The best way to have an hourglass figure is to exercise! There are several strengthening exercises you need to do to tone your shoulders, tone your core, and make your back look like an hourglass. For the time being, wear clothes that accentuate your curves, such as a blouse with a tight waist and high-cut jeans. For the long term, adopt a healthy diet and start beautifying your body by practicing at home according to the following instructions!
Step
Part 1 of 4: Build Your Shoulders
Step 1. Use 2 kg dumbbells to build your shoulder muscles
The movement of straightening the arms to the side (arm raises) while holding dumbbells is useful for tightening the shoulder and upper body muscles so that an hourglass silhouette is formed. Hold 2 kg dumbbells in each hand while extending your arms down at your sides. Stand straight with your feet shoulder-width apart. Lift your arms out to the sides so that your body forms a "T" then slowly lower them back to the starting position.
- To enlarge the shoulder muscles, do this movement 3-5 sets of 8-12 times each.
- If you just want to tone your shoulders, do 2-3 sets of 12-15 times each.
- Contract your core muscles as you train.
Step 2. Beautify your shoulders and chest by alternately straightening your arms up (alternating dumbbell presses)
Hold 2 kg dumbbells in each hand and lie on your back on a bench. Bend your knees and place your feet on the floor; one leg on each side of the bench. Raise your arms to shoulder height while bending your elbows and bring the dumbbells close to your ears. Straighten your right upper arm while holding a dumbbell. As you lower your right arm to its original position, straighten your left arm up. Do this movement alternately.
- To enlarge the muscles, do this movement 3-5 sets of 8-12 times each. One movement means straightening the right arm, lowering the right arm while straightening the left arm, then returning to the starting position.
- To tone your shoulder and chest muscles, do 2-3 sets of 12-15 times each.
Step 3. Build your back shoulder muscles by lifting dumbbells while sitting (seated dumbbell raise)
Sit on the edge of a long bench with your feet on the floor. Lean forward while straightening your back in a relaxed state until your chest almost touches your knees. Hold a 2 kg dumbbell in each hand with your palms facing each other in front of your shins. After straightening your elbows, stretch your arms out to the sides while lifting dumbbells and straightening your back. Lower both arms slowly back to the starting position.
If you want to enlarge your shoulder muscles, do this movement 3-5 sets of 8-12 times each. To tone your shoulder muscles, do 2-3 sets of 12-15 times each
Part 2 of 4: Tighten Your Core
Step 1. Do a back lift to work your core muscles
Lie on your back on the floor bending your knees. Place both feet on the floor and hip-width apart. Relax your arms at your sides. Lift your shoulders and back off the floor so that your upper body arches forward. Extend your arms out in front of your knees and hold for a moment. Lower your back to the floor slowly. Each time you lift your back, try to go higher so that your upper body curves forward more.
- Do this movement 3 sets of 10-20 times each when combined with other core muscle exercises.
- If you're only working on this move, do 3 sets of 20 times each.
Step 2. Perform the "windshield wiper" motion to strengthen and tone your core muscles
Lie on your back with your legs straight on the floor and your arms at your sides to maintain balance. Point your fingers to your buttocks. Activate your core as you lift your legs up and point your toes up. Without lifting your hips off the floor, tilt both legs to the left 30 cm and then return to the center. To perform 1 movement, tilt to the right 30 cm and then return to the center.
Do this movement 3 sets of 10-12 times each
Step 3. Perform a side plank posture and then lower your hips to reduce your waist circumference
Lie on your side while resting on your right elbow. Perform a side plank posture by lifting your hips off the floor while extending your left arm up and stacking the soles of your feet. Make sure your stomach and chest are facing to the side. Slowly lower your hips until they almost touch the floor and then raise them back up to the starting position for 1 movement. Then, repeat the same movement while resting on your left elbow.
Do 10-12 movements for each side
Part 3 of 4: Beautifying the Back
Step 1. Get into a table posture and kick your legs up to tighten your glutes
After resting on your palms and knees, make sure your back is straight while doing the table posture. Lift your left leg while bending your knee until your upper thigh is parallel to the floor and hold for 1 second. Slowly lower your knees to the floor again to return to table posture.
