(Updated for 2017) Plenty of women today are undergoing surgeries, wearing padded under wears or ingesting all different sorts of pills, just so they can increase their hip to waist ratio to achieve an hourglass figure. Let me just tell you ladies; all that isn’t necessary. You don’t need to wear stuffed clothing or undergo any expensive and risky surgery to get your curves because there are exercises and routines freely available for you to build the muscle mass in the right places for a curvy physique. The hourglass figure is one whereby the waistline is at least 10 times smaller than the bust and hip measurements, resulting in a wide bust, cinched waistline and a wide hip, essentially the shape of an hourglass. Keep in mind that while the natural shape of your body is determined mainly by genetics, with proper diet, wearing the right clothes for your body type and doing the right exercises, you can achieve or give the appearance of having the highly sought after hourglass shape. If you want to go a bit extreme you can even do corset training which can help to reduce the size of your waist by a couple inches. Here is what you need to do to get an hourglass figure. STEP 1 – Start with the upper body Your upper body will need to be in shape as well before you can have an hourglass figure. Your shape wouldn’t be considered hourglass if you have a toned and curved lower body with a cinched waistline but your upper body is flabby and wobbly or too skinny so you look unbalanced. To avoid such a thing, it’s important to do shoulder and arm exercises that will help to tone and add some mass to your upper body. Just picture how fabulously your shoulders and arms would complement your hourglass shape while wearing a waist -cinching strapless dress! Arm circles, bench dips and shoulder presses are a few good exercises you can try. Arm circles These are very easy to do and you don’t need any equipment to do it. Simply stand with your feet about hip-width apart, extend your arms out to the sides so they are in line with your shoulders then start rotating your entire arm forward in small circular motions. Your elbows and wrists should not be bent. Rotate your arms for about 20-30 circles them start rotating backwards for the reverse. If you wish to make it more challenging you can hold dumbbells as you do this exercise. Tricep/Bench Dips These are done using a chair, bench or exercise step. What you’ll do is sit up straight on the edge of the step or chair with your legs extended in front of you. Grip the edge of the chair or bench firmly then slowly slide your butt off the edge, lowering your body towards the floor until your arms form a 90 degrees angle. With your back still straight, push yourself back into the starting position and repeat for 15-20 reps. Do three sets. Shoulder Press A shoulder press is done by holding in each hand, a dumbbell and lifting them to shoulder level with your elbows bent. Straighten your arms slowly, raising the dumbbells over your head without locking your elbows. Hold in this position for just a few seconds and then gently lower your arms back to the starting position. Repeat for 15-20 reps, do 3 sets. This moves definitely help to carve your hourglass figure. Increase your chest size for an hourglass figure Having a curvaceous butt and a tiny waist doesn’t mean you have a hourglass figure, your upper body must also be fuller. There are quite a few muscle training exercises that you can do to increase your pectoral muscles underneath your breast tissues for a fuller chest with firmer and more perky boobs. Some great exercises to increase your pectoral muscles are bench presses, dumbbell fly and push ups. Bench Press When doing bench presses, you will need an exercise bench and a barbell. Pack on the size weights you prefer then place the loaded barbell on a bench rack and lay flat on the bench beneath it. With your hands spaced at shoulder-width apart, reach up and grasp the bar then slowly lift it off the rack, re-positioning the bar directly above the middle of your chest and extending your arms. Slowly, with elbows bending out to the sides, lower the bar to your chest. Firmly press the bar back up to the starting position and repeat. Dumbbell Flys To do dumbbell flys, hold a dumbbell in each hand and lie flat on your back then extend your arms out directly above you. Bend your elbows slightly and lower your arms out to the sides until your body forms a “T” shape. Hold in this position for a couple seconds, then slowly raise your arms to the starting position and repeat. Push-ups To perform push-ups, start in a plank position with your back straight, palms flat on a solid floor at shoulder width apart and underneath your shoulders. Your feet should be propped on your toes and the balls of your feet with your feet together. Slowly lower yourself using just the strength in your arms until your elbows form a 90-degree angle. Just as slowly raise yourself back up into the plank position and repeat. STEP 2 – GET a smaller waist You have trim your waistline. Getting a smaller waistline is possibly the most significant part of achieving the coveted hourglass figure. To accomplish this you will need to do a combination of weight loss and targeted core exercises. You will need to be careful though because many of the traditional core exercises can actually bulk up your core muscles resulting in a flatter but wider waist. This you don’t need when your aim is an hourglass figure! Instead, your core exercises should target your oblique and lateral muscles groups to trim and tighten your waist. Exercises like pull-ups, side planks and side crunches are great for achieving this. Pull-ups To do pull-ups, an exercise bar will be needed. Grasp the exercise bar with fingers facing towards you – this pull-up position is difficult but is great for exercising the lateral muscles. Pull up your body towards the bar until your chin is just above it. If possible hold here for a second or two then lower yourself slowly back to the starting position. Avoid extending your arms completely so as to keep your muscles engaged and repeat. Side Plank To perform a side plank, lie straight on your left side on the floor, with your right foot stacked on top of your left foot. Use your left elbow to prop yourself up so your forearm should be flat on the floor and perpendicular to your body with your left elbow directly underneath your left shoulder. Your entire body should form a straight, diagonal line from your head to your feet. Hold in this position for 30 seconds or more – if you can-, keeping your glutes and abdominal muscles tight. Repeat on your right side. Side Crunch To do a side crunch, on the floor lie flat on your back with your hands lightly behind your head and your knees pulled up at 45 degree angle to your body, your feet flat on the ground. Slightly raise your head and shoulders off the ground then bend your upper body to the right as if trying to touch your right elbow to your right hip. Keep your hips and lower back in position as you