What exercises make you an hourglass figure? (2023)

To achieve an hourglass figure, a combination of both cardiovascular and strength training exercises are needed. A few exercises that can help create an hourglass shape include squats, glute bridges, ab work such as planks and bicycle crunches, and a mix of upper and lower body exercises such as chest and shoulder presses and bent-over rows.

Squats are a great all-over exercise to tone and strengthen the glutes, legs, and core. Glute bridges and other glute-focused exercises will help to shape and firm up the glutes while increasing the strength of the legs.

Core exercises like planks, crunches, and twisting movements will help to sculpt the waist, creating a curvy hourglass shape. Finally, a combination of chest and shoulder presses, rows, and other strength exercises will help to tone the upper body while adding curves.

These exercises combined with a healthy diet and regular cardio workouts like running, biking, or swimming will help you achieve an hourglass figure.


  • Can you get hourglass from exercise?
  • Can you naturally get an hourglass figure?
  • How long does it take to get an hourglass figure by working out?
  • Which body shape is for female?
  • Can an hourglass have belly fat?
  • How long does it take for workouts to show results?
  • How can I get a good figure in 2 weeks?
  • How fast can you realistically get in shape?
  • Is it possible to get an hourglass figure through exercise?
  • How do you get a flat stomach and curves fast?
  • Do hourglass figures have big thighs?
  • What is the rare body shape?
  • How rare is an hourglass body?
  • What is the hourglass effect in psychology?

Can you get hourglass from exercise?

Yes, exercise can help you achieve an hourglass figure. A combination of strength training and cardio is recommended for best results. Strength training, such as weight lifting, helps to build lean muscle which can help you to achieve an hourglass shape by increasing your waist-to-hip ratio.

Cardio helps to burn fat, which can help you slim down.

To really get results, though, you’ll need to do exercises specifically designed to target the waist, hips and glutes. This includes exercises like hip thrusts, kettle bell swings and mountain climbers.

You could also incorporate Pilates and yoga moves into your routine, too.

It is important to remember to include exercises for all muscle groups in your workouts, not just the glutes and core. Toning your arms, for example, can help to emphasize the curves of your body.

To get an hourglass figure from exercise, consistency is key. Working out regularly, with both cardio and strength training, will help you to achieve the results you want. Along with exercise, you should maintain a healthy and balanced diet, and get enough sleep to give your body the rest it needs to recover after workouts.

Can you naturally get an hourglass figure?

Yes, it is possible to naturally achieve an hourglass figure. However, the amount of time taken to achieve this result will vary from person to person. Generally speaking, achieving an hourglass figure requires following a consistent exercise program and maintaining a healthy diet.

Cardio exercises, such as running and swimming, will help to burn fat and sculpt the body. Weight training, such as squats and lunges, help to tone and shape muscles and can help to define an hourglass figure.

Additionally, focusing on eating plenty of protein, vegetables, and complex carbohydrates helps to nourish the body and slow down the metabolism, making weight loss easier. Last but not least, maintaining a consistent sleep schedule also helps to achieve an hourglass figure, as being well rested helps to balance hormones and regulate food cravings.

(Video) How To Get An HOURGLASS Figure in 30 Days (Home Exercises)

All in all, achieving an hourglass figure can take time, patience and persistence, but it is a natural and achievable goal.

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

The exact amount of time it takes to get an hourglass figure by working out depends on many factors, including your current physical condition, the intensity and frequency of your workouts, and your overall goals.

It is important to remember that while working out is an important part of achieving any fitness goal, such as obtaining an hourglass figure, it is not the only factor that determines your success. Eating a healthy and balanced diet, staying hydrated, and getting adequate sleep are all critical elements of maintaining a healthy lifestyle.

Generally speaking, if you incorporate a combination of cardiovascular exercise and strength training into your workout routine, you can expect to be able to see some improvements within the first few weeks of your exercise program.

However, this will vary depending on your individual physical condition. For some, it can take several months of consistently working out before an hourglass figure is achieved.

