An hourglass figure features a narrow waist with proportionally wider bust and hips. While genetics play a significant role, you can enhance your natural shape through targeted workouts and proper nutrition.

Key Components for Achieving an Hourglass Shape:

1. Reduce waist size through:

• Caloric deficit diet
• Regular cardio
• Increased daily movement (NEAT)

2. Build muscle in strategic areas:

• Shoulders and back (upper body width)
• Glutes and quads (lower body curves)
• Maintain overall muscle balance

Workout Frequency:

• 3x weekly moderate cardio sessions
• 3x weekly strength training
• 1 rest day minimum
• Daily walking recommended

Effective Cardio Options:

• Incline treadmill walking (30 minutes, 60-70% max heart rate)
• StairMaster
• HIIT (15-20 minutes, alternate high-intensity bursts with rest)

Strength Training Guidelines:

• Heavy sets: 1-2 sets of 6-10 reps
• Light sets: 1-2 sets of 10-15 reps
• Progressive overload weekly

Key Exercises by Muscle Group:

Shoulders:

• Dumbbell shoulder press
• Chest supported lateral raises
• Incline smith machine press

Back:

• Dumbbell chest supported row
• Single arm row machine
• Cable pulldowns

Glutes:

• Barbell hip thrusts
• Hyperextensions
• Romanian deadlifts

Quads:

• Heel elevated goblet squats
• Leg extensions
• Bulgarian split squats

Sample Workout Structure:

Warm-Up:

• 3-5 minutes cardio
• Dynamic stretches
• Mobility work

Main Workout:

1. Romanian deadlifts (3 sets)
2. Barbell hip thrusts (3 sets)
3. Dumbbell rows (3 sets)
4. Shoulder press (3 sets)
5. Lateral raises (3 sets)
6. Hyperextensions (3 sets)

Cool-Down:

• 30-second stretches for each major muscle group

Important Considerations:

• Results typically show after 8 weeks of consistent training
• Avoid excessive oblique work to maintain a narrow waist
• Maintain a balanced diet high in protein
• Focus on overall body composition rather than spot reduction

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