Content

• Steps
• Method 1 of 4: Reduce Stress Levels
• Method 2 of 4: Diet changes
• Method 3 of 4: Aerobic Training
• Method 4 of 4: Toning Your Muscles
• Tips
• What do you need

To achieve an hourglass figure, you will need to reduce overall body fat and tone your thighs, back and abs. You can get some curves by trying these fitness tricks.

Steps

Method 1 of 4: Reduce Stress Levels

1. 1 Prepare your body to build muscle and burn fat by making lifestyle changes like this:
   • Take time to sleep. Those who sleep less than 7-8 hours a day accumulate belly fat faster. This will make it harder for you to achieve your goal. Try to turn off all electronics an hour before bed and rest after the day so you can sleep well.
   • Deal with decreasing your activity level. When your body is stressed about work or your personal life, it releases cortisol, which can cause you to put on pounds around your waist. Try deep breathing exercises, yoga, meditation, or playing relaxing music to reduce anxiety.

Method 2 of 4: Diet changes

1. 1 Increase the amount of water you drink. When you start your exercise regimen, you should drink at least 2 liters per day. Drink more before, during, and after your workout.
2. 2 Consume less alcohol. Alcohol contains extra calories, slows down the metabolism and causes stress. Reduce the number of days you drink alcohol, as well as the amount.
3. 3 Consider cutting your calories by 25 percent for 1 month. If you are looking to lose weight, a combination of diet and exercise is the best way to burn fat and gain attractive curves.
   • Increase the amount of fiber in your diet. Most people should aim for 25-35 grams per day, but many get around 10 grams per day. Eat whole grains, more vegetables, and more complex carbohydrates. Slowly introduce high fiber foods into your diet and your digestive system will start to function more efficiently.
   • Reduce your intake of sugar and processed foods. You can occasionally pamper yourself with dessert or chips, but only occasionally, not every day.
   • Add low-fat dairy products to your diet. Eat protein-rich Greek yogurt and low-fat cheese, drink skim milk; they should be part of your diet. Dairy products will help you build muscle and make you feel fuller for longer.
   • Eat more vegetables and fruits.Try snacking on foods like cabbage chips, carrot sticks, hummus, berries, and other fresh foods that will improve your health and help curb your appetite.

Method 3 of 4: Aerobic Training

1. 1 Do at least 4 hours of cardio workouts per week. Going from 30 minutes to an hour of exercise will tone your muscles and burn fat faster. Your curves will become more visible faster.
   • If you don't have time to train for an hour, break the time into 2 30-minute workouts. Work out for 30 minutes in the gym and go for a walk after dinner.
2. 2 Do interval training. Warm up, then alternate between medium and high intensity exercises every 2-4 minutes. This transition from slow to fast heartbeats burns fat faster than other methods.
3. 3 Try to trick your muscles. Make all 4 workouts different to work different muscles and help your metabolism work quickly.
   • Enroll in a class such as aerobics, flow yoga, or training camp and attend classes once a week.
   • Exercise on an equipment such as an elliptical trainer or treadmill. You can set up these machines for interval training. Try other activities, such as swimming, rock climbing, brisk walking, or cycling, to add variety to your workout.
   • Engage in strength training for 30 minutes or more, both in the cardio program and in the strength training program. Use strength machines or free weights and add that exercise to your 30 minute machine workout. Reduce rest time between sets to speed up your heart rate and sweating.

Method 4 of 4: Toning Your Muscles

1. 1 Improve the curves around your hips, waist, and chest by doing these exercises 3-4 times a week every other day. Once you've burned fat with cardio, these exercises will help you achieve an hourglass figure.
2. 2 Do squats aimed at your glutes and hips. Always pinch your abs and relax your back.
   • Take a 2 kg dumbbell in each hand. Place your arms at your sides. The hips are set wide apart. Squat as if you are trying to sit in an invisible chair. Raise your toes so that the weight is on your heels. Once your thighs have reached a 90-degree angle with your calves, stop for 2-5 seconds. Return the body to its original position.
   • Repeat the exercise 12 times 2-3 times. Use heavier dumbbells as you get stronger, instead of increasing the number of sets.
3. 3 Do forward lunges to strengthen your glutes and thighs. Place a bench in front of you that is knee-high or higher.
   • Place your right foot on the bench. Then stand on the bench with your left foot. Lower your left leg and then your left. Repeat 12 times on each leg.
   • Take side steps to strengthen your thighs and outer thighs. Place your right foot on the bench, lifting and lowering on the other side with your right foot. Repeat 10 times for each leg.
4. 4 Make 2-3 planks. If possible, use your whole body weight rather than leaning on your knees.
   • Start by standing on your palms and knees. Pull your abdominal muscles up and in. Place 1 foot in front of you, then the next, keeping the whole body in one straight line. Hold the plank for 30 seconds to 1 minute, breathing in and out for 5 seconds. Repeat 2-3 times.
5. 5 Do side planks to work your glutes. Tighten the muscles at the sides to create a curve at the waist.
   • Lie on your side. Place your elbow directly under your shoulder. Keep your body in a straight position. Pull your abdominal muscles inward and up, then lift your body up, resting on your elbow and feet, lingering in the plank for 30-60 seconds.
   • Add a dynamic element as soon as you can comfortably hold the position for 30 seconds. Raise your hips 1 inch and lower them to the same height. Do this exercise slowly and repeat 10 times on each side.
6. 6 Do push-ups. This exercise works your shoulders and shoulder blades to provide better support for the curves of your upper body.
   • Stand on your palms and knees. Lower your arms so that you are resting on your elbows. Pull your abs inward and stand in a plank position with your legs apart. Squeeze the shoulder blades for 2-5 seconds, then spread them apart. Perform two sets of 10, breathing in and out slowly.
7. 7 Do the shell exercise for the inner thighs. Lie on your side using your elbow.
   • Place your knees in front of you as if you were sitting in a chair. Spread your knees apart with your heels together. Stop and lower your knees until they meet. Perform 20 times and make sure that all the tension is on the hips.
8. 8 That's all.

Tips

• If you'd like to learn more about curving exercises, make an appointment with a personal trainer or look for videos on YouTube. Dumbbells and bodyweight exercises will tone and accentuate your curves.

What do you need

• Gym membership
• Relaxing exercises
• Cardio workout
• Water
• Fiber foods
• Fresh food
• Squats
• Steps forward
• Dumbbells
• Strength training equipment
• Exercise mat
• Shop