Furthermore, for most individuals, it is not necessary to create an ‘hourglass figure’ in order to be considered to be in a healthy physical state. Achieving a healthy weight, being physically active, and maintaining muscle strength are all forms of fitness that are just as important, if not more so, than having a particular body type.

Which body shape is for female?

There are a variety of body shapes for female that can include apple, hourglass, rectangle, pear, spoon, inverted triangle, and diamond. Each individual body shape has its own unique traits and characteristics.

The Apple body shape is characterized by a large bust, an undefined waist, and a full midsection. The curves of the hourglass body shape include a full bust and hips, a defined waist, and an overall balanced and symmetrical shape.

The rectangle body shape showcase even hips and shoulders, with a less pronounced waist. The pear body shape includes a rounded lower half, a small bust, and a full, curvaceous bottom. The spoon body shape features a smaller bust, a defined waist, and a full lower half.

The inverted triangle body shape is distinguished by broad shoulders and a slim lower half. The diamond body shape includes a defined bust and hips, with a narrow midsection and a small waist.

In general, all kinds of body shapes are considered to be beautiful. Regardless of shape or size, embracing and celebrating your unique body shape is important. Ultimately, how you feel in your own skin should be your priority when it comes to defining beauty.

Can an hourglass have belly fat?

Yes, it is possible for an hourglass figure to have belly fat. People with an hourglass shape can have an overall curvy frame, with a fuller bust, hips, and waist, but having too much fat in the abdominal area can make this body shape look more pear or apple shaped.

Having excess belly fat is a common health issue for both men and women and can lead to serious health complications such as heart disease, cancer, and diabetes. To reduce belly fat, it is important to make lifestyle changes like eating a healthy, balanced diet, limiting unhealthy fats and sugars, increasing physical activity, and getting enough sleep.

Additionally, seeking professional medical advice from a physician or registered dietitian can help to create a more individualized plan that works best for your body type.

(Video) 12 min Small Waist Workout // Hourglass Figure + Flat Tummy

How long does it take for workouts to show results?

The amount of time it takes to see results from working out depends on several factors, including the type of exercise, intensity and duration of exercise, nutrition, and consistency of a workout routine.

For individuals who are just beginning an exercise program, changes in body composition (decrease in fat mass and increase in muscle mass) can require 3-4 weeks of regular exercise, at least 3 days a week.

It may take 8-12 weeks for individuals to see an increase in strength. Individuals engaging in an endurance exercise program, such as running or biking, may take up to 4-5 weeks to start seeing improvements in both aerobic fitness and muscular endurance.

In addition to the type and duration of physical activity, it is important to consider nutrition when trying to achieve fitness goals. It is important to have a healthy, balanced diet that is rich in proteins, carbohydrates, and healthy fats to promote muscle growth and increase metabolism.

Finally, it is important to have consistency in your workout routine in order to see results. Motivation, persistence, and commitment are all essential components to seeing progress and achieving fitness goals.

If you set realistic goals, stick to your schedule and remain consistent with your program, you should begin to see results within a few weeks or months.

How can I get a good figure in 2 weeks?

Getting a good figure in 2 weeks is possible, but it will likely require a lot of hard work and dedication. To achieve this goal, you should start by cutting out unhealthy foods and increasing your daily activity.

Make sure to eliminate unhealthy processed and sugar-filled snacks, and focus on eating mostly lean proteins, fresh fruits and vegetables, and whole grains. Consume fewer calories than you burn in order to create a caloric deficit, and combine this diet with a regular workout routine.

For your workout routine, choose exercises that target your desired areas. For example, if you want to reduce body fat, choose exercises that will boost your metabolism, such as cardio and interval training.

You should also add in strength training exercises to help speed up your metabolism and tone your muscles. Perform full-body exercises at least three times a week and complement them with a few days of rest.

In addition to the diet and workout routine, you should also focus on getting enough sleep and drinking plenty of water. Sleep helps your body repair itself and it has a significant impact on your weight loss goals.

