How to Get an Hourglass Figure
Waist Trainer Knowledge

How to Get an Hourglass Figure

Most people consider an hourglass form the "ideal" body type that most women desire. Numerous men covet this form, and studies have shown that women with this physique enjoy multiple health benefits. 

When you think of an hourglass figure, Beyonce, Kim Kardashian, and Jessica Alba may be the first names that spring to mind. Find out more about the universal infatuation with this body type and how you can get the most treasured hourglass figure.

What Makes the Hourglass Shape Desirable? 

So what is it about the hourglass shape that makes it so popular? A study from the University of Texas at Austin found that men are most interested in women whose waists are about 30% smaller than their hips. This difference in measurements is called a waist-to-hip ratio of 0.7. The hourglass figure is also not a new trend; research has shown that it is a built-in biological preference. "The evidence in this paper disproves the idea that beauty is always changing, only skin deep, and only on the surface. The idea that waist-to-hip ratio is a good way to judge beauty is widespread and is present in many cultures, " the author, Dr. Devendra Singh, concluded. 

So why do men like traditional hourglass-shaped women? More research published in the journal Evolution and Human Behavior showed that women with an hourglass figure are more likely to get pregnant easily, have easy deliveries, and make a type of fat that is good for the baby's brain. This study also found that women with very narrow waists and full hips are likelier to be young and have never been pregnant. These results are more proof that men like younger women, unsurprisingly.

So, how can you transform your figure to get the sexy curves you always wanted?

Diet and Exercise

A classic hourglass shape has a smaller waist, a bigger bust, and curvier hips. Therefore, there are three areas to focus on for a more hourglass figure. Adjust your diet so you won't store fat in your midsection. 


Get the body you want with these tried-and-true methods, including efficient workouts and nutritious diet plans.

Tone Your Upper Body, Waist, Glutes, and Hips/Thighs 

The focus of your workout will rely on your natural physique. If you are already thin all over, you may want to begin by growing strength in your shoulders and chest to become more robust on top. If you have excess weight in your midriff, you should likely prioritize losing it. Since it is difficult to spot-reduce fat in a specific part of the body, focusing on total weight reduction is essential if you want to lose inches off your waist. However, particular routines and programs have shown to be more effective at targeting abdominal fat. 


Yoga is one of your best options when it comes to reducing your waist size. A 2016 study of 60 women found that 12 weeks of yoga practice produced an average waist circumference decrease of 1.5 inches without using a low-calorie diet. 

Yoga positions such as Bow Pose, Boat Pose, and Reverse Warrior may stimulate, contract, and tone the deep core muscles. 


According to a 2017 study, planks and stability exercises can engage the inner core. Targeting the center may help you lose weight and enhance your athletic performance. Planks may improve your posture and endurance for sports such as jogging and cycling. 

Intervals of high-intensity training (HIIT) 

High-intensity interval training (HIIT) is an efficient method for reducing abdominal fat and burning many calories. This cardio exercise consists of short periods of intensive activity followed by brief periods of relaxation. You can alternate between 30 seconds of rapid jogging and 15 seconds of walking. Repeat every 15 to 30 minutes of your workout.

How to Sculpt the Hips 

If you wish to lose weight to reduce your waistline, you may be hesitant to shed inches off your hips and thighs. However, as you lose weight, you may perform the following exercises to shape and tone the muscles in and around your hips. Aim to perform these workouts three to four times each week. 


  • Squats are an excellent workout for strengthening the lower body. Squats can assist shape your glutes and thighs and tone your hip muscles. 
  • Perform many sets of 10 to 12 squats. 

Fire hydrants 

  • Target the hips and glutes with fire hydrant exercises, known as filthy dog exercises or hip side lifts. This exercise also engages the abdominal muscles for stability. 
  • Perform at least a few sets of 10 repetitions on each side, and as they become easier, add more. 


  • Lunges can assist in toning and constructing lean muscular mass in the thighs and buttocks. Lunges strengthen the core and abdominals while toning the buttocks. 
  • Commence by performing 10 to 12 lunges on each leg. You can add more lunges as your fitness improves. 

How to Strengthen the Shoulders and Bust 

Shoulder and bust toning may be the most challenging aspect of achieving a curvier physique. Most individuals like to appear substantial and fit, not bulky or wide. Luckily, you may naturally increase your bust size with exercising. And there are other workouts you may perform to give your shoulders a rounded appearance. 