do this exercise. Return to your starting position and repeat on your left side. This workout might be hard but is very powerful for getting an hourglass figure. DO THIS 30 SMALLER WAIST CHALLENGE OTHER SMALLER WORKOUT YOU CAN DO STEP 3 – GROW AND SHAPE YOUR BUTT A sexy booty is required to complete an hourglass so you’ll need to firm and tone your butt. Visualize the physique of celebrities such as Jennifer Lopez, Nicki Minaj and Beyoncé, how their tiny waists are offset by well-rounded, sexy rear-ends. You’ll need to do some glutes-friendly exercises to lift and tone your butt like leg curls, lunges and squats. Leg Curls To do leg curls, stand with your feet at shoulder-width apart. Hold on to the wall or a bar for support and curl your left leg backwards as far as you can, trying to touch your butt with your heel, hold for a second then return to the starting position. To increase the intensity and resistance of the exercise you may use ankle weights or the leg girl machine at your local gym. Complete 15-25 reps and switch legs. Lunges In performing lunges, start with your feet shoulder-width apart, then make a huge step forward with your right foot. Lower your hips and bend both knees until they form 90 degree angles. Keep your core engaged. Your front knee must not extend over your toes and your back knee should not touch the floor. Keep the weight in your heel and push back into your starting position, then repeat with your other leg. You can make this exercise more challenging or intense by holding a dumbbell in each arm and keep both arms straight by your sides. Squats Squats are done by standing with your legs a shoulder-width apart, toes pointed outwards at 45 degree angles. Slowly lower your body as if sitting in a chair, keeping most of your weight in your heels and your back straight until your thighs become parallel with the floor. Hold this position for a second or two then return to a standing position, and repeat. AN EFFECTIVE BIGGER BUTT WORKOUT STEP 4 – Cut your calorie intake Creating your hourglass figure is also about hitting the correct body proportions – you want to avoid drastically reducing your weight since some curves are vital to achieve this particular figure. On the other hand though, you will need to reduce the size of your waist which will necessitate a certain amount of dieting. A healthy diet will serve to reduce water-weight and bloating which is great for trimming a few inches off the waist area. Along with cutting back on your calorie intake you’ll also want to monitor the type of calories you are consuming. Calories from protein, fiber, fat etc…will aid in achieving your goals. An example of an ideal body fat percentage for an hourglass shape would be roughly 17% – 25% depending on your height. This is to have enough body fat to enhance your curves but still remain healthy and trim. If you need to shed some weight to achieve a body fat percentage in this range then keep in mind that one pound equates to 3500 calories, therefore, you’ll need to that amount of calories to lose weight. It’s nearly impossible to maintain a healthy diet if you’re trying to starve yourself but fortunately, you can lose weight while keeping your stomach happy by eating frequent but smaller meals throughout your day. Eating more frequently prevents you from becoming too hungry in between meals and then overeating. Eat six small meals daily Eating six smaller meals instead of three large meals daily also helps to stimulate your metabolism, helping your body burn calories faster. Make sure to cut out processed foods. Reducing your caloric intake and cutting back on your portions will not show immediate results in weight loss if you are still eating the wrong types of food. Foods that are processed are high in starch and sugar content which limits weight loss and can cause the build up of harmful toxins within the body. Processed foods more often than not, have very high salt contents as well which leads to bloating and water retention in the body. Go Grains Opt for whole grains and organic produces instead of frozen foods and ready-meals. Watch out for “non fat” Keep an eye out for “non fat” versions of foods such as cheese, yogurts, milks and other foods because while the fat content in them may be low, they are usually packed with empty carbohydrates and sugars that provide little or no nutritional value. Keep healthy snacks on hand Try to always keep a variety of healthy snacks around to help keep you satiated in between meals and prevent you from eating processed or fattening foods like cookies or potato chips. Have a supply of delicious, seasonal fresh fruits in your home along with healthy nibbles like rice cakes, wheat crackers, raisins and nuts. Eat lots of fruits and vegetables I know you must have heard it plenty of times before, but increasing your daily intake of fruits and vegetables will do wonders in helping you to maintain a healthy diet. They are unprocessed foods containing no preservatives or additives (well the organic kinds anyway) which is so common in most of our foods today. Fruits and vegetables have high nutritional values and are low in calories so you can eat as much as you want! Get Colorful Eat lots of different colored fruits and vegetables to keep your meals interesting and to benefit from the wide variety of vitamins and nutrients that each provides. Leafy, dark greens such as cabbages, spinach, lettuce and kale are really good options and are packed with vital minerals and nutrients needed to build a healthy immune system. Boost Energy The Right Way If after a workout or a long day at work you need a sugar-hit then grab a banana or two instead of a soda. Bananas will provide you with the carbohydrate filled energy boost that your body demands without the “crash” side effect which you usually get after eating junk foods or chocolate. They are also helpful to the digestive system, aids in lowering blood pressure and improving your mood. Did I also mention easy to eat! Drink more water Having a glass of water before each meal will help you to eat less as it prevents your body from confusing the symptoms of thirst with hunger and makes you feel fuller faster. Drinking water also flushes harmful toxins from your body, improves the quality and appearance of your nails, hair and skin. If your workout routine is intense then drinking water is also important to prevent dehydration which can lead to a loss of muscle function and headaches. It’s also a good idea to replace any carbonated drinks whether regular or diet with water. Carbonated drinks are harmful and contains empty calories along with processed sweeteners which can build up in your system causing weight gain and bloating. ITS TIME TO GET THAT HOURGLASS SHAPE You know exactly what you need to do now, so take action and start seeing results. Be consistent and never give up on your fitness goals! Original article and pictures take http://www.femniqe.com/2016/07/05/get-an-hourglass-figure/ site
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