How to Achieve an Hourglass Figure

Use 2.5kg Dumbbells for Shoulder Raise Exercise Performing shoulder raises with dumbbells can help sculpt your shoulders and give your upper body a toned appearance, contributing to the hourglass figure. Hold a dumbbell in each hand and keep your arms at your sides. Stand tall with your feet shoulder-width apart. Raise your arms to form a "T" shape, then slowly lower the weights back down to your sides.

• To build muscle, do 3-5 sets, 8-12 reps each.
• If you aim for muscle toning, do 2-3 sets, 12-15 reps each.
• Engage your core while performing the exercise.

Enhance the appearance of your shoulders and chest with alternating dumbbell press exercises. Hold two 2.5kg dumbbells and lie flat on a bench. Bend your knees and place your feet flat on the floor, with each foot positioned on opposite sides of the bench. Lift both arms to shoulder height, bend your elbows, and bring the dumbbells close to your ears. Extend one arm to press the dumbbell straight up towards the ceiling. As you lower this arm, simultaneously raise the opposite arm straight up.

• Each press with one arm counts as one rep. For muscle growth, perform 3-5 sets of 8-12 reps per set.
• For muscle toning, perform 2-3 sets of 12-15 reps per set.

Target your rear deltoids with the seated dumbbell raise exercise. Sit on the edge of a bench with your feet flat on the floor. Hinge forward at the hips until your chest is nearly resting on your knees, keeping your back straight. Hold a 2.5kg dumbbell in each hand with your palms facing each other, positioned in front of your shins. Keep your arms straight as you slowly raise the dumbbells to the sides, extending your arms fully while maintaining a straight back. Gradually lower the dumbbells back to the starting position.

• For muscle growth, do 3-5 sets of 8-12 reps. For muscle toning, perform 2-3 sets of 12-15 reps.

Perform upper ab crunches to strengthen your core. Lie on your back with your knees bent. Place your feet flat on the floor, hip-width apart. Relax your arms at your sides. Lift your chest and shoulders off the ground, forming a standard crunch position. Extend your arms between your knees, and this counts as one rep. Lower your body back to the starting position. Extend your arms forward and lift your torso higher with each rep.

• Do 3 sets of 10-20 reps per set, and combine with other abdominal exercises.
• If you're focusing solely on this exercise, do 3 sets of 20 reps per set.

Firm your core with the 'snow plow' motion. Sit on a mat with your legs extended straight in front of you. Lean your upper body back and place your forearms flat on the floor to support your body. Point your fingers towards your hips. Engage your core to raise both legs straight up, with your toes pointing to the ceiling. Keep your hips anchored on the mat and slowly move both legs to the left about 30cm. Bring your legs back to the center and then move them to the right for another 30cm. Returning your legs to the center completes one rep.

• Do 3 sets of 10-12 reps per set.

Sculpt your waist with side plank and hip dip exercises. Lie on your side and prop your body up on your elbow. Lift your body into a side plank position, extending your top arm straight towards the ceiling while stacking your feet on top of each other and aligning your hips and core. Slowly lower your hips towards the ground until your bottom hip nearly touches the floor, then raise your hips back up to complete one rep.

• Perform 10-12 reps on each side.

Perform leg kicks to target your glutes. Start in a tabletop position, ensuring your back is flat like a table. Lift your left knee off the ground, then slowly extend your leg straight behind you until it hovers in the air. Hold the leg in place for one second, then lower it back down to the starting position.

• Repeat 15-20 reps and switch legs.
• Do 3 sets without weights. To increase difficulty, use ankle weights or a resistance band. If using a resistance band, loop one end around your foot and hold the other end with your hand.

Bridge exercise for glutes activation. Lie flat on your back with your knees bent and feet flat on the floor, hip-width apart. Place your arms at your sides, palms facing down. Lift your hips off the floor, aiming to create a straight line from your ribs to your knees. Hold this position for 1-2 seconds, then use your core muscles to slowly lower your hips back to the starting position.

• Do 2-3 sets, performing 8-12 reps per set.

Prone hip extension for glutes and hamstrings. Lie face down on a bench or cushioned surface, with your stomach resting flat on the bench and your legs hanging off the edge. Keep your feet firmly planted to stabilize your body. Then, using your core, glutes, and hamstrings, simultaneously lift both legs to hip height. Hold this position for 5 seconds before slowly lowering your legs back down.

• Do 2-3 sets of 8-12 reps per set. If this becomes easy, add ankle weights to increase intensity.
• If this exercise is too difficult at first, try lifting one leg at a time.

Strengthen your glutes and thighs with the lateral lunge exercise. Hold a 2.5kg dumbbell in each hand, keeping your arms by your sides. Lift your left knee so that your foot nearly lifts off the ground, then extend your left leg into a lateral lunge position. Raise both arms in front of you, keeping them vertical as you hold the lunge position. Bring your left leg back to the standing position, then repeat with your right leg. This completes one rep.

• If you're a beginner, you can skip the dumbbells. Add them when you're stronger to also target your shoulders.
• Perform 2-3 sets, with 8-15 reps per leg.

Use a balance ball to target your hamstrings. Lie on your back on a mat with your arms extended out to the sides, palms facing down. Place both feet on top of a balance ball. Engage your hamstrings and glutes to lift your hips off the ground, aiming upwards. Use your hamstrings to slowly roll the ball towards your glutes until the soles of your feet rest on top of the ball. Gradually extend your legs back to return to the starting position.

• That completes one rep. Perform 3 sets, with 10-12 reps per set.

Wear clothing that accentuates your waist. Even if you don’t have an hourglass figure, you can create the illusion of curves by wearing the right outfits that highlight your waist. For example, a dress that cinches at the waist and flares out from the hips will create a natural-looking curve.

• Opt for a fitted, long coat with an adjustable belt.
• Pair a belt (in any shape or size) with virtually any outfit to draw attention to your waist.
• Choose jackets or tops with shoulder pads to add more curves to your shape.
• A vertical-striped top that cinches at the waist with a belt will give you a more curvaceous look.

Choose high-waisted, fitted jeans and avoid low-rise, tight jeans. High-waisted jeans are designed to hug the hips and cinch at the waist, emphasizing your shape. Opt for wide-leg or flared jeans instead of skinny ones, as they balance the high-waisted effect.

• Avoid wearing low-rise jeans or pants, as the waistband sits on your hips and diminishes your curves.

Wear a padded or lifting bra made of high-quality material. The standout feature of an hourglass figure is a full bust! A bra with an underwire can lift the breasts, and a well-designed padded bra will create the appearance of a larger bust without looking unnatural. Look for bras made from quality materials to ensure a comfortable fit and a natural look.

• If possible, choose a lingerie store that will measure and select the right bra size for you. Let the salesperson know you're looking for a bra to enhance your appearance, and they will help you find the perfect one.

Wear a waist-cinching garment to create a more flattering silhouette. A waist trainer is a special garment worn around the waist and extended to the back to slim the waistline and create a more curved figure. It also helps improve posture, contributing to a balanced appearance. You can wear a waist trainer under your outerwear, or just for added excitement in your intimate life.

• While you can use a waist trainer to alter your shape, it is a rather drastic solution for achieving an hourglass figure. It's not a replacement for proper diet and exercise!
• If you wish to use a waist trainer, you should wear it for 3-6 hours each day. You can wear it during most daily activities, but it's not recommended during exercise.