Hydration helps ensure your body gets the fuel it needs to exercise and recover adequately.

With the right diet and exercise routine, combined with enough sleep and water, getting a good figure in 2 weeks is possible. Just be sure to stick with it, stay motivated, and be patient. You will soon be on the path to achieving your goals.

How fast can you realistically get in shape?

Realistically, it depends on how fit and active you are right now. If you’re already in pretty good shape and want to get into better shape, it could be possible to get in shape relatively quickly with steady and consistent effort.

(Video) My abs+SMALLER waist ⌛HOURGLASS beginner workout routine | 15 min, No equipment / OppServe

If you’re starting from square one and haven’t been active in a while, it might take longer. Proper nutrition is essential, so developing healthy eating habits and an exercise routine is the key to success.

If you’re looking to get in shape quickly and safely, you’ll want to focus on sculpting and toning your body. Building lean muscle and doing high intensity interval training are good methods for achieving this.

You will also want to ensure that you’re getting sufficient rest and taking breaks when necessary. Lastly, be sure to set realistic fitness goals for yourself and track your progress to stay motivated.

As long as you stay consistent and mindful of your goals, you should be able to begin to see results in as little as four to six weeks.

Is it possible to get an hourglass figure through exercise?

Yes, it is possible to get an hourglass figure through exercise. Exercises such as dumbbell side bends, lunges, chest presses, squats, plank hip dips, and Russian twists all work to tone the stomach, back, and hips, which are key to building an hourglass silhouette.

Additionally, performing cardio workouts such as running, cycling, or swimming can help to burn fat and increase overall muscle tone. To see the best results, it is important to combine both aerobic exercise and anaerobic exercise in order to reach one’s fullest potential.

Additionally, a balanced diet full of lean proteins, complex carbohydrates, and healthy fats can aid in weight loss, while also providing the body with essential nutrients and vitamins. Lastly, if you want to speed up the process and add shape to your figure, you can also add resistance training and weightlifting to your workout routine.

How do you get a flat stomach and curves fast?

Getting a flat stomach and curves fast is possible, but it will take hard work and dedication. You need to start with a healthy diet that includes lots of lean proteins, complex carbohydrates, and healthy fats.

Eating more plant based proteins and complex carbs (whole grains, legumes, fruits and vegetables) is the key to successful and sustainable weight loss. Additionally, it is important to practice portion control and avoid processed and sugary foods.

In addition to diet, exercise is essential for achieving a flat stomach and curves. Spot reduction of fat from specific areas is not possible, so you must focus on whole body exercises to get the desired results.

Cardiovascular activities, such as running, jogging and cycling, are beneficial for overall weight loss. For toning your core, try abdominal exercises and full body strength training with weights or resistance bands.

Aim to do these exercises 3-4 times a week and don’t forget to give your body adequate rest after a workout.

You should also focus on getting adequate rest and relaxation since you body needs time to recover. Sleep deprivation increases cortisol levels in the body, which can interfere with weight loss. Finally, it is important to be patient and don’t expect results overnight – it will take time and consistency.

Good luck!.

Do hourglass figures have big thighs?

The size of someone’s thighs will depend on their body shape, not necessarily on their hourglass figure type. A true hourglass figure is when the bust and hip circumference measure roughly the same size and the waist is dramatically smaller than them.


Some people classified as hourglasses may have large thighs while others might have slender thighs. Ultimately, the size of someone’s thighs will depend on a number of factors such as their muscle composition, metabolism, and genetics.

Additionally, thigh size can vary based on if a person is carrying extra fat in that area. Therefore, it is impossible to definitively answer whether or not hourglass figures tend to have bigger thighs.

What is the rare body shape?

The rare body shape is an inverted triangle body shape, otherwise known as an A-frame. This body shape is characterized by broad shoulders, defined chest and upper body muscles, and a much more narrow lower body.

This body type is most often seen in men, although it is not uncommon to see in women as well. Inverted triangle body shapes can be tricky to dress, since the attention needs to be brought to the lower body to even out the proportions.

