If you want to have a body with hourglass curves, then you must reduce total body fat and improve muscle tone in the thighs, hips, back and stomach. While you can't get bigger breasts or hips with exercise and diet, you can add beautiful curves to your body. Adding a few fashion tricks to your routine can also help give the illusion of a curvy body.
Step
Part 1 of 3: Changing the Way You Eat
Step 1. Consider reducing your daily calorie intake
If you are aiming to lose weight, a combination of diet and exercise is the best way to lose fat and get beautiful curves. Try reducing your calorie intake to about 1,200-1,400 calories a day to lose 1/2 to 1 kg of body weight in a week.
Step 2. Eat for your increased workout while still cutting calories
Making dietary changes can be difficult, especially if you've already started an exercise routine. Start by making smart choices to reduce your 1,200-1,400 calories. Reduce the amount of sugar you consume. Processed sugar and high-fructose corn syrup can have a negative effect on your weight loss efforts. Also avoid consuming processed foods. You should still eat natural, unprocessed foods.
- Consume more fruits and vegetables. Try eating snacks like avocados, kale chips, carrots, hummus, berries and other products that affect your system while still limiting your appetite.
- Add low-fat dairy products. Consume high-protein Greek yogurt, skim milk, and low-fat cheese as part of your normal calorie intake. Dairy products can help build muscle and keep you feeling full for longer.
- Eating dessert and French fries may have become part of your daily menu, but don't do it too often, and make it a "threat" food, not a daily meal. Remember that these "threat" foods should not be eaten every day, or even every week.
Step 3. Add fiber to your diet
Most people should consume 25 to 35 g of fiber per day, but most only consume about 10 g per day. Studies have shown that thick fiber can make you feel fuller and reduce your appetite.
- To add good, weight-loss-friendly fiber to your diet, eat beans, asparagus, Brussels sprouts, and oatmeal. Whole grains, vegetables, and complex carbohydrates are full of good fiber.
- Incorporate increased amounts of fiber into your diet slowly. Adding too much fiber too quickly can cause stomach upset, nausea, and diarrhea.
Step 4. Increase the amount of water you drink
When you start your fitness routine, you should drink at least 2.5 liters of water per day. This means 10.5 glasses of water with a glass measuring 236 ml. Exercise increases your need for water to replace lost fluids. Drink more water before, during and after exercise.
Step 5. Cut down on alcohol
Alcohol can add unwanted calories to your diet, slow down your metabolism and cause more stress in your body. Reduce the days you consume alcohol, as well as the amount you drink.
Part 2 of 3: Changing the Body to Get Beautiful Curves
Step 1. Prepare your body for muscle building and fat loss
Making significant and positive bodily changes must be done both physically and mentally. Make sure your body is in shape so you can see the best results.
- Schedule bedtime. People who sleep less than 7 or 8 hours at night tend to be fatter in the midsection. This can hinder your efforts to reach your goals. Take the time to turn off electronics and relax just before bed, so you can sleep soundly.
- Add activities that can reduce stress in your daily life. When the body feels stressed due to work or personal life, it secretes cortisol, which tells the body to accumulate weight at the waist. Try deep breathing, yoga, meditation or instrumental music to reduce anxiety.
Step 2. Increase your cardio workout
To lose more body fat and tone your muscles, increase the amount of aerobic/cardio exercise you do. To burn fat, you should exercise 5-6 days a week, and increase your cardio to at least 45 minutes at a time. Increasing exercise from 30 minutes to 1 hour can increase muscle tone and get rid of large amounts of fat. You will get beautiful body curves faster.
If you don't have time to train for 45-60 minutes at a time, divide the time into 2 30-minute workouts. Work out at the gym for 30 minutes and have a brisk walk after dinner. Make sure to do at least 1 type of exercise for 30 minutes to get the benefits
Step 3. Do interval training
High-intensity interval training (HIIT) is doing very intensive exercise in a short time followed by less intensive activity or rest. This type of exercise is great for getting rid of fat. To do this, warm up, then alternate between low/moderate intensity exercise and high intensity exercise for 2 to 4 minutes at a time.
For example, try to run as fast as you can for 1 minute (or 15 or 30 seconds to start if you can't run for a minute). Then walk in double the time (2 minutes of walking for 1 minute of running; 1 minute for 30 seconds; 30 seconds for 15 seconds). Repeat 5 times to get rid of fat with 15 minutes of exercise. As your fitness improves, run longer and faster runs, jog instead of walking or rest, and increase the time to 30 and 45 minutes
Step 4. Try muscle confusion (constantly changing exercises to "confuse" the muscles)
To get a curvy body, you have to balance your upper body workout with your lower body workout. Differentiate each exercise to work different muscle groups to tone all parts of the body and keep the metabolism high.
