What is the hourglass body shape? This figure is defined by having the width of the shoulders and hips closely matched, with the waist visibly cinched to create a pronounced curve. As health and body awareness grow, more women are focusing on how to achieve their better shaped body through exercise, diet, and strategic styling.
In this post, Nebility aims to share practical and actionable tips, including workout techniques, dietary advice, and tips for styling, to help women sculpt their ideal hourglass body shape.
1.Focus on Core Training to Sculpt the Waistline
The key to the hourglass body shape is the waist. You need to focus on core muscle training to build abdominal strength and make your waistline more defined. However, be careful not to do excessive side bends or similar movements, as these can actually bulk up your oblique muscles.
Instead, you should concentrate on training the transverse abdominis. Common exercises include the plank, Russian twists, and bicycle crunches. These routines not only tighten the core but also help improve your posture. Aim to practice three to four times a week, maintaining a moderate intensity each time.
2.Add Strength Training for Balanced Curves
Strength training helps balance the development of your upper and lower body, which in turn accentuates the curve of an hourglass shaped body.
Focus on exercises that target the muscles in your shoulders, back, and glutes, such as squats, deadlifts, glute bridges, and shoulder presses. These movements add definition to your figure, making your overall silhouette look more proportionate. There's no need to worry about becoming overly bulky; it's recommended to schedule strength training twice a week.
These workouts help promote hormone secretion that facilitates full-body muscle growth. Through strength training, the waist appears more cinched while the lines of the hips and shoulders become more beautifully contoured.
3.Use a Waist Trainer Corset for Extra Support
In the process of sculpting the hourglass body shape, shaping tools are also a great aid. A waist trainer corset can provide abdominal support, improve posture, cinch the loose flesh around your waist, and make your waistline stand out.
Nebility offers a corset waist trainer that is very comfortable and perfect for beginners for daily wear. These items can help women instantly present a smoother waistline when getting dressed. Alternatively, you can wear them under your everyday clothing to help maintain good posture, effortlessly assisting you in achieving that hourglass figure.
4.Maintain a Balanced Diet
Diet plays a crucial role in body shaping. It's recommended to consume a balanced intake of protein, healthy fats, and dietary fiber.
Protein aids in muscle recovery and growth, healthy fats support hormone balance, and fiber promotes a healthy digestive system. You should avoid extreme dieting, as this can easily lead to muscle loss, making it difficult to maintain the desired waist-to-hip ratio.
5.Include Cardio for Fat Burn
Appropriate cardiovascular exercise can help burn excess body fat. Good examples include brisk walking, cycling, jumping rope, or dancing. These activities consume calories without excessively increasing muscle volume. The fat-burning effect is even better when combined with High-Intensity Interval Training (HIIT) or incline work.
Be aware that long periods of steady-state cardio can lead to muscle loss. To preserve the muscle you've worked hard to build, you need to adjust your strategy.
6.Work on Posture and Body Alignment
Good posture is also vital for the hourglass body shape. When standing, let your shoulders drop naturally, slightly pull in your waist, and tighten your core. This makes your overall figure look more elegant and curved.
Maintaining the correct posture over time can also improve the lines of your back and abdomen, resulting in a more natural fit for your clothes. Be sure to do stretches and back extensions while at your desk to prevent slouching and keep your waist engaged.
7.Try High Compression Shapewear Leggings
If you need to instantly emphasize your S-curve, you can try wearing high compression shapewear leggings. They immediately cinch the abdomen while smoothing the lines of your thighs and hips, instantly highlighting your waist-to-hip ratio.
Nebility shapewear leggings use elastic fabric, making them comfortable and breathable — the perfect aid for daily wear or pairing with tight skirts and pants. Put them on, and you've got stylish hourglass body shape outfits!
8.Accentuate Your Waistwith Accessories
You can effortlessly achieve the hourglass look by directly choosing items that have built-in waist-cinching designs, such as wrap dresses, high-waisted pants, or garments with belt detailing. This is the most straightforward method.
Additionally, some accessories can create a visual lengthening effect to define your waistline. If you wear clothing that lacks a natural waistline, be sure to use a waist cincher, a thin belt, or a scarf to accessorize the narrowest part of your waist. The effect is further enhanced if the belt color provides a sharp contrast with your outfit.
Embrace Your Natural Shape and Stay Consistent
Creating a hourglass body shape is about progress, not perfection. Everyone’s body responds differently to training and lifestyle changes. The key is to stay patient and consistent.
Nebility believes confidence starts from within, but having tools like shapewear and bodysuits that help you look your best can make the journey more enjoyable. Combine these steps with a positive mindset, and you’ll see not only a more sculpted waist but also a stronger, healthier version of yourself.