A few style tips for this body shape are to emphasize the waistline, wearing clothes that fit well and are tailored, and to draw attention away from wide shoulders and upper body by wearing bottoms with bold shapes, such as wide-leg pants or high-waisted skirts.

Additionally, adding accessories such as jewelry, scarves and bags are also great for people with this body shape. Ultimately, it is important to remember that fashion is about having the confidence to dress in whatever truly works for you and makes you feel stylish and comfortable!.

How rare is an hourglass body?

An hourglass body type is considered to be quite rare. Although it’s difficult to accurately quantify how many people have this body type, estimates suggest that only around 8% of women have this shape.

Studies conducted by the American Council on Exercise have come to the same conclusion.

An hourglass body type is marked by a noticeably small waist, large breasts and hips, and generally average height and weight. These measurements provide a contrast in size from the upper torso to the lower body, which gives the body its distinctive shape.

It is also often considered to be the most attractive body type for both men and women.

Although it is rare to find this body type among the general population, some people may be able to achieve it with a healthy diet and exercise regime. It’s important to remember, however, that this body type is naturally occurring and that not everyone can be naturally blessed with this ideal body shape.

What is the hourglass effect in psychology?

The hourglass effect in psychology is a term used to describe the tendency for people to remember events that occurred near the beginning and near the end of a particular period, while forgetting, or selectively not recalling, what happened in the middle.

In a study conducted in 1987, researchers tested participants’ recall of events between 1981 and 1983, and found that participants remembered events that occurred at the beginning and end of that two-year period more clearly.

This phenomenon is thought to explain memory biases such as the “remembered self” phenomenon, which states that people remember how they were in the past differently than how they were in the present.

(Video) HOURGLASS WAIST & ABS in 14 Days (lose fat) | 8 minute Home Workout

Additionally, the hourglass effect can lead to a “telescoping” effect, which causes people to overestimate how long ago an event occurred if it occurred near the beginning of an extended period, and underestimate how long ago if it occurred at the end, leading to mis-attributed memories.

Overall, the hourglass effect is an intriguing phenomenon, as it shows how memory recall is shaped by both conscious and unconscious biases.


Can weight training give you an hourglass figure? ›

If you are interested in creating curves, lifting weights is a great way to do that. To form an hourglass figure you want your shoulders to be broader than your waist and your butt to be symmetrical with your shoulders. Lifting weights can help you attain that look.

How long does it take to get an hourglass figure 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. Nothing is impossible! All you need is a little effort.

What exercises make your waist smaller? ›

The side plank with hip lifts activates the obliques and helps to build endurance and core strength. This exercise works the deep abdominal muscles and helps to tighten and shrink the waistline.

What muscles give you an hourglass figure? ›

Exercises focused on the shoulders, glutes and legs specifically will bring out a lean and muscular hourglass figure.

What causes an hourglass waist? ›

Hourglass syndrome (HS) is a term that refers to habitual stomach gripping or sucking in of the abdominal muscles. There are various potential causes of HS. Examples include abdominal pain, poor posture, and body-image concerns that may cause pressure to achieve the appearance of a smaller waist.

Can you get hourglass from exercise? ›

'You can, through exercise, work on specific areas of the body to give the illusion and symmetry of an hourglass body,' says PT Damien Coates, founder and owner of The Lean Body Project. 'You could do this by building up the lower body and glutes, whilst also working on defining the shoulders and back.

Do squats help with 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 exercises to avoid for an hourglass figure? ›

3: Don't Perform Side Bends Or Weighted Ab Work

Building an hourglass physique means avoiding weighted ab work. Some women make the mistake of thinking weighted ab work is a great way to firm up their love handles and achieve the toned, fit look they desire.

Do Russian twists make your waist smaller? ›

Do Russian twists make waist smaller? Not only are Russian twists bad for your back but they also do not help with fat loss and reducing your midsection. To reduce your waist use full body exercises to burn calories and a well balanced diet.

