“How To Get Hourglass Figure – The Truth About How To Get Hourglass Body Shape” – Monica May
Do you want to get bigger hips and a small waist?
Girl, you’re not the only one – millions of women ask themselves this same question when they look in the mirror, every single day:
“How to get hourglass figure and look like a fitness influencer”
And I can’t say I’m not one of them :)
Wide hips and tiny waist…the glass hour figure looks amazing, but then again it seems so freaking hard to get.
This trend started a few years back, as fitness and health started getting more and more popular and strong and curvy became the new sexy.
But the real question that pops out is: can you really get an hourglass figure if you’re not born with it?
And if that’s possible, how to get a smaller waist, and get an hourglass body shape?
Today I’ll give you my full guide on how to get hourglass figure, and finally find out if it is actually possible to do this depending on your genetics!
Let’s get started.
Check out my video, where I explain everything in details!!!
Why The Heck Some Woman Have Hourglass Body Shape And Others Don’t?
Reason #1: GENETICS
Having that hourglass body shape is usually all because of genetics.
So, the main reason why some women have the hourglass body shape and others don’t is simply because some are born with it (lucky them).
Some of us are born with bigger hip bones, the same way some of us are born with bigger noses than others.
Bone structure plays a huge role which is again genetics, plus the places the body stores fat which also varies from one girl to another.
We are all made differently and even if you crave another girl’s body, if you think about it being different and unique makes you special and beautiful.
Now, there are few body shapes:
- Triangle – narrow shoulders and wider hips,
- Round – rounder in the midsection with thinner legs,
- Inverted triangle – broad shoulders and narrower hips,
- Rectangle – Straight up and down so your shoulders, waist, and hips look almost the same width when viewed from straight on, and
- Hourglass shape – balanced upper and lower body with a narrow waist.
But, can we ever change our body shape?! Can we transform from one body shape to another, change our shape waist and our genes?
Hold on girls, we’re getting there :)
Reason #2: BODY FAT
The other reason why you may not have the hourglass body shape is weight gain.
If you have excess fat on your body, your natural curves may be hiding away underneath the fat layer.
In cases like this, simply by following a healthy meal plan and exercising regularly you can achieve your desired body shape.
Reason #3: PS
But, we’ll get there later on 🙂
Can You Change Your Body Shape & Get Bigger Hips If You Are Not Born With It?
I’ll lie if I say you can.
But, this doesn’t mean that through proper nutrition and the right exercises you won’t get closer to your dream body, because you absolutely will.
However the “picture perfect” of our dream body is usually the body of another girl. And that girl isn’t you, so instead of focusing to get her body, focus on making the best out of your own.
You obviously can’t change your body frame and bone structure, so if you fall into the rectangle category, it’s probably nearly impossible to achieve an hourglass figure…
But, there is always something you can do about that desired hourglass body shape and you are just about to find out a few ways you can do that.
I’ll guide you through eating right, to playing with muscle mass and body fat.
Yes, you heard it right, muscles can be shaped to a certain degree and you can work on some parts of your body to make them bigger than others.
It’s true, you cannot control your bones and where your body stores fat, but how much fat is stored is entirely up to you.
So stay with me, as we go through every single detail step by step!
Find out more about this in my recent guide: Can You Get Bigger Hips & Small Waist? The Truth About Getting Hourglass Body Shape – Glass Hour Figure>>>
What Doesn’t Work?
First, let’s take a second to go through the things that actually DON’T WORK!
1. Spot training
I’ve said it many times, there’s no such thing as spot training in fitness.
Unfortunately you cannot choose which body part you want to lose weight from, so you’ll just have to work on your body as a whole piece.
2. Single exercises
I’ve heard this so many times:
Do this exercise to get small waist! Or Do that exercise to get big hips!
The truth is there’s not a single exercise in the whole wide world that will make your waist smaller, or your hips big, or abs strong.
It’s a combination of exercises, routines, muscles, and again, working on your body as a whole piece, to get the results you want.
3. Waist trainers
Waist trainers don’t work and are such a waste of your time and money.
Yes, you look “hourglassed” while wearing it since it’s made to compress your waist to its maximum. However, once you take it off, your body returns to its natural position.
And thank god for that, because there are organs inside you, that are being pressed and pushed when you wear the waist trainer.
And of course I’ve tried it to, how could I not?
They were so popular back in the days. The Kardashians were promoting it.
I even tried working out with a waist trainer.
Ugh… the only thing it did for me was it made me feel super uncomfortable and made it hard to breathe.
So, no, waist trainers do not help you get smaller waist, and that’s a fact.
4. “X days to get hourglass body shape” guides
The first things that pop after typing how to get hourglass body shape is 3 days or 14 days guide to getting there.
