Hourglass figure – how to lose weight, exercises, diet, nutrition

The hourglass is the most feminine body type, characterized by a thin waist, voluminous breasts and rounded hips that are approximately the same size as the shoulders. It is believed that such forms are most attractive to men. It is not surprising that many women dream of just such a figure. There is an opinion that it is very rare and if a different type is given by nature, then it will not be possible to correct it. This is a common misconception that nutrition and fitness experts have long debunked. The main thing is to know how to correct your figure and not ignore the advice of specialists.

Sport

The task of physical activity in the life of a woman with an hourglass figure is to maintain shape and maintain an ideal silhouette. Therefore, you shouldn’t work too hard in the gym; it’s enough to give preference to general strengthening sports. When losing weight you should do:

dancing;
jumping rope;
swimming;
aerobics;
running;
yoga;
Pilates.

Such an ideal figure also has its weaknesses:

hips;
triceps;
underbelly.

These areas should be given the most attention during training.

You can do the following exercises for an hourglass figure:

Reverse triceps push-ups. When performing this exercise, you need to keep your hands behind your back and your legs in front of you. Push-ups can be performed from the floor or from any other surface located above (chair, sofa, etc.). To achieve the effect, you need to do at least three approaches of 15 times.
Squats with wide legs. It is necessary to do at least 3 sets of 20 times.
Classic push-ups. You can keep your legs bent, while your back is straight. At least 2 sets of 10 times.
Swing your legs while lying on your side. The legs should be straight when performing the exercise. 2 sets of 30 reps.
"Scissors". Overlap the legs in a horizontal plane while lying on your back. You need to do at least 2 sets of 30 times.
Plank. The exercise can be performed with outstretched or bent arms for at least half a minute.
Twisting. This exercise will strengthen your abdominal muscles and will further help you perform planks. You need to do at least 3 sets of 20 times.
Lunges. This exercise will help strengthen your legs. The main thing is to perform it without weights as many times as possible.
Entering the bench. You can do this with dumbbells as many times as you can.

In the gym, it is better to give preference to exercise on an exercise bike at a low speed, a treadmill without an incline, and an elliptical trainer without resistance.

Which simulators are effective in which cases?

It is not recommended to exercise with this body type:

jogging;
roller skating;
race walking;
exercises with load on the calf muscles;
climbing mountains;
rowing;
cycling aerobics;
a jump rope and a hoop with weights;
running up the stairs;
kickboxing;
power aerobics.

Since the hourglass figure is more susceptible to sudden weight gain than others, you need to pay attention to sports at least 4 times a week.

Pear body type: exercises

Before starting an exercise program, it is always better to first analyze your body type, your goals, and then make a plan accordingly. If your body type is pear, then you cannot change the shape of your body, but you can make it more proportional. Through exercise, you should tone and build muscles in the upper part of the body, as well as remove extra centimeters in the lower part.

Step + dumbbells

Place a step in front of you, feet shoulder-width apart, back straight, and take dumbbells. Stand on a raised platform with your left foot and lift your right knee to waist level. Then bend your elbows and press your hands towards you. Return to the starting position and repeat on the other leg. Perform 15 reps on each side.

Push-ups with a fitball

Lie face down on the exercise ball and move until it is under your feet. Make sure your wrists are below your shoulders and your back and legs are straight. Then start doing push-ups. After each time, raise your legs up one by one. Do 12 times.

"Kick the Donkey"

Get on all fours, focusing on your hands and knees. Then lift your left leg and kick upward. Try to raise your hip as high as possible. Then repeat for the right leg. Perform 5 repetitions for each leg.

"Grasshopper"

Stand up straight, place your feet shoulder-width apart and straighten your back. Hold dumbbells or kettlebells with both hands in front of you. Raise the apparatus by extending your arms slightly above your head. Then lower it quickly, as if chopping wood. Keep your arms straight while squatting. Make sure your knees do not extend beyond your toes.

Lunges with dumbbells

Lunge and grab the dumbbells, lifting them up and extending both arms above your head. Then move them back, lowering and raising them to their original position. Do 10 reps on each side.

Bridge leg raises

Stand on a bridge with your hands on your hands and your knees bent 90 degrees. Hold for a few seconds and then lift one leg up, bending your knee so that your bottom leg is perpendicular to your hip and parallel to the floor. Hold this for a few seconds and lower your leg. Do 10 reps on each side.

Squats with dumbbells

Stand straight with your feet slightly wider than shoulder-width apart, toes and knees pointing forward, back straight. Take dumbbells and extend your arms in front of you. Then do a squat and return to the starting position. Do 12 times.

