How To Get An Hourglass Figure in A Week (Workouts Included) - Femniqe (2022)

Last Updated on August 31, 2021 by Femniqe

Nothing says feminine like an hourglass glass figure! Small waist, curvy hips, well toned thighs and big butt, these are the main attributes of the perfect hourglass figure.

If you want to know how to get an hourglass figure in a week, then you might want to read this guide thoroughly.

We get it! You want to get your dream body in the shortest time possible, but you have to set your expectations realistically.

Note:Even though the title says in one week, realistically, everyone’s case is different therefore results will vary.

But within this post you will learn the right way to go about getting an hourglass figure in the shortest time possible.

If you’re consistent and dedicated to a workout plan (which we will provide below), and eating healthy ,there’s no reason why you cannot get your dream body.

Now the hourglass shapeis the body type in which the hips and bust are wide relative to the size of your waist. If you were born with this type of shape you would know that weight gain happens in your hips and bust first.

But if you weren’t born with this type of body shape do not give up hope as you can still bring out your true inner curves.

How To Get An Hourglass Figure in A Week (Workouts Included) - Femniqe (1)

Many fitness experts might argue that your genetics determine the shape of yourbody,but we have seen many cases where a good workout plan and healthy eating win against genetic.

Of course, you cannot modify your bone structure because that’s the way you were born, however, doing targeted exercises can help to sculpt certain areasof your body to amplify a particular shape.

(Video) How To Get An Hourglass Figure ♡ | 4 Exercises To Get Sexy Mesmerizing Curves!

The hourglass workout routine below is designed specifically to target several areas of your body. For example one workout will be for your waist, one for your hips and one for your butt and thighs.

If you want to get a curvy lean body shape you have to do a total body workout combine with a healthy diet.

Doing the workouts below will target body parts that will make you look more curvey and tone you at the same time.

How many times a week should I do this workout routine?

Four times a week is enough to do this routine. As you go along you’ll feel more energetic and more pumped because you will notice your curves start to appear.

Should I do cardio?

If you’re skinny and having issues gaining weight then you should cut back on cardio as it will cause you to lose your curves.

However, if you have excess fat then you should do cardio at least two times a week to help increase your calorie burn. Getting rid of the excess fat will help to show your true curves and get a lean toned look.

Let’s go straight into the exercises you will be doing.

The Best Hourglass Figure Workouts

1. Scissors lift for waist

How To Get An Hourglass Figure in A Week (Workouts Included) - Femniqe (2)

  • To perform this workout, stand sideways to a chair with your left hand resting on theback of the chair.
  • Now slowly raise your right leg sideways until you can touch it with your right hand, which should be at chest level.
  • Slowly return to the starting position and repeat.
  • Do 3 sets of 25 reps.

2. Bulgarian squats for butt andthighs

How To Get An Hourglass Figure in A Week (Workouts Included) - Femniqe (3)

(Video) How To Get An Hourglass Figure | 4 Workouts For Hourglass Figure

  • Get a chair and turn your back to it with your left leg resting on the chair, you should be standing on your right foot only.
  • Now slowly lower your body as if you’re squatting with all of the pressure on your right leg.
  • Raise back to the starting position and repeat.
  • Do three sets of 25 for each leg.

3. Donkey kick for butt

How To Get An Hourglass Figure in A Week (Workouts Included) - Femniqe (4)

  • Get in the table top position on all fours.
  • Slowly kickback your left leg into the air behind you.
  • Hold it up for one second and slowly lower it back down.
  • Do three sets of 25 reps for each leg.

4. Side to side kicks for hips, waist, butt and thighs

How To Get An Hourglass Figure in A Week (Workouts Included) - Femniqe (5)

  • Get into the squat position, standing with your legs a bit more than hips-width apart.
  • Slowly lower yourself until your thighs are parallel to the ground.
  • While going back into the standing position, kick to the left side with your left leg.
  • Squat down again and slowly get back up kicking to the right side
  • Do three sets of 20 reps.