- Try joining an exercise class, such as spinning, barre, cardio burn, flow yoga or boot camp once a week.
- Do exercise with machines such as elliptical, treadmill or stair stepper in 1 day. You can set these machines to perform interval training.
- Try other activities such as swimming, hill climbing, brisk walking or biking to add a bigger workout to your routine.
- Use strength training sessions of 30 minutes or longer as cardio and strength training. Use a lifting machine or hand weights and add to a 30-minute machine workout. Reduce the rest time between sets to keep your heart rate fast and your body sweating.
Step 5. Tighten your curves around your hips, thighs, waist and chest with strength training
To achieve and maintain a curvy body, focus on your legs and arms while strengthening your midsection. Another thing to do when strengthening your curves is not to forget your back. Do strength training 3 to 4 times per week - basically every other day. After your cardio workout burns excess fat, it will give you an hourglass figure.
- Do squats to build your gluteus (butt) and thigh muscles. Keep your abs tight and your spine neutral. Add hand weights for added resistance.
- Do step ups to improve the gluteus, hips and thighs. Place a bench knee-high or higher in front of you. Place your right foot on the bench. Then, step your left foot onto the bench. Lower your left leg and right leg. Repeat 12 times changing the front leg. Do side steps to fix the hips and outside of the thighs.
- Do planks. Do a half-plank on your knees if you're just starting out. As your strength increases, work your way up to a full body plank. Do a side plank to train the oblique muscles (the muscles on the side of the body).
- Do the Serratus pushup. This will work the shoulder and shoulder blade areas to support the curves of your upper body. Place your hands and knees on the floor. Lower your arms so that you are resting on your elbows. Tighten your abdominal muscles inward and perform a low plank position with your feet out. Press the shoulder blades together for 2 to 5 seconds, then release. Do this in 2 sets of 10 reps while breathing slowly.
- Work your inner thighs with the clam shell exercise. Lie down on your side, resting on your elbows. Place your knees in front of you as you would when sitting in a chair. Open your knees but keep your heels together. Stop and lower your knee until it rests on the other knee. Do this 20 times, and make sure you don't move your hips so that all of the movement is done only by your thighs.
Part 3 of 3: Get a Beautiful Curvy Body with Clothes
Step 1. Wear horizontal stripes
Horizontal lines help make your body appear rounder instead of long and slender. This outfit accentuates your biggest body parts and curves, which is a good thing if you're trying to shape your curves.
Try a wide line to help give it a more rounded look
Step 2. Avoid wearing all black
Black is a slim color and can accentuate your thin body shape, or reduce your curves. Instead, wear bright colors, or better yet, wear patterns that give your body texture.
If you have a curvy lower body, but not a curve in the upper half of your body, then wear a dark color on the bottom and a light color on the top to balance your body shape
Step 3. Tighten the waist
To create an hourglass shape regardless of your body type, look for clothing styles that require you to tighten your waist. Make sure to tighten the waist as small as possible. This waist pull gives the illusion of a more defined curve by shifting attention to a smaller waist.
- Try on a peplum outfit or top. This style of clothing can help accentuate a curvy silhouette regardless of your body type. Peplum gives body changes around the waist, which expands at the hips, and narrows at the waist.
- Wear a belt. Like peplum, belts help give the illusion of an hourglass figure by helping to narrow your waist and allowing your clothes to expand at the hips.
Step 4. Wear clothes that have volume
Instead of wearing tight cuts, choose clothes that hang loose. This outfit, like waist tightening, makes your waist look smaller but the rest of your body will look curvy. Try shirts with sleeves that add volume, such as ruffle sleeves or puffy sleeves. Another great look for an hourglass effect is a wrap shirt.
Try maxi dresses, mermaid skirts, tulip skirts, pleated skirts, and skirts that have multiple layers to help give the illusion of a curvy body. Also try harem pants and dolman sleeves, or ruffles along the front
Step 5. Try wide-legged pants or tight jeans
Both of these styles can be used well to enhance the curves of the body. Tight jeans will wrap around your natural curves no matter how big or small you are, and wide-legged jeans give a wide look and shape to the lower body.
Tips
- You won't be able to get beautiful curves overnight, but celebrate small successes when your body gets better and you become healthier!
- Don't be depressed when you make a mistake in your diet. Cutting calories and changing diets can be very difficult at first. If you eat cake or make poor choices when out with friends, don't stress. Make better choices the next day and learn from mistakes. Do not ever give up!
- Start slowly. Conditioning your body to lose weight and build muscle takes time and dedication.