"Climber"

Get into a plank position, leaning on your toes and hands. Raise your right knee toward your chest using only your abs. Hold this for a couple of seconds and return to the starting position. Do 10 reps on each side.

Fitball + dumbbells

Sit on top of the ball with dumbbells in both hands and keep your feet flat on the floor. Slowly move your back onto the ball and bend your knees to a 90-degree angle. Then lift the dumbbells above your chest. Slowly lower your arms, bending your elbows until they are almost parallel to the floor. While contracting your chest muscles, lift the dumbbells overhead again. Hold this position for a few seconds, then lower and repeat. Do 12 reps.

Jumping Jack

Stand straight and place your feet shoulder-width apart. Then jump up, stretching your legs out to the sides and your arms above your head. Perform 10 jumps.

Diet

Another feature of the hourglass is that it allows you to lose weight very quickly. Proper nutrition in the shortest possible time gives positive results in the number on the scale. Here are the basic rules of nutrition while losing weight:

you should eat more plant foods, low-fat protein foods and try to give up flour, salty, fried and sweet foods;
meals should be five times a day and consist of small portions;
During the diet you need to give up alcohol and snacks;
Fast carbohydrates should be excluded from the diet;
The norm of energy consumption per day is 1500 kcal;
It is imperative to monitor the body’s water balance and consume at least 2 liters of boiled or still mineral water per day.

Several times a month you can allow yourself some “harmful” foods. But it is better to use them in the first half of the day.

Approximate daily diet

To understand changes in nutrition, it is worth looking at the approximate diet of a woman with an hourglass figure when losing weight.

Breakfast. For the first meal, you can opt for oatmeal with the addition of a few tablespoons of cottage cheese (from 0 to 2.5% fat), fruits or berries. You can also treat yourself to unsweetened coffee or tea with milk.
Lunch. Sandwich made from grain bread with cheese (fat content up to 20%), cucumber and green salad, unsweetened tea.
Dinner. Stewed vegetables with fish or meat.
Afternoon snack. A baked apple or a piece of low-fat cheese, your favorite unsweetened drink.
Dinner. An omelet made of two whites and an egg with vegetables or seafood. No oil is used to prepare it.

The basis of the diet for an hourglass figure should be:

lean meat and poultry fillet;
fermented milk products with a reduced fat content;
Fish and seafood;
boiled chicken eggs;
fruits, vegetables, greens.

When losing weight, you will definitely have to exclude from your diet:

fat meat;
sweets;
smoked and canned products;
avocado;
seeds and nuts;
flour products.

Fasting day

Regular diets help you both lose weight and have an hourglass figure and go into a plateau (stopping changes in weight and parameters for a long time). Therefore, fasting days help get the weight loss process off the ground. Depending on taste preferences, they can be kefir, apple, vegetable, meat or buckwheat. On such days, it is recommended to drink green or herbal teas.

Experts recommend holding fasting days once every two weeks.

Apple body type: nutrition

If you tend to accumulate excess weight around your midsection, then your body type is an apple. This body type can make you more prone to metabolic syndrome, increasing your risk of heart disease, stroke and diabetes.

Nutritionists recommend avoiding certain foods to protect your health. Avoid foods with added sugar, such as candy and soda, and those that are high in sodium, which can raise your blood pressure. Also limit your intake of refined grains such as white bread. Do not drink alcohol in excess, as it may increase the risk of cardiovascular disease.

To get rid of extra centimeters you need to reduce the number of calories consumed by 500-1000 units. Also don't forget about physical activity.

Cosmetic procedures

Exercise and nutrition for an hourglass figure can be supplemented with some salon treatments. Thermotherapy and hydromassage will help you relax and warm up your body. The main condition for their use is the absence of contraindications.

Wraps and baths will help improve blood circulation and restore skin turgor. These treatments deeply cleanse and nourish the skin, making it firmer. In addition, sweat removes toxins and harmful substances accumulated in the body from a woman’s body.

Hourglass Diet: Checklist for the Plate

Imagine in detail what you are going to eat, look at this imaginary plate and ask it (in fact, of course, yourself) the following questions:

Can I replace some carbohydrates with whole grain versions?
Where is my protein (meat, fish, legumes, cottage cheese, eggs)?
Are there enough vegetables and herbs here?
Is my food beautiful? Maybe add some red? Or something yellow? Or maybe blue? Various antioxidant substances give fruits and vegetables their color, which means the more colorful the food, the more benefits it will bring.
Are there any healthy fats (extra virgin oils, nuts, avocados, seeds)?