Actionable Tips To Get an Hourglass Figure Fast

How To Get An Hourglass Figure in A Week (Workouts Included) - Femniqe (6)

Prepare your body

Remember that your body will be going through changes as you consistently workout, therefore, you need to be getting good sleep, at least 7 to 8 hours a night.

If you used to binge watch your favorite TV shows then you need to cut back and get some rest, your body needs time to recuperate from those workouts.

You canset an alarm to remind you to sleep at a certain time and then do so.

You would besurprise how getting enough sleep at night can help you to perform at your best throughout the day, evenwith your workouts. So make the effort to give your body enough rest.

Clean up your diet

Your body is actually made in the kitchen. Whatever you eat daily, that’s what decides your results.

We know that making the diet changes can be tough, especially when you have just started a new workout routine.

(Video) How To Get A Hourglass Figure Waistline (Tiny Waist Routine)

However, start by making smart food choices, including reducing the amount of sugar you eat and avoiding processed foods.

More veggies and fruits

When you’re feeling hungry and want to snack on something, go for things like avocado, carrot sticks, berries, kale chips and nuts.

Get some low-fat dairy

You can get this by eating high-protein Greek yogurt, low-fat cheese and skim milk. You will need dairy to help build muscles in your butt, thighs and in wherever else needed.

If you don’t like dairy then make sure that you’re getting protein from other sources like nuts, tuna, salmon, beans, and lentils.

Increase the amount of fiber you eat

Eating enough fiber will help to keep your stomach fuller, hence keeping you from over eating. To add more fiber to your diet you can eat beans, brussel sprouts, oatmeal, whole grains and vegetables.

Slowly increase fiber in your diet and do not do it too quickly as it can cause stomach aches, diarrhea and nausea.

Water is critical, more than you think

Whenever you start any fitness routine you should be drinking at least 85 ounces of water per day, that equals to about 10 1/2 glasses of water.

(Video) How To Get An Hourglass Figure: 4 Exercises For A Curvy Body! (Home Workout)

Remember when exercising you will be sweating a lot, therefore you need to replace the fluid to help flush out the toxins out of your body. Before and after you work out make sure that you properly hydrate.

Cut back on the alcohol

Do you party a lot? Then you may have to cut back on the alcohol as it will only add unwanted calories to your diet and just slow down your metabolism.

This will cause your results to take longer to show. Drinking too much alcohol causes stress on your body and doesn’t really do anything good for you.

Dress for the curves

You can wear horizontal stripes as it will help your body to look more round instead of long and lean. Doing so will help amplify your largest parts and curve.

You can also cinch your waist to create an hourglass shape despite your body type. Make sure that the cinch is at the thinnest part of your waist as it will help to pronounce your curves.

If you don’t want to use that option you can simply wear a belt like a peplum. You can wear maxi dresses, tulip skirts and, skirt with layers to help create a curvy look.

The idea is to create an image in your mind to work towards, even while you’re working towards the hourglass figure.

Give this hourglass workout a try!

You now know exactly how to get the hourglass shape the right way. You might not get an hourglass figure in a week but you will be ahead of the curve as long as you follow and stick to the plan!

Bonus: Hourglass exercise route

Your body can become bored of a workout routine aftera couple weeks, that’s why you should change up your routine now and then, to keep your body challenged.

(Video) How To Get An Hourglass Figure FAST🏁 | 15 Minute Hourglass Workout For Slim Thick Curves!

In the video below is another hourglass workout routine that you can do that targets all areas.

FAQs

Is it possible to get an hourglass figure through exercise? ›

The bottom line is, YES, it is possible to get more of an hourglass figure with diet and exercise, and you could try adding a waist trainer, but I would suggest conducting thorough research before purchasing one.

How can I get an hourglass shape in a week? ›

Body you're laying at a 45 degree angle knees up and you're twisting your upper body side to side

How long does it take to get an hourglass figure by working out? ›

It could take more than 6 months for you to get the right figure but keep working out, take good care of your health and wait for the results.

