So you\u2019d like to see a curvier silhouette when you look in the mirror, and you\u2019re wondering how to get an hourglass figure. First, you should know that genetics play a huge role in your natural body shape and how you build muscle and lose fat.<\/p>\n
Not everyone is born with the hourglass genes, so you want to prioritize\u00a0progress\u00a0\u2014 like building muscle or feeling less winded during your workouts \u2014 over chasing one specific body type.<\/p>\n
\u201cIt\u2019s important to remember that this figure is not the most common body type and that it\u2019s most important to focus on maintaining a strong, healthy, and mindful body,\u201d says\u00a0Rachel Butler-Green, CSCS.<\/p>\n
Still, there are healthy ways to build your shoulders and hips and slim your waist to accentuate this figure as much as your body type will support. Here\u2019s what you need to know.<\/p>\n
\u201cThe hourglass shape is characterized by having hips and shoulders that are nearly equal in width and a narrow waist, giving the illusion of an hourglass,\u201d explains\u00a0Jim White, RD, ACSM EX-P, owner of Jim White Fitness and Nutrition Studios in Virginia.<\/p>\n
(If it\u2019s easier to imagine a person, he adds, Marilyn Monroe is often considered the quintessential hourglass figure.)<\/p>\n
Although shoulder width may not be a measurement that many people pay attention to, a wider torso is what differentiates the hourglass figure from a pear shape (in which the hips are typically wider than the shoulders or bust).<\/p>\n
Not exactly. However, anyone can focus on building certain parts of their body to more closely resemble an hourglass \u2014 like sculpting stronger shoulders or a booty with more circumference.<\/p>\n
Your nutrition plan and a tailored workout routine \u201ccan have a significant impact on the appearance of your overall body shape,\u201d White says. But because genes play a significant\u00a0role in body fat distribution, you need to be realistic with your goals.<\/p>\n
Sculpting an hourglass figure is particularly tricky, points out\u00a0Ben Walker, CPT and founder of Anywhere Fitness in Dublin, because many people need to focus on fat loss to tone their waistline (more on that in a second). This may make achieving the other aspects of an hourglass figure harder.<\/p>\n
\u201cWhen working out and losing body fat, your shoulders and hips will naturally shrink in size along with your waist,\u201d Walker says.<\/p>\n
Unless you\u2019re following a bodybuilding routine that\u00a0targets muscle growth, you\u2019re likely to\u00a0slim down as you get stronger.<\/p>\n
\u201cThe truth is that the\u00a0midsection is really made in the kitchen,\u201d Butler-Green says. So although there are exercises that can help strengthen your core muscles, you won\u2019t see their effects without a solid nutritional foundation that supports weight loss.<\/p>\n
\u201cIncorporating high-intensity interval training (HIIT) and strength training will help slim down unwanted fat while maintaining muscle definition,\u201d Butler-Green adds.<\/p>\n
She suggests choosing HIIT exercises that increase your heart rate but also target your core, such as\u00a0mountain climbers,\u00a0Russian twists, cable rotations,\u00a0wood chops, and\u00a0planks.<\/p>\n
White suggests combining your healthy diet with a combination of strength training and HIIT or\u00a0steady-state cardio\u00a0to achieve the slimmer waistline characteristic of the hourglass figure.<\/p>\n
But keep in mind spot reduction isn\u2019t possible, Walker says \u2014 whether it comes off of your waist first or last depends on your genetics. He recommends short, intense bursts of cardio to help you maintain as much muscle as possible while losing fat.<\/p>\n
Patience is also crucial, so don\u2019t overestimate\u00a0how much weight you can realistically lose\u00a0in a certain timeframe.<\/p>\n
\u201cThere is no single diet that is best for achieving an hourglass figure,\u201d White says.<\/p>\n
That\u2019s actually a good thing \u2014 it means you can choose a nutrition plan that\u2019s sustainable for you, as long as it creates a\u00a0calorie deficit\u00a0and includes\u00a0lean protein\u00a0to support muscle growth.<\/p>\n
\u201cIt would also be helpful to limit processed foods and foods\u00a0high in added sugar\u00a0that encourage fat storage,\u201d White says.<\/p>\n
Walker suggests combining heavier compound movements (like squats and deadlifts) with hip- and glute-specific exercises. Here are a few to add to your next workout:<\/p>\n