

  
   

          The next thing you need to do is to identify what your body shape is and tailor your exercise needs towards it because one size doesn’t fit all. The basic female body shapes are:

• The pear
• The rectangle
• The cone
• The apple

    Your weight has to be put into consideration too. If you are overweight, you may need to lose some kilos but not too much so that you can have curves.

• CREATE A FITNESS PLAN.

  

  
   

You need to create a fitness plan according to body shape to get you the hourglass figure you want.

• For pear-shaped women, you need to do weight training sessions three times a week for the upper body to increase your shoulders, deltoids and lats so that that can balance out your wider lower body.

     These exercises are: lateral arm raises, dumbbell presses, seated dumbbell raises, reverse fly and press-ups. Then lift light weights or do bodyweight exercises for your lower body to keep it toned.

   Do cardio exercises like cycling, Plyometrics and the elliptical 2 to 3 times a week to burn excess fat on your hips, butt, thighs and belly.

• For rectangle-shaped women devoid of any curves, you need to lift heavy weights three times a week for the upper and lower body to create curves.

        The exercises needed for your upper body are: seated dumbbell raises, dumbbell press, arm raises, bicep curl, triceps dips and press-ups.

       Do the following exercises for the lower body: squats, bridges, fire hydrants, lunges, one-legged squat, donkey kicks and leg presses.

    You can also do cardio exercises like running on an incline or uphill, step-up class or Stairmaster 2 times a week to get rid of excess belly fat.

   Also, do twisting waist exercises like crossover crunches to whittle and shape your waist.

• For cone-shaped women in your case, you need to do a lot of lower body exercises with heavy weights four times a week to balance out your wider upper body.

    These exercises are the same as those for the rectangle but do bodyweight for your upper body to tone it up. 

   Do cardio exercises three times a week to burn any excess fat.

      These exercises are: step up class, running uphill or on an incline, using a steeper or stair master.

    Other exercise routines like Iyengar or Bikram yoga, Gyrokensis and Gyrotonic are also good for reducing the waist.

    Avoid the elliptical machine and bicycle because it slims the legs too much.

• For apple-shaped women, you need to do exercises that reduce your heavy middle and upper body while you build up your lower body to develop curves.

       Do HIIT training three times a week to burn excess fat from your waist and belly, back and arms. 

   Then do upper body exercises with light weights to tone your upper body and lower body exercises with heavy weights to increase your lower body.

     Avoid the following exercises if you want an hourglass figure:

1. Planks and side planks
2. Pilates  
3. Turbo fire beach workouts
4. Weighted sit-ups and side bend.
5. Cross fit
6. Insanity workouts
7. Astanga and Vinyasa yoga

     These exercises will give you flat washboard abs but, they can build up the oblique muscles which will make your waist look thicker. 

     Do waist twisting exercises, Gyrotonics, Gyrokensis and hatha yoga instead.

    Also, take these supplements to help boost your metabolism, help you relax and shed belly fat;

• B complex
• Fish liver oil or krill oil
• Vitamin D
• Zinc
• Calcium
• Magnesium

     You can add waist training to this routine but, it will only be effective if your diet is clean and you exercise. Also, use a steel boned corset, not a waist trainer.

    Patience is key.However, you will begin to see results as from 4 months into your fitness journey.