How rare is an hourglass figure? ›

A true hourglass figure is fairly rare. Less than 10% of women come by the shape naturally. Much more common are the banana, apple, or pear shapes with the banana shape being the most common.

What exercises make your waist smaller? ›

Top 10 Exercises To Cinch The Waist & Sculpt Your Obliques
  1. 1 BICYCLE CRUNCHES. ...
  2. 2 DUMBBELL SIDE BEND. ...
  3. 3 HEEL TOUCHERS. ...
  4. 4 OBLIQUE V CRUNCH. ...
  5. 5 RUSSIAN TWIST. ...
  6. 6 PLANK HIP DIPS. ...
  7. 7 TRIANGLE CRUNCH. ...
  8. 8 SIDE CRUNCH.

How can I make my body curvy? ›

Pick walking, elliptical training, swimming or biking over long-distance running. If you are naturally skinny, high-intensity workouts might burn off the fat in your bust and hips that make you curvier. Choose a total body interval workout or walking to stay in shape without losing muscle mass and hip or bust size.

How do I shape my waist? ›

The One Simple Exercise That Can Get You A Slimmer Waistline | Better

Do Russian twists make waist smaller? ›

Overall, ab exercises like Russian twists or plank hip twists help to preserve lean mass and metabolic rate, however, they cannot make your waist smaller.

How do I make my hips curvy? ›

11 exercises to build hip muscles
  1. Side lunges. This classic exercise will sculpt your hips by challenging your glutes to accelerate and decelerate your abductors, all while building strength. ...
  2. Curtsy lunges. ...
  3. Squats. ...
  4. Squats with sidekicks. ...
  5. Bulgarian split squats. ...
  6. Sumo walk. ...
  7. Clamshells. ...
  8. Hip lifts.

Can an hourglass be skinny? ›

Being an hourglass normally means even if you are thin, you still do not thin. The reason is of course because of your curves. Even if you have lost weight, your chests and your hips are probably still full and curvy. That is why the hourglass shaped women tend to come across as heavier than they actually are.

Do squats give you an hourglass? ›

1 Squats Squats are the best movement you can do to work your glutes and hamstrings and give you that hourglass figure. They are a simple movement and when done correctly, will show great results.

What size is an hourglass figure? ›

Many believe an hourglass body shape translates to bust-waist-hip measurements of approximately 36-24-36 inches, respectively. The truth is, though, an hourglass-shaped body simply describes roughly equal bust and hip measurements with a significantly narrower waist.

How do I get a smaller waist and curves? ›

To get curves, do strength training exercises that will tone your glutes, hips, and thighs, like squats and step ups. You should also do upper body exercises, like planks and pushups. Try to alternate between upper and lower body workouts so you develop a balanced hourglass figure.

What is the rarest body type? ›

What is the rarest body type? The hourglass body shape is the rarest body shape as it requires equal bust/shoulder and hip proportions with a dramatically smaller waist size.

Do hourglass figures have big thighs? ›

Contrary to the body shapes of most supermodels, the hourglass figure is more round and curvy, with a well-defined waistline, fuller hips and bust/chest and generous thighs.

Is hourglass figure healthy? ›

Hourglass Health Concerns

The good news is that people with the hourglass shape are less likely to suffer from diabetes, heart disease and cancer than those with the “apple-shaped” body type, who have large waistlines and accumulate fat around their abdomen.

How can I lose face fat? ›

How to Lose Face Fat: 8 Effective Tips
  1. Do facial exercises. Facial exercises can be used to improve facial appearance, combat aging, and improve muscle strength ( 1 ). ...
  2. Add cardio to your routine. ...
  3. Drink more water. ...
  4. Limit alcohol consumption. ...
  5. Cut back on refined carbs. ...
  6. Get enough sleep. ...
  7. Watch your sodium intake. ...
  8. Eat more fiber.
25 Nov 2019

What foods make your waist smaller? ›

Eating a healthy, varied diet that is high in fruits and vegetables — including soluble fiber, vitamin D, and probiotics — is the best plan for losing weight from your waistline. Avoiding refined carbohydrates, sugar, and processed foods whenever possible will help you cut calories and get rid of fat more quickly.