What is the best diet for hourglass figure? ›

If you're looking to achieve an hourglass figure, focus on eating whole carbohydrates, lean protein sources, healthy fats, and plenty of fruits and vegetables. This type of diet will help you maintain a healthy weight while getting the nutrients your body needs.

How do you get a flat stomach and curves fast? ›

Techniques that may help people get a flat stomach include:
  1. Add cardio. Share on Pinterest Running is effective in trimming a person's midsection. ...
  2. Eat more fiber. ...
  3. Limit refined carbs. ...
  4. Increase protein intake. ...
  5. Do exercises while standing, not sitting. ...
  6. Add resistance training. ...
  7. Eat more monounsaturated fatty acids. ...
  8. Move more.

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 you get a curvy body? ›

Tone the curves around your hips, thighs, waist and breasts by strength training.
  1. Do squats to target your glutes and thighs. Always keep your stomach flexed and your spine neutral. ...
  2. Try step ups to improve your glutes, hips, and thighs. ...
  3. Do planks. ...
  4. Do Serratus pushups. ...
  5. Target your outer thighs with clam shells.

What exercise burns the most waist fat? ›

1. Crunches: The most effective exercise to burn stomach fat is crunches. Crunches rank top when we talk of fat-burning exercises.

What's the best exercise for your waist? ›

14 best waist exercises
  • Side plank. a) Lean on the right side of your body in a straight line from your head to your feet, with your arm bent and your elbow directly beneath your shoulders. ...
  • Russian twists. ...
  • Alternating bird dog. ...
  • Bicycle crunch. ...
  • Single knee crunch with twist. ...
  • Plank hip dips. ...
  • Thread the needle. ...
  • T-bar rotations.
Dec 14, 2022

Do planks give you a smaller waist? ›

Planks are an excellent way to do this. Unlike crunches or traditional sit-ups, the plank works all of the muscles in the abdomen, and it also includes back muscles, arm muscles, and upper legs. Add this every day or every other day, and you’ll be sculpting out a nice, toned, defined waist.

What cardio is best for an hourglass figure? ›

Here are some exercises that involve not only your waist but also hips and chest, for you to reach the goal of an hourglass figure:
  • Bridge. Bridge is one of the most popular glute exercises that also works your core and hamstrings. ...
  • Side Plank. ...
  • Heel Touchers. ...
  • Chest Press. ...
  • Windshield Wipers.

What is the rarest body shape? ›

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.

Which type of figure is best for girl? ›

According to the textbook titled 'Health And Physical Education', the best 'size' for a female is 36-24-36.

What is the perfect body shape for a girl? ›

Based on various studies, the ideal body shape is the hourglass type body shape. The amount of these qualities vary between culture and race, but as long as you hold an hourglass shape, then you have an ideal body shape. An hourglass shape has the following qualities: Shoulders smaller than the hips.

Are Russian twists good for hourglass? ›

The mason twist, also referred to as Russian twists, ignites your entire core as you twist from side to side. it especially fires up your obliques to shrink those love handles and midsections. Challenge yourself by lifting and straightening your legs as your twist!

Do plank hip dips make your waist smaller? ›

Exercise Benefits

The plank hip dips is a modified version of the elbow plank with an additional hip rotation, that further engages your core. This exercise strengthens your abs, obliques, and lower back, and helps to trim down your waist.

Do leg raises make your waist bigger? ›

The hanging leg raise not only contracts the abdominal muscles but also requires a degree of hip flexion and extension. This not only provides you with toned abs and a smaller waistline but also strengthens your hip and glutes.

Do squats make your waist smaller? ›

You cannot spot reduce fat from anywhere on the body; it's impossible. With that said, squats are such a good exercise for burning body fat and building lean muscle that if you're doing them regularly, you're highly likely to start dropping body fat all over, including the belly and thighs.

Does cardio get rid of love handles? ›

Increase Your Cardio

Aerobic workouts help burn calories and reduce excess fat on the body, which can help slim down love handles ( 35 , 36).