- Do this movement 15-20 times and then repeat the same movement by lifting the right leg.
- Do this movement 3 sets without using weights. You can put weights on your ankles or use an elastic band with one end wrapped around the ankle and the other held in place.
Step 2. Do the bridge posture to work your glutes
Lie on your back with both feet on the floor and hip-width apart. Place your arms at your sides with your palms facing the floor. Lift your hips while trying to straighten your body from chest to knees and hold for 1-2 seconds. Activate your core as you slowly lower your hips back to their original position.
Do this movement 2-3 sets of 8-12 times each
Step 3. Perform movements to work the muscles of the buttocks and hamstrings
Lie face down on a bench with a foam rubber mat. When lying down, make sure your lower abdomen touches the end of the bench and your legs hang down to the floor. Find the most comfortable foot position and activate your core muscles. Use your glutes and hamstrings to lift both legs at the same time to hip height and hold for 5 seconds. Then, slowly lower both legs to the starting position.
- Do this movement 2-3 sets of 8-12 times each. Use weights if this exercise feels light.
- If this exercise still feels heavy, lift one leg at a time.
Step 4. Perform side lunges to work your glutes and thighs
Hold 2 kg dumbbells in each hand while straightening your arms at your sides. Lift your left leg and then step to the side to perform a left lunge. Extend both arms forward parallel to the floor while holding on for a few seconds. Stand up straight again with your feet together. Then, step your right foot to the right side and then stand up straight again to complete 1 movement.
- For beginners, practice without dumbbells. When you are stronger, use dumbbells to work your shoulder muscles at the same time.
- Do this movement 2-3 sets of 8-12 times each for each side.
Step 5. Use a balance ball to work your hamstrings
Lie on your back on the mat, extending your arms at your sides with your palms facing the floor. Place both heels on the ball. Lift your hips using your hamstrings and glutes and pull the ball toward your buttocks until the soles of your feet are above the ball. Slowly straighten your legs back to their original position to complete 1 movement.
Do this movement 2 sets of 10-12 times each
Part 4 of 4: Shaping Curves with Clothing
Step 1. Wear clothes that accentuate the curve of your waist
You can look like an hourglass if you wear clothes that accentuate the curves of your waist. For example, a dress with a waist that is smaller than the bust and a model that extends from the hips down will create a natural curve of the body.
- Wear a blouse or jacket with an adjustable waistband.
- Wear waistbands of various models and sizes to draw attention to the curves of your waist.
- Insert shoulder pads on a jacket or blouse so that the curves of the body are more clearly visible.
- Wear a vertical striped blouse and a waistband to create curves.
Step 2. Wear a pair of high-impact jeans
Don't wear tight, low-impact jeans. Choose jeans with a straight or flared model to accentuate the curve of your waist.
Don't wear long pants or low-heeled jeans because the waistband of the pants will hang down at the hips so they don't accentuate the curves of your waist
Step 3. Put on a bra with wire and foam rubber lined from quality materials
One of the characteristics of an hourglass-shaped body is a plump breast! A wire bra serves to support the breasts and a good layer of foam rubber makes the breasts look bigger, but looks natural. Choose a bra of high quality material so that your appearance is more attractive and natural.
If possible, look for bras at lingerie stores that have fitting rooms so you can get a bra of the right size. Explain to the salesperson that you need a bra to improve your appearance so that she can help you make the right choice
Step 4. Wear a corset to reduce waist circumference and make you look very slim
A corset is a complement to clothing that is wrapped around the waist and both ends are tied to reduce the waist circumference so that the curves of the body look more beautiful. Corsets are also useful for improving posture so that you look more attractive. Wear a corset as an undergarment to make your body look like an hourglass and stay upright.
- Corsets can be used as a tool to improve appearance because the body will look slimmer, but body shape does not change because corsets cannot replace diet and exercise!
- If you want to train with the help of a corset, wear the corset 3-6 hours every day when doing daily activities other than when exercising.
Tips
- Brightly colored blouses and skirts/trousers are more eye-catching than dark-colored shirts.
- Dark colored clothes make the body seem slimmer.
- Follow a low-carb diet.