What size of waist is small? ›

A 24 inch waist looks very slim and small on a woman irrespective of her height and build. A 24 in waist, after all, is a common waist size for models, so your stomach will have an extremely petite appearance if it measures 24 inches in circumference.

How do skinny girls get thick thighs? ›

For skinny girls to get bigger legs, they must increase their protein intake, reduce fat consumption, focus on lower body exercises like squats, leg press, stiff-legged deadlifts, and walking lunges, Focusing on these weighted exercises will optimize the effects.

How can I get thick but not fat? ›

How to Make Your Body Curvier & Thicker
  1. Gain Weight With Healthy Meals. If you double up on your meals, you'll gain more calories. ...
  2. Space Your Caloric Intake. Properly distribute your caloric intake by increasing the frequency of your meals. ...
  3. Muscle-Toning Exercises With Cardio. ...
  4. Work on Your Core. ...
  5. Focus on Your Glutes.
12 Sept 2018

How do girls get the perfect body shape? ›

10 Best Exercises To Do At Home For Women
  1. Jumping Jacks. It's a basic exercise to start with. ...
  2. Push-ups. It's one of the most effective and common do-at-home exercise ever. ...
  3. Squats. Squat is most effective exercise to tone your thighs, hips and butts. ...
  4. Single Leg Stand. ...
  5. Bridge Posture. ...
  6. Plank. ...
  7. Leg Raise. ...
  8. Hands In and Out Breathing.
13 Jan 2018

Can running slim your waist? ›

While running is an ideal exercise to adopt when you want to slim your waistline, you can't specifically target the fat in this area through any exercise. Running will help you lose fat, but in order to reduce the fat around your waist, you'll also have to reduce the fat throughout your body.

How can I slim my face in 3 days? ›

Slim Face & Sharp Jawline in 3 days at Home. - YouTube

How do I get a flat stomach and small waist? ›

Here are 29 science-backed methods to help you lose extra belly fat.
  1. Cut calories, but not too much. ...
  2. Eat more fiber, especially soluble fiber. ...
  3. Increase your intake of probiotics. ...
  4. Add more cardio to your routine. ...
  5. Try protein shakes. ...
  6. Eat foods rich in monounsaturated fatty acids. ...
  7. 3 of the Most Weight Loss-Friendly Foods on the…

Do planks slim your waist? ›

Planks are key cornerstone in anyone's program, and well see why in a second – but at the top of the list is that the plank works your abdominal muscles in a way like to other and can shrink the circumference of your waist like no other exercise.

Do toe touches make your waist smaller? ›

1) Toe-touch exercise

This is one of the simplest yet most challenging exercises. However, it is effective too. It helps in burning the fat around the waist.

Can you get a smaller waist by working out? ›

So-called “spot reduction” that aims to reduce belly fat by abdominal exercise only has been proven to be ineffective. While exercises can tone and firm the muscles underneath your belly fat, you won't see results at your waistline without overall weight loss that affects your whole body.

How can I get curves naturally? ›

To get curves, do strength training exercises that will tone your glutes, hips, and thighs, like squats and step ups. You should also do upper body exercises, like planks and pushups. Try to alternate between upper and lower body workouts so you develop a balanced hourglass figure.

What makes an hourglass figure? ›

Hourglass. If your hips and bust are nearly equal in size and you have a well-defined waist that's narrower than both, you have an hourglass shape. Your legs and upper body are probably considered proportionate. Your shoulders may be slightly rounded, and you most likely have a rounded buttocks.

Is hourglass figure healthy? ›

Hourglass Health Concerns

The good news is that people with the hourglass shape are less likely to suffer from diabetes, heart disease and cancer than those with the “apple-shaped” body type, who have large waistlines and accumulate fat around their abdomen.