Do obliques make your waist smaller? ›

Normally, the obliques are visible only when you start getting rid of layers of body fat. But targeting these muscles directly with added resistance makes them bigger. Because the obliques are positioned mainly along the sides of your torso, the effect is to actually thicken your waist.

What weight is considered hourglass figure? ›

The average weight for the Hourglass category was 133 pounds with a range of 103 to 211 pounds. The body measurements used to define the Hourglass category were the bust, waist, and hips.

What causes big stomach in females? ›

If you eat too much and exercise too little, you're likely to carry excess weight — including belly fat. Also, your muscle mass might diminish slightly with age, while fat increases.

How do you get curvy hips? ›

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 can I slim my waist and hips? ›

Want to Burn Hip Fat? Try These 10 Exercise Options
  1. Squats. Share on Pinterest. ...
  2. Side lunges. Share on Pinterest. ...
  3. Fire hydrants. Share on Pinterest. ...
  4. Wall sits. Share on Pinterest. ...
  5. Banded walk. Share on Pinterest. ...
  6. Step-ups with weights. Share on Pinterest. ...
  7. Side-lying leg raise. Share on Pinterest. ...
  8. Jump squat. Share on Pinterest.
Jun 20, 2019

How do you get curvy thighs? ›

Strong Thighs: More Than Just A Good Look
  1. Support Total Body Strength. Many leg workouts are compound workouts. ...
  2. Burn Extra Calories. ...
  3. Squats – 3 Sets Of 10 Reps. ...
  4. Lunges – 3 Sets Of 10 Reps. ...
  5. Wall Sit – 30-60 Seconds. ...
  6. Glute Bridges – 3 Sets Of 10 Reps. ...
  7. Fire Hydrants – 3 Sets Of 10 Reps. ...
  8. Healthy Carbs.
Nov 4, 2022

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.

Who has a natural hourglass figure? ›

Famous Hourglass Figures

Other notables include Halle Berry, Scarlett Johansson, Christina Hendricks, Brigitte Bardot, Sophia Loren, Priyanka Chopra, Salma Hayek, Nigella Lawson, and Sofia Vergara.

How rare is a true 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.

How can I get thin thick and curvy? ›

How To Get A Slim Thick Body: A Simple Guide To A Curvy Physique
  1. Squats.
  2. Left And Right Oblique V-Ups.
  3. Tip Toe Glute Bridge.
  4. Plank Hip Rotation.
  5. Bird Dog.
  6. Russian Twists.
  7. Sit-ups.
  8. Jumping Lunges.

How can I make my hips bigger and faster naturally? ›

Do exercises that target the hips. Complete lots of lower body workouts such as squats, lunges, curtsy lunges, deadlifts, and glute bridges. Train your lower body 2-3 times a week, doing 3-4 sets of 12-15 reps each. Side leg raises, hip raises, and squat kicks are also good options.

What size figure is curvy? ›

Generally, hip measurements of 36 inches or less are considered skinny body types, whereas curvy ones have usually 37 or more (inches). Similarly, skinny women have bust measurements of 34 or less, but that may also be true some curvy body shapes (see below).

Can you naturally get an hourglass figure? ›

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.

Can Squats give you an hourglass figure? ›

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 foods help hourglass figures? ›

7 Things You Should Put on Your Plate to Get an Hourglass Shape
  • Nuts. Did you know that just a hand full of nuts can add the much-needed fiber to your diet? ...
  • Legumes and Beans. ...
  • Oatmeal. ...
  • Whole Eggs. ...
  • Salmon. ...
  • Leafy Green Vegetables. ...
  • 7. Fruits.
Jan 12, 2018

What exercises should an hourglass figure avoid? ›

3: Don't Perform Side Bends Or Weighted Ab Work

Building an hourglass physique means avoiding weighted ab work. Some women make the mistake of thinking weighted ab work is a great way to firm up their love handles and achieve the toned, fit look they desire.


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