How to Build an Hourglass Figure Naturally

Fitness

Mar 5

The hourglass figure is achievable with the right choice of workouts& nutrition. You can build your natural curves or reveal the ones you already have.

Depending on your starting point, your strategy will be a little different:

The woman who wants to gain muscle and curves
The woman who wants to shed body fat to reveal her shape

Here’s how to do both.

How to Get an Hourglass Figure if You’re Gaining Weight/Muscle

If you’re naturally slim or want fuller curves, your goal is to add muscle mass while keeping your waist snatched.

Hourglass Workouts for Gaining

Lower Body (Glute + Leg Focus): Squats, hip thrusts, Romanian deadlifts, Bulgarian split squats.
Upper Body (Balanced Look): Shoulder presses, lateral raises, rows.
Core (Slim & Strong): Planks, side planks, ab rollouts (avoid weighted crunches that thicken the waist).

Nutrition for Muscle Growth

Eat in a calorie surplus: add 250–400 daily).
Prioritize protein: Go for 0.8 - 1g per pound of bodyweight).
Add healthy carbs like oats, quinoa, sweet potatoes and fats like avocado, olive oil, nuts.

👉 Tip: Track your lifts and progressively add weight. More strength = more curves.

How to Get an Hourglass Figure if You’re Losing Fat

If you have curves but want them more defined, your focus is going to be fat loss while keeping muscle.

Hourglass Workouts for Fat Loss

Strength Training (Non-Negotiable): Keep it simple with exercises like squats, hip thrusts, lunges, rows, and presses. This keeps your shape.
Cardio: 2–3 sessions of HIIT or 30 to 40 minutes of moderate cardio per week.

Nutrition for Fat Loss

Eat in a calorie deficit (-300–500 daily).
Load up on lean protein, veggies, and moderate carbs.
Reduce processed sugar and liquid calories.

👉 Tip: Strength train first, cardio second. This preserves muscle while burning fat.

The Secret Both Girls Share

No matter your starting point:

Train glutes + shoulders for that X shape.
Strengthen your core to keep your waistline tight.
Stay consistent: your body will change with months of effort, not quick fixes.

Final Thoughts

Building an hourglass figure naturally is about balance, discipline, and lifestyle. Whether you’re fueling your body to grow or trimming down to reveal curves, your journey is unique but both roads lead to the same outcome: confidence in the body you’ve created.

With consistent training, mindful eating, and self love along the way, your natural hourglass shape will shine through.