To have an hourglass physique, you need to reduce fat all over your body and improve muscle tone in your thighs, hips, buttocks and abdomen. While it is not possible to enlarge your breasts or hips with exercise and diet, you can become more curvy with the right precautions. Even trying a few tricks with clothing can allow you to achieve a more curvilinear physique from an optical point of view.
Steps
Part 1 of 3: Changing Power
Step 1. Try to consume fewer calories every day
If you intend to set yourself weight loss goals, a combination of diet and exercise is the best way to burn fat and have shapes that enhance you. Try to lower your calorie intake to about 1200-1400 per day to lose approximately 500-1000g in one week.
Step 2. In connection with increasing physical activity, eat accordingly, but still cut calories
It can be difficult to make dietary changes, especially after starting an exercise program. At the dinner table, start making wise choices regarding the expected 1200-1400 calories. Consume less sugar. Industrially processed sugars and high fructose corn syrup can negatively affect weight loss. Also, avoid eating industrial foods. Prefer natural and not very elaborate ones.
- Eat more fruits and vegetables. Try making snacks based on foods like avocado, kale chips, carrot sticks, hummus, berries, and other foods that are good for your body while curbing hunger.
- Add low-fat dairy products. In your daily diet, include Greek yogurt, skim milk, and low-fat cheese, all of which are high in protein. Dairy products help build muscle and make you feel full longer.
- Maybe eating dessert or french fries has been part of your daily habits for a long time, but make these gluttonous sins occasional by eliminating them from the regular menu. Remember that these foods shouldn't be eaten every day, or even every week.
Step 3. Try to have a higher fiber diet
Most people should take 25-35g per day, but many don't exceed 10g. Studies have shown that viscous fibers can make you feel full and reduce hunger.
- To be able to consume more good and useful fiber for weight loss, eat legumes, asparagus, Brussels sprouts and oats. Whole grains, vegetables, and complex carbohydrates are high in healthy fiber.
- Fiber should be gradually introduced into the diet. Taking these substances in excess and too quickly can cause stomach pain, nausea and diarrhea.
Step 4. Drink more water
Once you start exercising consistently, you should drink at least 2.5 liters per day, which is 10 x 250ml glasses. With physical activity, the need to recover lost fluids increases. Consume more water than before, during and after training.
Step 5. Drink less alcohol
Alcohol increases the intake of unwanted calories, decelerates the metabolism and puts more stress on the body. Reduce the frequency with which you drink alcohol, but also the quantities.
Part 2 of 3: Changing the Body to Make It More Shapely
Step 1. Prepares the body for muscle development and fat burning
Changing the body significantly and positively is a psychophysical process. Make sure you are in top shape for noteworthy results.
- When it comes to sleep, stick to a set schedule. People who sleep less than 7-8 hours a night are more likely to accumulate weight in the central part of the body. This will prevent you from achieving your goals. Before going to bed, try to set aside an hour to turn off all electronic devices and unplug from a long day to help promote restful sleep.
- In your daily life, add an activity that helps you reduce stress. When the body is tense due to professional or personal life, it releases cortisol, which can cause fat to accumulate around the waist. Try breathing deeply, doing yoga, meditating, or listening to ambient music to reduce anxiety.
Step 2. Intensify your aerobic workouts
To increase fat burning and tone your muscles, do more cardio workouts. To burn fat, you need to train 5-6 times a week, and each session should last at least 45 minutes. Going from a 30-minute workout to a one-hour workout can hugely optimize tone and weight loss. Your curves will immediately become more defined.
If you don't have time to do a 45-60 minute workout at a time, break the session into two 30-minute sessions. Do a 30-minute workout at the gym and take a quick walk after dinner. Make sure you do at least a half hour workout to reap the benefits
Step 3. Try interval training
High Intensity Interval Training (HIIT) involves short intervals of intense training followed by quieter activity or rest. This type of exercise is ideal for shedding fat. To do this, warm up, then alternate between low-moderate and high intensity for 2-4 minutes at a time.
For example, try running as fast as you can for 1 minute (or, if you can't do it for 1 minute and are a beginner, 15-30 seconds). After the time is up, walk twice this interval (2 minutes for 1 minute of running; 1 minute for 30 seconds; 30 seconds for 15 seconds). Repeat 5 times: You will do an effective 15-minute fat burning workout. When your fitness improves, run for longer or faster, jog instead of walking to rest, and go from 30 to 45 minutes
Step 4. Try to include all muscles
For a curvy body, you need to make sure you balance your upper and lower body workouts. Make each session different to work different muscle groups, so you can completely tone your body and keep your metabolism at a high rate.