I hate these kinds of FAKE fitness guides, because they are so far from the truth.
You obviously can’t make serious changes to your body in 3 days, or 14 days, maybe not even in a month.
So, a rule of thumb is that if it looks like it’s too good to be true, it probably is.
So, What Can We Do About It?
How To Get Hourglass Figure
As I said, there are a few things you can do to try and get an hourglass body shape.
So fit girls, take a few moments to go through every single step of the ultimate hourglass shape guide!
I’ll try to explain them all thoroughly and finally help you figure out how to get hourglass figure and how to get an hourglass body shape (the glass hour figure).
Let’s jump right into it!
1. Start Eating Healthy
A healthier diet is the first step to getting the body of your dreams.
Healthy food is the #1 rule when it comes to losing weight and achieving any fitness goal.
You cannot control where your body stores fat, but how much fat is stored is completely your personal choice.
You can “work your ass off” in the gym every single day of your life, but if you don’t eat right, it’s all worthless…
Because everything comes down to what you eat at the end of the day.
I talk all about this in my video Why Your Glutes Won’t Grow, you can learn more in it:
As I mentioned before, one of the reasons you don’t have hourglass figure may be because you have excess fat covering your body.
This means that you may even have hourglass body shape but it’s hiding away underneath the fat.
And the best way to lose that excess fat is by eating healthy.
You can do thousands of crunches a day, but if you don’t eat right you’ll still have fat covering your belly and preventing you from achieving that desired small waist.
Not to mention the fact that you need clean proteins to gain lean muscles in the areas you want to.
Fit bodies are made in the kitchen first.
If only it was not that freaking hard to eat healthy, right?
The truth is, it’s not enough just to eat low-calorie foods because nowadays we know that calories don’t matter if they come from low nutrients foods.
That’s why I’ve created my all in one meal plan + workout program RADIATE, to help all of you struggling to lose those stubborn inches and finally get the body of your dreams.
You can find over 100+ healthy recipes there, divided into schedule and 3 meals per day + snacks:
This is exactly how I got my hourglass shape, and now you can do it too.
Nutrition is EVERYTHING, so head on to RADIATE and start eating healthy TODAY!
2. Exercise Daily 4-5 times a week
Many girls ask me what’s the best exercise to get hourglass body shape.
Now listen very carefully:
There is not a single exercise that will help you achieve the hourglass body.
And there’s not a single body part you should work on to get bigger hips and a small waist.
People who tell you that they have the ONE exercise to help you get hourglass body shape – lie.
You know why? Because you should work on your body as a whole piece.
The only thing that matters is making exercise a habit and a part of your lifestyle because that’s the only way you’ll get long-term results.
Exercise 4-5 times a week on your whole body and toss in some effective booty exercises and you’ll get the results you want.
I had the best results when I started doing HIIT workout.
The intervals work amazing when it comes to getting that hourglass body shape since you want to lose weight around your waist (for example) and build muscles in the booty.
So, HIIT is perfect in reducing the fat, without tapping into those lean muscles.
If you don’t follow a workout program yet, you have to try out my all in one RADIATE Program right now!
3. Do A Lot Of Heavy Weighted Booty Exercises
Doing glute exercises overall will help you grow your booty stronger, firmer and rounder.
So, start including all kinds of booty exercises in your workout routine.
However, there’s not a single exercise to give you those booty gains – you’re gonna have to experiment and engage every single muscle in your glutes.
This means that you should include different kinds of movements in your daily routine.
Starting from deadlifts and heavyweight sumo squats to glute bridges and hip thrusts.
In my workout program, you’ll find over 100 different exercises engaging different parts of your body plus targeting your booty at the same time.
In fitness, diversity is the key, so make sure to keep your glutes excited by approaching them from different angles.
Here’s my favorite SIDE BOOTY WORKOUT to grow a wider booty!
It’s only 15 minutes, so try it out right now!
Also, check out my My Glute Activation Workout Plan + Best Glute Isolation Exercises
4. Use your muscles – Build a stronger back
The next step in my “how to get hourglass shape” guide is using your muscles and working on that back.
Now, I hope I don’t have to explain why you don’t need to be afraid of lifting weights, however, I’ll tell you one thing:
As you lift weights your body will start getting toned and every single part of it will start taking a nice curvy shape, that you are going to love.
The thing is, as you work out, your muscles can do two things: get bigger or get smaller.
And when you lift weights your muscles will most certainly grow.
This means your waist won’t get any smaller by training abs, therefore you can and should train abs especially your obliques without using weights.
On the other hand, you can work harder on your lower and upper body, meaning lifting heavy weights when working your legs and booty, but also your back.
Why your back?
Well, the idea in the hourglass figure is to build up a wider back, so that you get that reverse triangle in your upper body, a tiny waist in the middle, and then another triangle from the waist down.
