How to Get an Hourglass Body

The best path to an hourglass figure is exercise! There are specific workouts to help shape the shoulders, tone the core, and improve the back of the body, ultimately creating the hourglass figure many people covet. Up front, you can tweak your outfit to accentuate your curves. For example, a tight top with high-waisted jeans can accentuate your figure. To make lasting change, you need to eat right and do some bodybuilding exercises that can be easily done at home!

Table of Contents

Shaping the shoulders

Use a 2.5kg dumbbell to perform the shoulder lift. Lifting shoulders with dumbbells can help shape the shoulders and give the upper body a toned look, giving it an hourglass shape. Hold a single dumbbell in each hand and keep your arms at your sides. Stand straight with your feet shoulder-width apart. Raise your arms to form a “T,” then slowly lower the dumbbells to your sides. ^{[1] X Research Source}

To build muscle, do 3-5 times, 8-12 reps/time.
If you just want to tone your muscles, do 2-3 times, 12-15 reps/time.
Tighten your core muscles while performing the exercise.

Improve your shoulders and chest with alternating dumbbell pushups. Hold two 2.5kg dumbbells and lie on your back on a bench. Bend your knees and place the soles of your feet flat on the floor, one leg each on the side of the chair. Raise both arms up to shoulder level, bend elbows, and bring dumbbells close to ears. Straighten one arm to push the dumbbell straight up to the ceiling. As you lower that arm, simultaneously raise the opposite arm straight up. ^{[2] X Research Source}

Each push of 1 arm counts as 1 beat. To build muscle, do 3-5 times, 8-12 reps/time.
To tone muscles, do 2-3 times, 12-15 reps/time.

Work your triceps back with the dumbbell bench sit-up exercise. Sit on the edge of a bench with your feet flat on the floor. Bend at the hips until the chest is almost above the knees, and keep the back straight. Hold a single 2.5kg dumbbell in each hand with palms facing each other, located just in front of your shins. Keeping your arms straight, slowly lift the dumbbells to the sides, extending your arms and keeping your back straight. Slowly lower the weights back to the starting position. ^{[3] X Research Sources}

If you want to develop black-ta muscles, do 3-5 reps, 8-12 reps/time. For more toned muscles, perform 2-3 times, 12-15 reps/time.

Toning the core muscles

Bend your upper abdomen to work your core. Lie on your back with knees bent. Place your feet flat on the ground, hip-width apart. Relax your arms at your sides. Lift your chest and shoulders off the ground into a regular crunch. Extend your arms between your knees and that’s 1 beat. Lower down to the starting position. Reach your arms forward and lift yourself higher with each beat. ^{[4] X Research Sources}

Perform 3 times, 10-20 beats / time, combine with other abdominal exercises.
If you only do this one exercise, do it 3 times, 20 reps each time.

Tone your core with the “wiper bar” movement. Sit on the mattress and straighten your legs in front of you. Lean your upper body back and place your forearms flat on the floor to support your body. Rotate the fingertips towards the buttocks. Use your core muscles to lift both legs straight up, toes pointing toward the ceiling. Keep your hip bones on the mattress and slowly move your legs to the left about 30cm. Bring your legs back to the center position and then continue to move your legs to the right 30cm. Bring your foot back to the center position to complete 1 rep. ^{[5] X Research Sources}

Practice 3 times, 10-12 reps each time.

Slim your waistline with a side plank and hip dip. Lie on your side, resting your body on your elbows. Lift your body into a side plank, raising your upper arms toward the ceiling while stacking your feet and keeping your hips in line with your core. Slowly lower the hips down until the bottom of the hips almost touches the ground, then raise the hips up to complete 1 rep. ^{[6] X Research Sources}

Do 10-12 reps on each side.

Improve the appearance of the back of the body

Do leg kick exercises for glutes. Get into a crawling position, making sure your back is as straight as a tabletop. Lift your left knee off the ground, then slowly straighten your back leg so it’s suspended in the air. Hold your feet for 1 second. Slowly bring your legs back down to the starting position. ^{[7] X Research Sources}

Repeat 15-20 reps then switch legs.
Do 3 reps without weights. Increase the difficulty by using ankle weights or elastic bands. If you’re using an elastic band, wrap one end of the band around your foot and hold the other end with your hand.

