Having an hourglass figure with a slim waist and curvy hips is the goal for many women. While some are naturally blessed with a petite middle, others have to work hard to reduce their waist size. The good news is that there are ways to get an hourglass waist through diet, exercise, and lifestyle changes. With time and consistency, it’s possible to accentuate your natural curves and achieve that stunning silhouette.
What is an hourglass body shape?
An hourglass body shape refers to a figure where the hips and bust are nearly equal in circumference, with a narrow waist in between. This creates the classic “hourglass” silhouette with dramatic curves. Women with an hourglass shape tend to gain weight in their hips and thighs rather than their midsection.
Some key features of the hourglass body type include:
- Balanced top and bottom halves with a narrow waist
- Bust and hips are close to equal in size
- Defined waist that is at least 25% smaller than the hips and bust
- Full, curvy hips and butt
- Wider hips than the shoulders
While many think Marilyn Monroe epitomized the hourglass shape, today’s top hourglass figures include celebrities like Beyonce, Jennifer Lopez, and Kim Kardashian. Of course, achieving these extreme body proportions takes effort and genetic luck. But with the right approach, it is possible to enhance your natural curves.
Are some people just prone to get an hourglass figure?
Genetics play a major role in determining your body shape. If you are born with an inverted triangle or pear-shaped frame, it can be difficult to dramatically alter your bone structure. However, for those with a more balanced frame, you can usually enhance your natural hourglass shape.
Some genetic factors that make you prone to an hourglass figure include:
- Naturally wide, flared hips and robust thighs
- Curvy backside and fuller bust
- Flexible, narrow waistline
- Higher estrogen levels resulting in more fat storage on hips and breasts
Women from certain ethnic backgrounds, like African-American, Hispanic, and South Asian women, are also more likely to have wider hips and smaller waists.
Ultimately, while genetics set the stage, lifestyle choices determine how dramatically you can accentuate your curves. Diet, exercise, posture, clothing choices and more make it possible to create an hourglass silhouette.
How can I determine my body shape?
Before setting out to get an hourglass figure, it helps to understand your current body type. This allows you to focus on enhancing your natural attributes.
Here is how you can determine your body shape:
- Wear form-fitting clothing like leggings, tank top, and neutral underwear.
- Stand in front of a mirror and assess your figure.
- Measure the widest part of your shoulders, bust, waist, hips, and thighs.
- Compare the measurements – are your shoulders and hips about equal in width? Is your waist narrow, or straight up and down?
- Identify which body parts are widest and narrowest to categorize your shape.
The main female body shapes include:
- Pear: Larger hips, narrow shoulders, smaller bust
- Inverted triangle: Broad shoulders, larger bust, narrow hips
- Rectangle: Straight hips and bust, no defined waist
- Hourglass: Balanced hips and bust, narrow defined waist
Once you know your body type, you can start tailoring lifestyle changes to enhance your curves if you aspire for a hourglass shape.
What waist size is considered hourglass?
There is no single “hourglass waist size” since it depends on the overall proportions of your figure. In general, your waist size should be at least 25% smaller than your bust and hip measurements.
To determine if your waist qualifies as hourglass, take these steps:
- Measure around the widest part of your hips and bust
- Measure the narrowest part of your natural waist
- Divide your waist measurement by your hip or bust measurement
- Multiply the result by 100. If it is 75% or less, your waist is likely hourglass.
For example, if your hips are 40 inches around and your waist is 30 inches, divide 30 by 40 to get 0.75. Multiple by 100 gives you 75%. Since your waist is 25% smaller than your hips, it qualifies as hourglass.
As a general guide, aim for a waist that is:
- No more than 35 inches for a petite hourglass shape
- Around 25-30 inches for an average hourglass figure
- At least 25% smaller than hips/bust
However, the most important factor is achieving a balanced, proportional look overall. Do not become fixated on achieving one arbitrary waist size.
How can I lose fat from my waist?
Trimming inches from your waistline involves decreasing overall body fat. Spot reducing fat from one area is a myth – you need full body workouts and clean eating to see a slimmer waist. Here are some tips:
- Do cardio like running, biking, swimming to burn calories
- Perform targeted core exercises such as planks, crunches, side oblique work
- Lift weights to build lean muscle mass to boost metabolism
- Cut back on sugar, alcohol, processed foods, and overall calorie intake
- Drink plenty of water and eat high fiber, protein-rich foods
- Manage stress levels and get enough sleep
Combining a solid exercise regimen of cardio and strength training with a reduced-calorie diet focused on whole foods is the best way to trim stubborn belly fat. Be patient, as it takes time to slim down your midsection. But consistency pays off.
What exercises build an hourglass figure?
Certain exercises are extremely effective when it comes to sculpting those coveted hourglass curves. Focus on workouts that target the shoulders, chest, back, hips, butt, thighs, and waist.
Top exercises for an hourglass body include:
Exercise | Target Area | How To Do It |
---|---|---|
Overhead shoulder press | Shoulders | Stand with dumbbells at shoulder height. Press them directly overhead, lowering back to start. |
Rear delt fly | Shoulders | Hinge at hips, keep slight bend in knees. Raise arms out to sides until parallel to ground. Squeeze shoulder blades. |
Pushups | Chest | In plank position, bend elbows to lower chest to floor. Push back up. |
Bent-over row | Back | Hinge forward at hips, keep back straight. Pull dumbbells towards rib cage, squeezing shoulder blades. |
Squats | Hips/thighs | Stand with feet slightly wider than hip-width apart. Push hips back and bend knees to lower down. Press through heels back to start. |
Hip thrusts | Hips/glutes | Sit on floor with shoulders against bench. Squeeze glutes to lift hips up, then lower back down. |
Side plank | Obliques | In plank position, stack feet and reach right arm straight up. Rotate body to balance on left hand and feet. Hold position. |
Aim for 2-3 sets of 8-15 reps of each exercise, about 2-3 times per week. Compound moves like squats, deadlifts, and rows also build full-body muscle to amp up curves.
