We love hourglasses! At least when it comes to a woman’s silhouette: the back and shoulders are about the same width as the hips. The waist is narrow, the overall look is harmonious, and the body is supple and super feminine.
In order to get such curves, you should not only concentrate on the middle of the body but also on the shoulders and bottom. With the hourglass figure, it’s all about the proportions!
In addition to our exercises for a slim waist and a perfect hourglass figure, here are some tips on how you can achieve the optical illusion of the hourglass even better!
Quick tips for your hourglass figure:
- Pay attention to your posture and always try to walk as upright as possible
- Push-up bras, pencil skirts, or fitted dresses further enhance the hourglass effect
- Drink plenty of water to keep your digestion going
- Eat six small meals a day (prevents bloating and bloating)
While training for the buttocks and shoulders is comparatively easy, training for a small waist is more of a challenge. But don’t worry, our workout will create perfect curves in no time!
ATTENTION!
Many abdominal exercises have a strengthening effect, i.e. the waist does not become narrower but wider. For the hourglass effect, you should therefore give preference to exercises that focus on the lateral and oblique abdominal muscles.
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THE BEST EXERCISES FOR A TINY WAIST AND THE PERFECT HOURGLASS FIGURE:
Warm up easily for 5 minutes or integrate the exercises into your usual training
Do 8-12 reps per set and 2-3 sets for each exercise
Keep the rest between sets short to increase the intensity
Repeat the entire workout 3-4 days a week
Wood chops on the cable:
Starting position: Attach a standard grip to the upper pulley. Stand to the side of the device, far enough away that you can still stretch out your arms. (hold the handle with both hands)
- Now pull the handle down to your front knee while twisting your torso.
- Repeat this exercise as many times as indicated on your workout plan!
(TIP: You can also stretch your hands forward for better balance)
- Now move your left shoulder to the right while pressing your lower back into the ball to isolate your abs. Tighten your abs until you reach the highest point possible. Exhale during this movement.
- Now repeat this movement on the other side and slightly rotate your elbows towards your obliques.
- Keep your chin up to reduce strain on the neck muscles.
- Repeat until you can feel your obliques working
Starting Position: Lying on the floor or on an exercise mat with both hands on the sides of your head and knees bent.
- Raise your torso by contracting your abdominal muscles and at the same time move your elbow to the opposite knee.
- Slowly return to the starting position.
- Repeat the movement with the other elbow.
- Slowly return to the starting position.
- Repeat this movement as often as indicated on your workout plan.
Starting position: Lie on one side and raise your hips while supporting your body with your foot and forearm.
- Hold this for as long as it says on your workout plan!
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Starting Position: Standing with feet shoulder-width apart, feet pointing slightly outward. Extend your arms forward. Keep your head and back straight throughout the exercise.
- Lower your lower body by bending your knees and hips.
- Continue the movement until the angle between your thigh and calf is a little less than 90 degrees.
- Use your quadriceps to push yourself off the floor to return to the starting position.
- Repeat this movement as often as specified in your workout plan.
Starting position: standing. Keep your back straight throughout the exercise.
- Put one leg forward.
- Bend the knee until the hamstring and calf of the standing leg are at a right angle to each other. The rear knee should be virtually touching the ground when seated.
- Stand up again by engaging the quadriceps of your standing leg.
- Then back to the starting position. Repeat the exercise with the second leg as a standing leg now.
- Do this exercise the number of times specified on your workout plan.
Starting position: Standing upright, feet hip-width apart, knees slightly bent. Place two dumbbells in front of your body.
- With your elbows slightly bent, raise the dumbbells to eye level.
- Slowly drop the dumbbells to the beginning position while maintaining control of your weights. (As you move, exhale slowly.)
- Repeat the exercise as often as indicated on your workout plan!
Starting Position: Lie face down on the floor or an exercise mat with your arms stretched out, about 80 cm apart and at right angles to your body. Keep your back straight throughout the exercise.
- Allow your body to sink almost to the floor by bending your elbows.
- Push yourself off the floor and return to the starting position by tightening your chest muscles.
- Repeat this movement as often as indicated on your workout plan.
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