Exercise your glutes with the bridge movement. Lie on your back on the mattress. Bend your knees and place the soles of your feet flat on the floor, feet hip-width apart. Place your arms at your sides, palms facing down. Lift your hips off the floor and try to form a straight line from your rib cage to your knees. Hold for 1-2 seconds. Use your core to slowly lower your hips to the starting position. ^{[8] X Research Sources}

Practice 2-3 times, 8-12 reps each time.

Lie on your stomach with your hips bent to exercise your glutes and hamstrings. Lie on your stomach on a cushioned couch or stool. The abdomen should be flat on the chair, with the legs hanging over the edge of the chair. Use your feet to stabilize your body. Then, use your core, glutes, and hamstrings to simultaneously lift both legs to hip height. Hold this position for 5 seconds. Slowly lower your legs back to the starting position. ^{[9] X Research Source}

Practice 2-3 times, 8-12 reps each time. Wear ankle weights if this is already easy.
If the movement is too difficult at first, just lift each leg one at a time.

Work your butt and thighs with the side lunge exercise. Hold a single 2.5kg dumbbell in each hand and keep your arms at your sides. Raise your left knee so your foot is almost off the ground, then extend your left leg into a left lunge. Raise your arms in front of you vertically while keeping your legs slack. Bring left leg back to standing position. Repeat with the right leg and then return to the standing position. It’s a beat. ^{[10] X Research Source}

If you are new to exercise, you may not be able to hold dumbbells. Use weights as you get stronger to simultaneously work your shoulders.
Practice 2-3 times, each time 8-15 reps for each leg.

Use the balance ball to exercise the hamstrings. Lie on your back on a mattress and straighten your arms out to the sides, palms facing down. Place your feet on top of the ball. Use your hamstrings and glutes to push your hips off the ground and up. Use your hamstrings to slowly roll the ball toward your butt until the soles of your feet rest on top of the ball. Slowly straighten until your body returns to the starting position. ^{[11] X Research Source}

That’s 1 beat. Practice 3 times, 10-12 reps each time.

Use clothes to create curves

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Wear clothes that flatter your waist. Even if you don’t have an hourglass figure, you can still create the illusion of curves by wearing the right clothes and highlighting your waistline. For example, skirts that are tight at the waist and flare out from the hips will create natural-looking curves.

Wear a tight-fitting long coat with an adjustable waistband. ^{[12] X Research Source}
Pair belts (of all shapes and sizes) with any outfit to draw attention to your waistline.
Choose a jacket or top with padded shoulders for a more curvaceous silhouette.
Shirts with vertical stripes at the waist along with the waistband will create a curvier figure.

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Choose high-waisted jeans that fit well and avoid low-rise jeans. High-waisted jeans are designed to hug the hips and tighten at the waist, highlighting your figure. Choose wide-leg or flared jeans over tight ones, as they balance out the effect of the high waistband. ^{[13] X Research Source}

Avoid jeans or low-rise pants because the waistband sits right at your hips and blurs the curves.

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Wear a padded or lifting bra made of good materials. The standout feature of the hourglass body is a full bust! Underwire bras can help lift the breasts, and well-designed padded bras create a larger bust without looking fake. Look for bras made of good materials for the best fit and natural look.

If possible, choose a lingerie store that will measure and choose the right bra size for you. Let the salesperson know you’re looking for a top that enhances your look, and they’ll help you choose the right shirt.

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Wear a cardigan that tightens at the waist for a more dramatic look. A cardigan is a special garment worn around the waist and tied up to the back to narrow the waistline and create a more curvaceous figure. It also helps improve posture, contributing to a balanced appearance. You can wear cardigans underneath your outerwear, or just to create excitement in your married life. ^{[14] X Research Source}

You can use cardigans to change your body shape, but this is a pretty drastic solution to get an hourglass figure. It’s also not a good idea to replace diet and exercise! ^{[15] X Research Source}
To slim down with a corset, you need to wear a corset 3-6 hours a day. You can wear a corset for most everyday activities, but it should not be worn during exercise.

Advice

Light-colored clothes often stand out more than darker-colored clothes.
Dark colored clothes often make the body look thinner.
Maintain a low-carbohydrate diet.

Steps

Shaping the shoulders

Toning the core muscles

Improve the appearance of the back of the body

Use clothes to create curves

Advice

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