- Try a spinning, ballet, fat burning aerobics, flow yoga or boot camp class once a week.
- One day, train using a machine, such as an elliptical, treadmill, or stepper. These equipments can be set up to do interval training.
- Try other activities, such as swimming, hiking, jogging, or biking, for even more variation in the routine.
- Organize strength training sessions lasting 30 minutes or longer to mix aerobic and resistance exercise. Use weight machines or individual dumbbells, and combine them with a 30-minute workout on an aerobic machine. Decrease the rest time between sets to keep your heart rate and sweating high.
Step 5. Tone the curves of the hips, thighs, waist and breasts with strength training
To achieve and maintain a curvaceous physique, pay attention to your legs and arms as well as you strengthen your core. Also, when training to define curves, don't forget to train the back of the body. Do strength training 3-4 times a week, practically every other day. Once aerobic exercise has burned the excess fat, this step will allow you to achieve an hourglass physique.
- Do squats to specifically tone your glutes and thighs. Always keep your abs tight and your back in a neutral position. Add dumbbells for added strength.
- Try step exercises to tone your glutes, hips and thighs. Place a platform in front of you; it should be at the knee or higher. Place your right foot on the surface. Then, step onto the step with your left foot. Lower your left and right foot. Do 12 reps per dominant foot. Also perform this exercise laterally to tone your hips and outer thighs.
- Do the plank. If you are a beginner, start with a half plank by supporting yourself on your knees. Once you get stronger, move on to a full plank. To work the oblique muscles, do the side plank.
- Do push-ups that involve the big dentate. Work your shoulders and shoulder blade area to better support the curves of your upper body. Position yourself on all fours, then bend your arms to rest on your elbows. Contract your abdominal muscles in and assume a low plank position with your legs extended. Squeeze your shoulder blades for 2-5 seconds, then April. Do 2 sets of 10 repetitions as you slowly inhale and exhale.
- Focus on the inner thigh with the shell exercise. Lie on your side and lean on your elbow. Arrange your knees in front of you, as if you were sitting in a chair. Spread your knees while keeping your heels together. Pause and lower your upper knee in a controlled manner until it meets the other. Do 20 repetitions, and make sure your hips don't move, so that you focus all the work on your thighs.
Part 3 of 3: The Right Clothing to Have an Hourglass Body
Step 1. Bring horizontal lines
The horizontal lines make a body that is not excessively long and slender seem more curvilinear. They accentuate the most prosperous parts and shapes, which is ideal for anyone looking to have an hourglass physique.
To be able to have a more curvy physique, try thick lines
Step 2. Avoid dressing completely in black
It's a slimming color, and it can emphasize a petite build or cancel out curves. Instead, bring bright colors or, better yet, patterns that create a certain texture on the body.
If the lower body is curvy while the upper body is not, then wear a darker color on the bottom and a lighter one on the top to balance the shapes
Step 3. Emphasize the waistline
Regardless of your body type, opt for dress designs that emphasize the waistline to achieve an hourglass physique. Make sure they highlight the thinnest part of the waist. This optical trick gives the illusion that the curves are more pronounced precisely because it draws attention to this area.
- Try a sweater or dress with peplum. This dress pattern can help emphasize a curvy silhouette, regardless of your body type. The peplum contributes to the creation of an hourglass body because it tightens at the waist and is flared at the hips.
- Bring a belt. Like the peplum, this accessory allows you to give the illusion of having an hourglass body; in fact, it tightens at the waist, while the rest of the dress flows on the hips.
Step 4. Wear bulky clothing
Instead of models that are too tight, go for soft and flowing clothing. To enhance the waistline, add a belt, so this part of the body will appear slimmer, and the rest of the body more shapely. Try shirts with sleeves that add volume, such as ruffled or puffy ones. Wrap blouses are another ideal garment to have an hourglass body.
Try maxi dresses, mermaid, tulip, pleated and layered skirts to create an optically curvy physique. Also, wear harem pants, bat-sleeved dresses, or garments with ruffles along the front
Step 5. Try wide leg pants or skinny jeans
Both models are ideal for creating a more curvy physique: tight jeans embrace natural curves, whether pronounced or not, while wide-legged ones create amplitude and shapes in the lower part of the body.
Advice
- Don't get stressed out every time you miss a diet. Cutting calories and changing diets are extremely difficult at first. If you eat chocolate or make a bad choice when dining out with your friends, don't despair. Try to make up for it the next day and learn from your mistakes. Never give up!
- You won't be able to have the hourglass body overnight, but celebrate small victories as your body changes for the better and rediscover a healthy lifestyle.
- Start small. Getting the body to lose weight and build muscle takes time and effort.
