Top 3 ways to get an hourglass figure.
How to start | Specific exercise |Specific diet| tips for fat women| tips for skinny women
The hourglass figure is seen as the most attractive figure. acc. to the study published in the journal Evolution and human behavior.
Women with this type of figure have a wide bust, narrow waist, wide hips with similar measurement to that of the bust. example — 36 -24–36 0r 90–60- 90.
Many Celebrities become famous due to their hourglass figure. or some become a celebrity due to this figure.
Few celebrities having hourglass figure are Kim Kardashian, Kylie Jenner, Marilyn Monroe and Dita Von Teese.
How to start
You want to work mainly on 3 areas of your body.
1. Upper part of your body. (especially bust)
2. Waist
3. Hips and thighs
You require to add goal-specific exercises to your routine and combine it with a specific diet.
You might additionally require to make some lifestyle changes to get an hourglass figure as naturally as much as possible.
Top 3 ways to get an hourglass figure
1. Shape your upper body
if you are a slim female you need to add some muscles around your shoulder and some mass around your bust.
- Pull-ups
- Cable lateral raises
these exercises make your upper body wider by developing muscle in the shoulder and upper back.
- T push-ups and wide grip push-ups.
- Dumbbell bench press.
These exercises help you to developed mass around the bust.
Diet
Food items that have a good amount of phytoestrogen will promote breast tissue growth. it helps you to increase the size of your bust.
- cloves
- sunflower seeds
- dairy
- soy products
- beans and peas
2. Shape your waist
The waist is narrow comparatively from the bust and hips of an hourglass figure. so if you have extra fat in your belly. first, you want to rid of it.
These exercises also help to shape your waistline.
Yoga
Yoga is the best option to reduce the fat in your waist.
- Trikonasana (Triangle Pose)
- Navasana (Boat Pose)
- Dhanurasana (Bow Pose)
- Parivritta Sukhasana (Easy Seated Twist Pose)
Planks
it is an outstanding abdominal and core exercise. it strengthening your core then you burn your fat for energy. as a result, you lose belly fat.
Jackknife sit-ups
this exercise strengthens your abdominal muscles. tighten your lower abs and good low impact exercise which helps you to reduce belly fat.
Reverse crunches
it is also one of the core exercises for the muscles of the lower abdomen.
Diet
- Red Grapes
Red grapes have a high level of phytonutrients that safely burn your belly fat.
- Peanuts
Peanuts are a rich source of monounsaturated fats and many useful phytonutrients that promote a loss of belly fat.
- Soybeans
Soybeans contain large amounts of protein and useful macro-nutrients that help reduce belly fat.
- Corn
The various important phytonutrients found in corn that is responsible for a loss of belly fat include anthocyanins, beta-carotene, lutein, coumaric acid, zeaxanthin and ferulic acid.
3. Shape your Hips and thighs
An hourglass figure consists of big curvy hips and thighs.
Squats
Squats are an excellent exercise for building a strong lower body. Squats can tone your hip muscles and also shape your glutes and thighs.
Fire hydrants
They mainly work the gluteus maximus(extensor muscles of the hips), When done regularly, fire hydrants can sculpt your glutes, improve your back pain, and lower the risk for injury in your body.
Lunges
lunges stretch your hip flexors dynamically and statically. it helps to build muscles in your hips and thighs.
Diet
You want to focus on a protein-rich diet that helps you tone your hips. these listed food have all essential nutrients which help you to gain muscle mass in your hips.
- Chickpeas (garbanzo beans)
this bean contains is a good source of protein, nutritious, contains lots of fibre.
- Oats
Oats will support you not to gain unnecessary weight, at the same time add needed weight to the right places.
- Nuts
Almonds, walnuts, macadamia these nuts are a rich source of good fat. which help to increase fat in your hips.
Avoid these things
Avoid alcoholic beverage. (add high calories and makes you dehydrated).
Avoid processed food. (They contain saturated fat and excess sugar which is not good for you).
Avoid high sugar beverage.
Tips for fat women to get an hourglass figure.
First, you need to reduce extra fat from your body. especially belly fat then you go for muscles development. Yoga and HIIT workout is the best workout to reduce belly fat and shape your waistline.
Cardio workout is also best for you to reduce extra fat and calories. like cycling, running, spinning.
You need to do heavy lifting exercises with short rests in between the sets.
There should be high-intensity circuit training sessions involved in your plan. The rest intervals should also be shorter in your circuit training.
All cardio workout should be done after a weight training session. cardio workout is more effective in the morning time. so you need to plan all your major workout session in the morning.
Tips for skinny women to get an hourglass figure.
You need to more focus on growing your bust, hips and thighs. you need to gain more weight healthily.
You need more protein intake to grow muscles around your hips and thighs. when your muscles start growing you need more fluids for them. so you want to increase fluid intake.
You need to consume more water, juices and green tea. Avoid carbonated drinks because these drinks remove water from your body and lead you to dehydration.
one glass of carbonated drink removes 8–10 glass of water from your body.
You need to more focus on heavy compound weight training. your workout span should be long and have a long break between sets. you don’t need to do cardio exercise as you were already skinny.
Conclusion
The exercise and diet mentioned here help you to get an hourglass figure if you strategically follow them and identify which part of your need more focus.
An hourglass figure did not mean you are healthy. it is only a body shape that is most attractive some people have it naturally.
You need to eat healthy food so your body gets vitamins, minerals and nourishment and follow healthy habits. which helps you during a workout.
This content is correct and true to the best of the author’s knowledge. it does not mean to substitute for approved advice from a qualified professional.