And you can achieve that by working on building a stronger and wider back.
Here’s how you can do that:
Work your whole body, part by part, shaping muscle by muscle.
You have to realize that your body won’t change if you don’t push it out of its comfort zone, and that’s the main reason why weights work so good in body transformations.
5. Don’t Forget About Cardio
Now, in order to maximize the fat burn, we’ll have to do a bit more than eating healthy and lifting weights.
Yes, our body burns fat while lifting weights but it still requires a little bit of cardio in order to maximize the results.
Especially when it comes to the fat wrapped around our belly section, which is stubborn as hell.
And since we want to get smaller waist we should do cardio too.
This doesn’t mean you have to start doing cardio like crazy, in fact you won’t get the desired results by spending hours on a cardio machine.
What you need is High Intensity Interval Cardio Workout, aka HIIT.
HIIT is an amazing way to burn the fat off your body, without tapping into the lean muscle.
Plus, these kinds of workouts will help you lose the excess fat faster, especially the stubborn one around your waist, and they will give you far better results in a significantly shorter amount of time.
Also, it’s still important to train your abs and keep a strong core, because it will help you perform better in almost all exercises.
However, you have to understand that when it comes to getting smaller waist cardio is far more important.
So, include ABS workouts to tone your abs, but don’t skip the cardio part :)
Apart from eating healthy and following the Radiate Program, HIIT workout with lots of heavyweights got me a step closer to my dream hourglass body shape.
6. Avoid Heavy Weighted Oblique Abs Exercises
There is no such thing as a bad exercise!
However, there are certain exercises that can get you to a change you might not like, especially if you work on how to get an hourglass shape.
With that being said, you want to avoid exercises that might harm your glass hour figure.
What are those exercises?
Weighted standing, seated and lying side bends that specifically target the external oblique muscles, which run lengthwise down your sides.
These exercises are not necessarily beneficial for strengthening the midsection and they may add width to your sides. Instead, try rotational exercises that engage all the muscles of the abdomen to help keep your waist tiny. – Dr. Len Kravitz
And he is absolutely right: these kinds of exercises strengthen your side AB muscles and that way your core might get wider, or get the illusion that you have a wider waist.
As I said before, when it comes to exercising, your muscles can either grow or slim down.
And the waist part is the one we want to keep smaller, not bigger.
Although this can happen only if you have a shape that doesn’t have that much of a waist anyway, I’d avoid these exercises just in case.
If you are looking for a quality abs workout, you can check out my 10 min, at home, ABS workout to work those abs while burning fat:
7. Start Loving Yourself More
And the last thing you should do to get hourglass body shape is self-love!
That’s right! And READ THIS VERY CAREFULLY because this is one of the most important things when it comes to getting the body of your dreams.
Even if you do all of these things you may still not get hourglass body shape.
But you know what? That’s totally okay.
We are all made differently and that’s the beauty of it.
We shouldn’t obsess with society’s beauty standards and one really good reason for that is Photoshop.
It seems like we are letting photoshop set the beauty standards for us, and this has to stop!
Thank God for the honest fitspo girls, that work freaking hard to let us know how Social media really works.
I talk all about this in my video ‘Why You Will Never Look Like a Fitness Influencer’…
You just have to check it out!
But here are some examples I talk about in my video…
Let’s take Imre Çeçen as an example, an Instagram fitspo who is not afraid to share posts like this:
She often shows how easy it is to spice things a bit and get a totally different look.
PLEASE DO NOT GET ME WRONG – I’m not denying that glass hour figure exists because it does.
It’s just so sad that nowadays Photoshop and plastic surgery tend to set up the rules of how we should look, and we have to stop it.
Also, let’s not forget the power of social media, that gets us craving for our favorite fitspo body.
But you know what? Posing makes your fitspo to look so freaking good. Here’s Jelly Devote showing us how posing can work.
She is fit, she is sexy and yes she has that hourglass body shape, but she’s far from perfect.
Things are not always what they look like, and I just want you to know that.
Nobody’s perfect, some are just better at hiding it than others, and you shouldn’t let society make you think you’re not worth it, because you totally are!
And you should think about this next time you feel bad about yourself when you’re standing in front of that mirror – YOU ARE YOU AND THAT IS YOUR SUPERPOWER!
Now It’s Your Turn To Rock Your Hourglass Body Shape!
You got every single detail you need to know in order to get that glass hour figure. You just need to go for it!
Take an action, start eating healthy TODAY, exercise daily, set up lots of healthy habits and don’t forget to love yourself!
That’s the only way to get your dream body, get healthy, fit and happy.
Make the best version of yourself and remember to focus on being your own beautiful, instead of chasing someone else’s body shape.
Love and hugs to all of you babes!
Till next time,