Wall presses 

  • Wall pushes, often known as wall pushups, strengthen the pectoral muscles and the "chicken wing" region behind the arms and the upper shoulders. You may perform a few sets during commercial breaks to get your heart rate up and engage your chest muscles. 
  • Perform ten to fifteen pushups at a time. After a short period of rest, perform another set. 


  • Pushups are an excellent technique to tone your shoulders without gaining mass. According to studies, pushups are a perfect way to activate your pectoral muscles and may make you stronger. 
  • Try a pushup challenge: Begin with five pushups and increase by one pushup daily to notice immediate results. For instance, start with five on Monday, six on Tuesday, seven on Wednesday, and so on. 

Dietary Changes 

Diet alone will not provide you with an hourglass body. And contrary to what you may have read or heard, there is no magical diet that can transform your physique. The key to a balanced diet is consuming a variety of complete foods in appropriate amounts. 

The following tips will help you lose inches while getting the vitamins, minerals, and food you need:

Avoid Eating Highly Processed Meals 

They frequently contain salt, sugar, and preservatives. Instead, focus on fresh fruits, vegetables, lean proteins, and nutritious grains. 

Cut Back on Sodas and Other Sugary Beverages

Choose water, mildly flavored sparkling water, or herbal teas without added sugar instead. 

Consume Healthy Fats

These fats may help regulate your hormones and supply you with the necessary fuel while you attempt to reduce your waist size. 

  • olive oil
  • avocados 
  • seeds
  • almonds 

Be Aware of Your Digestive Wellness

Digestive disorders can impact health and well-being. Probiotics can aid with digestive improvement. 

Be Mindful of Portion Sizes

Consider whether you are truly hungry before ordering seconds. 

Diet and exercise are essential to shrinking your waist to get an hourglass shape. It takes time, hard work, and commitment. Another effective method that is crucial to incorporate into your workout routine and complement your diet is a waist trainer.

Use a Waist Trainer

For waist training, you wear a latex garment to lose weight or change the shape of your waist. Like shapewear, this piece of clothing intends to make your middle look smaller while warming it up, making you sweat, and shaping it. In other words, its use gives women an hourglass shape by making their waists very small while keeping their hips' curves. 

The trick with waist trainers is that you look like you have an "instantly slimmer figure" while you're also working on getting one. First, learn how to waist train. Begin by wearing them for one to two hours a day and then work up to eight to ten hours a day, six days a week. This regimen will help change the shape of the stomach over time. 

The Benefits of Waist Training for an Hourglass Figure 

Here are a few ways a waist trainer can be beneficial to obtain an hourglass figure.

  • Improves your posture 
  • Waist trainers have thermo-technology, which makes you sweat more 
  • Your waist will look slimmer (Yes, you will look FANTASTIC when you wear it
  • Makes you sweat
  • It helps you lose weight 

Which Waist Trainer Is Right for You?

Aggressive Style

#1 Rated Extreme Waist Trainers for a Tight and Even Squeeze! Best for Daily Use

Use the extreme waist trainers from Squeez Me Skinny as part of your plan to lose weight. Our extreme waist cinchers are all made by hand in Colombia, so you can be sure that every item in our collection is of the highest quality. When you add in helpful, friendly customer service, you have everything you need to get started on your way to a smaller waist and a more confident look. Squeez Me Skinny has the best everyday extreme shapewear.

Traditional Sport

Hybrid Waist Trainers Designed for Workouts and Daily Waist Shaping!

Squeez Me Skinny's exercise waist shaper will help you look your best. Every waist trainer in our range gives the right amount of compression. Heat around your torso encourages sweating and weight reduction. The exceptional design supports your back and abdomen, keeping you comfortable as you train. Our waist trainers have different compressions. Our training corset waist trainers are great if you want increased flexibility or an hourglass form. Squeez Me Skinny waist trainers help you workout better.

Waist Training Accessories: Additional Support

Squeez Me Skinny's waist trainers and accessories help you get fit. These goods, from fat-burning lotions and wraps to our little slender waist trainer, allow you to acquire a tightened waist quickly. Don't forget our organic vegan protein. By using a variety of slimming items, you establish a thorough training program that will give you the appearance you want faster. With a balanced diet and exercise, you'll notice results quickly.

Maximize your benefits and save by getting the Ultimate Body Contouring Package! This excellent package deal provides everything you need to quickly make your curves look better. The package includes one of each of the following items.

  • Waist Trainer 
  • Tight & Toned Cream (Fat Burning Cream) 
  • Caffeine Cream (Cellulite Reducing Cream)
  • Thermo Wrap 

Your hourglass figure is just around the corner!  Contact Squeeze Me Skinny today and get a jump start on having the curves you've always wanted!