Get An Hourglass Figure: Best Exercises For Your Perfect Body

Get An Hourglass Figure: Best Exercises For Your Perfect Body

Many women are now looking for an ideal figure they would like to be, guided by their quest for a beautiful body. One of the most common and widespread ideals in modern society is the hourglass figure. This is the classic ideal female form represented by many superstars. Hourglass figure parameters are 36-34-36 or 90-60-90 for your bust, waist, and hips, respectively. This is depending on the metric system of your country.

However, this does not mean that if your parameters deviate, your figure isn’t hourglass. The most important thing about an hourglass figure is its proportion. Here is all the essential information on how to get an hourglass figure and a bunch of the most effective exercises for your beauty. 

You can also get an hourglass figure with the BetterMe app. Follow a customized workout plan that targets all your problem areas and stick to a healthy meal plan that will help you trim a couple of inches of that unwanted fat!

Why is your waistline important?

According to various studies, the size of your waistline is an important indicator of your health. National Heart, Lung, and Blood Institute claims that adult female waistline should be no more than 35 inches (89 cm). A wider waistline indicates a possible accumulation of harmful visceral fat around your internal organs. This type of fat significantly increases the risks of Alzheimer’s, heart disease, and diabetes. It can also increase your levels of cholesterol. Finally, proteins from visceral fat may inflame your body tissues and narrow blood vessels that can trigger high blood pressure. This is why it is crucial to modify your lifestyle and diet to improve your health, along with your looks. 

How to get an hourglass figure?

Hourglass figure usually consists of a smaller waist balanced by a bigger bust and curvy hips. Accordingly, you need to focus on five areas of your body – upper body, waist, glutes, upper thighs, and hips. It is important to consider your current parameters when developing a training plan. If you are already quite slim, focus on training your muscles around your shoulders and chest. If you are overweight in the midsection, focus on shedding it.

It is worth noting that it is necessary to be critical of those ideals popularized by superstars. Very often, these ideals are formed not by a healthy lifestyle, but expensive cosmetic procedures, personal trainers, and the right angles for photos. Therefore, do not expect perfect results. Rather, focus on overall improvements in your looks and health promotion.

Hourglass Figure Exercises

There is an astounding variation of strategies aimed at sculpting an hourglass figure. Aside from walking, swimming, and cardio, there are particular exercises focused on the areas of your body outlined above. Here are some of the most effective ones:

  • Bridge

Lay down with your back on the ground and bend your knees. Raise your hips off the floor until they are in one line with your knees and shoulders. Hold the position for five seconds and get back to the start.

  • Side plank

Begin on your side with your feet together and one forearm directly below your shoulder. Contract your core and raise your hips until the body is in a straight line from head to toe. Hold the position without letting your hips drop for the given time for each set, then repeat on the other side.  

  • Heel touches

Lay down with your back on the ground, with your knees bent and pointed towards the ceiling. With your arms on your side, raise the shoulders slightly off the ground. Using your abs, rotate the right hand down to your right foot and then back up. Then repeat the same thing with your left hand. Alternate back and forth for the planned amount of repetitions.

  • Chest press

A dumbbell is required for this one. Lie on a mat, with your knees bent, and hold a dumbbell in each hand. Then, press your arms upward, palms must be facing your legs. Slowly bend your arms and lower them to the side, parallel with the shoulders, until your elbows nearly touch the ground. Push your arms back up, reversing the previous movement. Keep pushing the dumbbells following the proper trajectory.

  • Windshield wipers 

Lie down and spread your arms, as if forming a letter “T” with your body. Lift your legs while keeping them inseparable. Tilt your legs sideways as if they are a windshield wiper while keeping your arms, shoulders, and hips firmly on the floor. 

Aside from the exercises to incorporate into your regular workout, you can also try yoga if you’re striving for an hourglass figure. Yoga is a powerful practice for your body and mind. It is notably effective in terms of waist size reduction, and it can also yield psychological benefits. Yoga is spiritual and physical practice simultaneously, and enrolling in a yoga class or even just practicing some poses by yourself can bring peace and calmness to your stressful life.

The BetterMe app is what you need if you want to successfully get an hourglass figure with the help of sure-fire methods, such as a healthy diet and regular workouts.

Final thought

To sum up, if you strive to get an hourglass figure, you need to focus on certain areas of your body. It is necessary to change your dietary practices and focus on a balanced workout. Incorporating exercises that focus on those hourglass figure areas can help you achieve the body you dream of faster. Nevertheless, it is important to perceive superstars’ ideal bodies critically, without blaming yourself for the failure to conform to the ideal. Remember that your goal is not just to have better looks but also better health. 


This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!