What is the healthiest waist size? ›

For your best health, your waist should be less than 40 inches around for men, and less than 35 inches for women, although it may vary depending on race or ethnicity.

How do I slim my face? ›

How to Lose Face Fat: 8 Effective Tips
  1. Do facial exercises. Facial exercises can be used to improve facial appearance, combat aging, and improve muscle strength ( 1 ). ...
  2. Add cardio to your routine. ...
  3. Drink more water. ...
  4. Limit alcohol consumption. ...
  5. Cut back on refined carbs. ...
  6. Get enough sleep. ...
  7. Watch your sodium intake. ...
  8. Eat more fiber.
25 Nov 2019

What size of waist is small? ›

A 24 inch waist looks very slim and small on a woman irrespective of her height and build. A 24 in waist, after all, is a common waist size for models, so your stomach will have an extremely petite appearance if it measures 24 inches in circumference.

How do I make my hips curvy? ›

11 exercises to build hip muscles
  1. Side lunges. This classic exercise will sculpt your hips by challenging your glutes to accelerate and decelerate your abductors, all while building strength. ...
  2. Curtsy lunges. ...
  3. Squats. ...
  4. Squats with sidekicks. ...
  5. Bulgarian split squats. ...
  6. Sumo walk. ...
  7. Clamshells. ...
  8. Hip lifts.

How do I look curvy? ›

6 Easy Ways to Accentuate Your Curves Without Cinching Your Waist
  1. Shop your own closet and head to the tailor. ...
  2. Use colorblocking to create the illusion of a curvier shape. ...
  3. Choose lower necklines. ...
  4. Wear an A-line skirt when you want to tuck in your top. ...
  5. Wear more peplums. ...
  6. Try off-the shoulder tops.
26 Feb 2014

How do you sit for a big butt? ›

You can also do squats while sitting down. Just plant your feet about shoulder-width apart, raise your buttocks an inch or 2 above your seat, and hold the position for as long as you can. Repeat this throughout the day to strengthen your buttocks.

What is the rarest body type? ›

What is the rarest body type? The hourglass body shape is the rarest body shape as it requires equal bust/shoulder and hip proportions with a dramatically smaller waist size.

Do hourglass figures have big thighs? ›

Contrary to the body shapes of most supermodels, the hourglass figure is more round and curvy, with a well-defined waistline, fuller hips and bust/chest and generous thighs.

What is perfect figure size? ›

The specific proportions of 36–24–36 inches (90-60-90 centimeters) have frequently been given as the "ideal", or "hourglass" proportions for women since at least the 1960s (these measurements are, for example, the title of a hit instrumental by The Shadows).

Which female body shape is most attractive? ›

Top hourglass body shape

Considered to be the most attractive body shape, this is very similar to hourglass body shape, except that in this case the curves are more defined.

How do I shape my waist? ›

The One Simple Exercise That Can Get You A Slimmer Waistline | Better

Can an hourglass be skinny? ›

Being an hourglass normally means even if you are thin, you still do not thin. The reason is of course because of your curves. Even if you have lost weight, your chests and your hips are probably still full and curvy. That is why the hourglass shaped women tend to come across as heavier than they actually are.

Videos

1. ⏳Hourglass Figure Workout: Get A Smaller Waist & Bigger Butt (Slim Thick Workout)
(Femniqe)
2. ❤️How To Get An Hourglass Figure Naturally | 4 Hourglass Figure Exercises For Sexy Curves!
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3. How To Get A Small Waist | 4 Workouts That Gives You A TINY Waist!
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4. ❤️ How To Get A Curvy Body🍑 | 4 Exercises For The Ultimate Slim Curvy Body!
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5. Uncover Your Abs: 11 Minute Small Waist & Flat Stomach Workout
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6. How To Get A Flat Stomach + Bigger Buttocks And Lean Thighs
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