Hourglass Figure – How to get by doing simple workout

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Hourglass Figure - How to get by doing simple workout

The hourglass figure is one of four traditional female body shapes described by the fashion industry. The other shapes are the rectangular, inverted triangle, and spoon. The hourglass shape is defined by a woman’s body measurements- the circumference of the bust, waist and hips. Hourglass body shapes have a wide bust, a narrow waist, and wide hips with a similar measurement to that of the bust. This body shape is aptly named for its resemblance to that of an hourglass where the upper and lower half are wide and roughly equal while the middle is narrow in circumference, making the overall shape wide-narrow-wide. Women who exhibit the hourglass figure have been shown to be more admired, which can put pressure on women whose body shapes are much different to strive to achieve the hourglass figure.

Read Also: Perfect Female Body Measurements – The Hourglass Shape / Figure

Hourglass Figure - How to get by doing simple workout

How do you know if you have an hourglass figure?

Your shoulders and hips are around the same size. Your waistline is significantly smaller. The rule of thumb here is about 75 %: Your shoulder and hip measurements are within 5 % of each other. Your waist is at least 25 % smaller than your shoulder, hip and bust measurements. Your waist is eight to 12 inches smaller than your hip or bust measurement.

Hourglass Figure - How to get by doing simple workout

Workout to get Hourglass Figure

In order to look in the mirror and see an enviable hourglass frame with curves in all the right places, it’s crucial to not only target your waist but your hips as well. And flattening your stomach while carving out a defined midline calls for working your entire core, butt, and thighs. This routine uses a variety of next-level planks that work muscles from head to toe as well as twisting action to shrink your waist.

Hourglass Figure - How to get by doing simple workout

How it works: Three times a week, do each exercise back to back with no rest between. Perform the circuit 3 times, resting 30 seconds between circuits.

Total Time: up to 15 minutes

1. Side Plank Lift

Hourglass Figure - How to get by doing simple workout

Lie on your side. Position yourself on your bottom elbow and the side of your foot. Lift your hips in the air, forming a straight line between your ankles, hips, and shoulders. Brace your abs and squeeze your glutes.

Hourglass Figure - How to get by doing simple workout

With your weight supported on the elbow and side of the foot, lower your hips to the floor. Pause, and then return to the starting position.

Sets: 3

Reps: 15

Mistakes and Tips:

  • Do not move your hips back and forth. Instead, move them up and down.
  • Do not lose the straight line from the shoulders, hips, and ankles.
  • Do not place your grounded elbow too high above your shoulder.

2. Plank with Hip Drop

Hourglass Figure - How to get by doing simple workout

Start in a forearm plank position with elbows under shoulders and feet hip-width apart. Engage quads, glutes, and core the entire time to form a straight line from head to feet.

Hourglass Figure - How to get by doing simple workout

Keeping upper body completely still, drop hips to the left. Return to the starting position. Drop hips to the right and return to starting position to complete 1 rep.

Sets: 3

Reps: 15

3. Twisting V-Up

Hourglass Figure - How to get by doing simple workout

Lie faceup with arms by sides. Engage core and lift left leg to about 45 degrees as you lift upper body off the mat, twisting from the waist and reaching right arm to touch outside of left leg. Return to starting position and repeat, this time lifting right leg and reaching left arm to complete 1 rep.

Sets: 3

Reps: 15

4. Side Plank with Leg Lift

Hourglass Figure - How to get by doing simple workout

Lie on your side and position yourself on your bottom elbow and side of your foot. Lift your hips in the air, forming a straight line from ankles to shoulders, and brace your core.

Hourglass Figure - How to get by doing simple workout

While keeping your torso stable, raise your top leg without bending your knee. Do not let your hips drop. Return to the starting position.

Sets: 3

Reps: 30 seconds each side

Mistakes and Tips:

  • Don’t allow your hips to drop. Maintain a straight line from your shoulders to your ankles.
  • Do not let your torso move or sway from side-to-side as you raise your leg.

5. Plank with Leg Kick

Hourglass Figure - How to get by doing simple workout

Start in a forearm plank position with elbows under shoulders and feet hip-width apart. Engage quads, glutes, and core the entire time to form a straight line from head to feet.

Hourglass Figure - How to get by doing simple workout

Lift left leg up to hip height, then kick out a few inches to the left. Come back to centre and lower foot back to the ground. Repeat, this time lifting right leg and kicking to the right to complete 1 rep.

Sets: 3

Reps:15

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