What workouts burn belly fat?
Losing the fat that hides your waistline involves burning calories with a mix of cardio and strength training. Some of the best workouts for belly fat include:
- HIIT: Short bursts of intense cardio like sprints, battle ropes, rowing, and bike intervals
- Running: Steady jogging or running on the treadmill or outdoors
- Cycling: Spin class, outdoor biking, interval cycling workouts
- Swimming: Freestyle laps, water aerobics classes
- Rowing: Steady state rowing or tabata intervals on the rowing machine
- Jump rope: Timed intervals of fast rope jumping
Aim for a mix of steady state and HIIT workouts about 4-6 times per week. Also include strength training days focusing on major muscle groups with compound lifts. Creating a calorie deficit through cardio and resistance training is the ultimate belly fat torcher.
What causes a thick waist?
There are a few key culprits behind an expanded, thick waistline:
- Weight gain – Overall fat gain plus visceral belly fat
- Weak muscles – Lack of core and back strength allows belly to protrude
- Bloating – Constipation, eating inflammatory foods
- Poor posture – Hunching/slouching makes waist appear thicker
- Genetics – Some predisposed to carry weight in midsection
- Hormones – Cortisol spikes can increase belly fat storage
- Lack of exercise – Sedentary lifestyle leads to fat gain
Cutting back on sugar, alcohol, processed carbs, and increasing plant foods can reduce bloating. Daily core exercises, cardio, and getting proper sleep help balance hormones to trim abdominal fat. Staying hydrated, managing stress, and maintaining proper posture also gives the appearance of a slimmer waistline.
What are the best waist trainers and do they work?
What are waist trainers?
Waist trainers are elastic compression garments worn around the midsection to cinch the waist. They offer variable levels of compression from lightweight girdles to more restrictive corsets. Most contain flexible boning for extra cinching power.
Do waist trainers work for an hourglass figure?
When worn regularly, waist trainers can:
- Temporarily slim the waist due to compression
- Improve posture by keeping core engaged
- Cause minor water loss leading to reduced bloating and a trimmer tummy
However, they do not permanently reduce your waist size through fat loss. Results only last while you are wearing the corset. Results are also exaggerated with most commercial corsets using tight lacing and optimal posing.
For longer-term waist reduction, focus on core strengthening exercises and cardio rather than quick fixes. But waist trainers can enhance curves temporarily when worn under clothes for a night out or special event. Wear them moderately to avoid restricting breathing and mobility.
Best waist trainers for hourglass shape
- Camellias 26 Steel Boned Heavy Duty Waist Trainer Corset – For dramatic hourglass shaping
- ChongErfei 3 Hooks Latex Underbust Waist Trainer – Budget-friendly lightweight option
- FeelinGirl Neoprene Sauna Suit – Promotes water loss for slimmer waistline temporarily
- LadySlim Colombian Latex Waist Cincher – Gradual waist training with adjustable compression
Start with a lightweight waist trainer rather than dramatic corsets that can restrict breathing and mobility. Look for adjustable hooks and flexible boning for the best waist sculpting results.
What clothing emphasizes an hourglass figure?
Certain styles of clothing can accentuate curves and draw the eye to a slim waist for an hourglass effect. Some top choices include:
- Form-fitting wrap dresses
- Bodycon skirts
- Pencil dresses and skirts
- Peplum tops
- High waisted jeans and trousers
- Empire waist dresses and tops
- Wide or scoop neck tops
- Swing dresses and skater skirts
- Belts cinched at the narrowest part of your waist
- Patterned or dark colored tops with lighter bottoms
Look for tailored clothing in thick, structured fabrics rather than loose, flowy fabrics that hide your shape. Combining a darker colored bustier top with lighter palazzo pants is another go-to look. Avoid boxy styles that completely disguise your curves.
What is a healthy waist size?
While body frames vary, in general a healthy waist size is:
- Under 35 inches for women
- Under 40 inches for men
For women, aim for a waist size smaller than 35 inches. For men, the cutoff is around 40 inches. Exceeding these waist circumference measurements can indicate risks for obesity, heart disease, diabetes, and other complications.
However, waistlines over the healthy thresholds are still very common. Focus less on achieving one magic waist size and more on simply cinching your waist as much as possible. Even losing 2-3 inches from your waistline provides health benefits. Combining balanced eating, active lifestyle, and targeted core exercises is the healthiest approach.
Conclusion
Getting an hourglass figure may partly come down to genetics. But following the right diet and workout plan allows most women to enhance their natural shape. Exercises that build the shoulders, chest, back, and hips while trimming the waist are the fastest way to sculpt sexy curves.
Wearing waist-cinching garments and body-hugging styles also creates instant shape. While an hourglass body takes dedication, it is an achievable goal for any woman willing to put in consistent work towards a balanced, healthy lifestyle. Embrace your shape and focus on feeling confident and strong.