These days women don’t want to be stick thin anymore. Now we know that “skinny feels” and “tight gaps” are unhealthy and unattractive. The ultimate “goals” body is the hourglass shape with nice shoulders, small waist, shapely legs and amazing butt. And the coolest thing is that it is an achievable goal! So lets discuss how you too can build an amazing hourglass shape physique.
Hourglass figure back in time.
First of all, I want to point out that if your body fat is 25 percent of your body weight or more, you should focus first on losing fat and building strength. Perform compound movements, such as squat, deadlift and overhead press, in 6-8 rep ranges. Doing so you’ll build a muscular foundation. When you’ll reach about 20 percent body fat, start building your houglass shape from there. Reason being, that with excessive amount of body fat you can’t really see your actual body shape. I’ve met quite a few women telling me, that they want to skip leg training all together, because their tights are allready very muscular. When it is obvious that the “muscle” on their tights is just fat.
If you are lean enough allready, take a look in the mirror, or better yet, take pictures of yourself front to side to back. Than judge your body objectively.
Here we are going to discuss most common body types and how to choose the right exercizes for you, to create a curvy hourglass shape body.
RULER SHAPE/JUST SKINNY
You have long limbs, narrow hips and shoulders, and very likely a flat chest and butt.
And you have no idea where to start.
Well, you want to build your glutes, quads, hamstrings, as well as lats and shoulders. Think about it: if your waist stays small and your glutes, legs and upper body grows. At the end your body will get a hourglass shape!
Let’s start with compound movements. Make shure you are performing squats, deadlifts, shoulder presses, rows and pullups (or lat pulldowns, if you are not strong enough yet).
Working out six times a week, dedicating each workout for one muscle group twice a week, will promote most muscle growth in shortest amount of time.
Your training split would look like this: legs-shoulders-back-rest-legs-shoulders-back.
Choose one compound movement for the body part you are training that day for 3 sets of 8-10 repetitions. Ad in three isolation movements for 3 sets of 12 to 15 repetitions. You can perform some ab exercises at the end of your workout.
This body type is heavier on the bottom, has wide hips, strong calves, narrow shoulders and quite weak arms.
To bring balance to your physique and create a hourglass shape, you want to build up your upper body.
To do so you are going to workout 3 times a week, dedicating two of them to upper body and one for legs. For your upper body make shure you perform compound movements: shoulder presses and rows for 6-8 repetitions. Include isolation exercizes, such as shoulder lateral raises and lat pulldowns, for 12-15 repetitions. Doing so you are going to add width to your upper body.
A shape ladies often have weak, underdeveloped arms. Don’t forget to include exercizes that isolate biceps and triceps.
Females with this body type are often very quad dominant. Stick to movements that work your hamstrings and glutes the most: romanian deadlifts, hip thrusts, leg curls and such. You want to give your legs a shape, not necessary build more size, so stick to 3 sets per exercise for no more that 8 repetitions.
Perform ab exercises at the end your workout. Add slow paces cardio, like walking , for 40-60 minutes on your rest days. This will help with burning calories and fat, if needed.
V shape is caracterised by wide shoulders, narrower hips and lean legs.
Ladies with this body type really want to add size all over their legs (yes, quads as well!) to create a hourglass shape.
To do so you want to train your legs 3 times per week, dedicating one of your workouts for quadriceps, one for hamstrings and one for glutes. Perform a compound movement for 3 sets of 6-8 repetitions at the beginning of your workout. Than add 2-3 isolation exercises for 10-12 repetitions. If your calves are very small don’t forget to perform a few sets of calf raises for 15-20 repetitions.
For upper body you don’t really want to add any width, so focus on improving your postural muscles. After your leg training, perform some kind of rows for your back for 6-8 repetitions. Dont forget to add rear deltoid isolation exercises for 10-12 repetitions.
Add some kind of leg raises at the end of your workout for your abs. Skip exercises that work your obliques if you want to maintain your waist as small as possible.
Perform cardio on your rest days, if needed. You can choose between a slow paced walk or sprints. Just avoid endurance training , like long distance running, to preserve as much muscle as possible.
If your shoulders and hips are equally wide and your waist is significantly smaller, congratulations, you allready have a hourglass body! And the rest off us are gelous. 😕 😀
This doesn’t mean that you dont want to improve your body composition: build muscle and lose fat, it means that you’ll be paying attention to all your muscle groups equally.
3 full body workouts per week will require you to hit your legs, shoulders and back at each workout to develop your body proportionally. Perform one compound movement for 3 sets of 6-8 repetitions and one isolation exercise for 10-15 repetitions for each muscle group.
Throw in some ab exercises and 30-45 minutes of slow paced cardio at the end of the workout, if needed.
This type of workout programing is not perfect by any means it’s just a rough guide line and might not work specifically for your needs, especially if you are an advanced lifter. I hope you still found it somewhat helpfull in building your workout plan.
Need help reaching your goals? click HERE!