7 DAY Tiny Waist Challenge: How To Get An Hourglass Figure and Beautiful Curves

Perfectly shaped body is dream of every woman. While some women are lucky and have hourglass figure, others decide to undergo surgeries, ingest pills or wear padded underwears to get the shape they wish for. But all those methods are absolutely unnecessary as you can achieve that with regular exercising. Below we are going to present you exercises and routines which will help you to build the muscle mass in the right places and get curvy physique.

Hourglass figure means having a waistline that is at least 10 times smaller than your bust and hip measurements. Fitness experts explain that with a proper, healthy diet and the right exercises, you can achieve perfect hourglass shape. Simply follow the next steps:

Step 1 – the Upper Body

In order to get the desired hourglass figure first and most important thing is to shape and tone your upper body. Below we are going to suggest you several shoulder and arm exercises that will tone these parts and will add some mass to your upper body.

Arm Circles

For this exercise you don’t need any equipment and it is simple and easy to perform. Simply stand with your feet about hip-width apart and extend your arms out to the sides and make sure they are in line with your shoulders. Next step is to start rotating your entire arm forward in small circular motions. You should not bend the elbows and the wrists. Do 20-30 circles and after that start rotating backward for the reverse.

Tricep/ Bench Dips

For this exercise you will need a chair, bench or exercise step. Sit up straight on the edge of the step or chair with your legs extended in front of you. After that, grip the edge of the chair and then slowly slide your butt off the edge. It is important to lower your body towards the floor until your arms form a 90-degree angle. Don’t forget to keep your back straight and make sure to push yourself back into the starting position. Do 3 sets of 15-20 reps.

Shoulder Press

You will need dumbbells for this exercise. Take 1 dumbbell in each hand and lift them to shoulder level with your elbows bent. After that, slowly straighten your arms while raising the dumbbells over your head and don’t lock your elbows. Hold this position for a few seconds and then slowly lower the arms gently back to starting position. Make 3 sets and 15-20 repetitions in each set.

Bench Press

To perform this exercise you need a barbell and an exercise bench. First place the loaded barbell on a bench rack and after that lay flat on the bench beneath it. Next step is to place your hands shoulder-width apart and reach up and grasp the bar. Carefully and slowly lift it off the rack while re-positioning the bar directly above the middle of your chest and extending your arms. After that, slowly bend the elbows to the sides and lower the bar to your chest. Last step is to press the bar back up firmly to the starting position and make 15-20 repetitions.

Dumbbell Flys

For this exercise you will need dumbbells. So, start with holding a dumbbell in each hand and lie flat on your back. Then, extend your arms out directly above you and bend the elbows, but very slightly. Lower your arms out to the sides to form a T shape and hold for several seconds. After that, raise the arms to start position and repeat again.

Push-ups

Place your body in a plank position and make sure that your feet are propped on your toes, while the balls of your feet are with your feet together. After that, slowly lower yourself with the strength in your arms until your elbows form a 90-degree angle. Next step is to raise slowly into plank position and repeat the same steps again.

Step 2 – a Smaller Waist

Along with shaping the upper body, you also need to reduce your waistline. This is the second and most important step in achieving the perfect hourglass figure. The combination of weight loss and targeted core exercises is what you need in order to get a smaller waist.

Pull-ups

To perform pull-ups you will need an exercise bar. So, grasp the exercise bar with fingers facing towards you and then pull up your body toward the bar. Hold this position few seconds and go back to starting position.

Side Plank

This is extremely efficient exercise. Lie straight on your left side on the floor and then place your right foot stacked on top of your left foot. After that, prop yourself up with your left elbow until your forearm becomes flat on the floor and perpendicular to your body with your left elbow directly underneath your left shoulder. While you are at this position, hold for at least 30 seconds and repeat on the other side. You will know that you are doing this exercise properly if your entire body should forms a straight, diagonal line from your head to your feet.

Step 3 – the Butt

Below we are going to present you exercises that are extremely powerful for toning and strengthening the butt. By performing the following exercises you will get toned, lifted and well-rounded butt.

Leg Curls

First you need to stand with your feet at shoulder-width apart. For support you can hold on to the wall or a bar. Next step is to curl your left leg backward as far as you can, and try to touch your butt with your heel. Hold for a second and then return to the starting position. Make 15-20 repetitions, then switch legs and make another 15-20.

Lunges

Start by standing with your feet shoulder-width apart and then make a huge step forward with your right foot. After that, lower the hips and bend the knees to a 90-degree angle. Your front knee should not extend over your toes and your back knee should not touch the floor. After that you need to go back to starting position and repeat the same steps with the other leg.

Squats

Stand with your legs at shoulder-width apart while your toes are pointed outwards at 45-degree angles. Next step is to lower your body as if sitting in a chair and make super to keep your back straight. Hold for 1-2 seconds and return to a standing position. Repeat.

Step 4  – Cut the Calorie Intake

Besides exercise routine, there are some other habits which play important role in getting hourglass shape much faster. Along with regular exercising, you need to consume healthy food. You need to reduce the calorie intake and follow these tips:

Eat Six Small Meals Daily

Instead of eating 3 large meals, try to eat 6 smaller meals. With this regimen, your body will be able to burn calories much faster. Avoid consummation of processed foods and don’t snack between meals.

Go Grains

Instead of frozen foods and ready-meals you should increase the intake of whole grains and organic products.

Snack Healthy

Always snack healthy foods, for instance: seasonal fresh fruits, rice cakes, wheat crackers, raisins and nuts.

Eat Lots of Fruits and Vegetables

Consume a lot of fruits and vegetables throughout the day. These products will help in maintaining weight and will keep your body healthy. Also, it is advisable to eat leafy, dark greens like cabbages, spinach, lettuce and kale. On this way you will get all the necessary nutrients.

Boost Energy The Right Way

After a hard workout, it is of extreme importance to boost your energy by eating bananas. Bananas are healthy fruit that will promote your digestive health.

Drink Plenty of Water

Drink a glass of water before each meal and make sure to drink plenty of water during the day. It is crucial to keep your body hydrated and thus all harmful toxins will be eliminated. Additionally, water will reduce your appetite and will improve the quality of your skin.

Add a Comment

Your email address will not be published. Required fields are marked *