How to Get an Hourglass Figure: What Really Works
Jul 3, 2025 • 11 min read
Published on July 3, 2025 | Update on July 3, 2025
July 3, 2025
MD, FACOG; Obstetrician/Gynecologist; NASM-Certified Personal Trainer; Pre- and Postnatal Fitness Specialist; Certified Nutrition Coach and Certified Master Health Coach
Table of Contents
Want that coveted hourglass shape? You’re not alone. This timeless silhouette, with its defined waist and balanced curves, has been the dream body type for generations.
But let’s get real: those “get curves in 30 days” ads are scammy. Waist trainers won’t magically reshape your bones, and no supplement can spot-reduce your middle.
Here’s what actually works: smart training, styling, and working with your natural body type instead of against it. Some lucky people are born with hourglass genes, but most of us can create the illusion or enhance what we’ve got.
Ready to learn what creates curves? Let’s break it down.
Your body’s basic structure and muscle distribution are largely determined by genetics. However, changes in body fat percentage can greatly influence how your curves are defined.
Before you start any transformation journey, you need to understand what you’re working with. Your genetics basically decide a lot about your body before you ever hit the gym or change your diet.
Your genetics control:
Think about the basic body shapes: pear shapes have narrower shoulders with wider hips and thighs. Apple shapes carry weight around the middle with slimmer legs. Rectangle or “athletic” shapes have similar measurements at shoulders, waist, and hips, with less natural curve definition.
Your natural body type influences where fat goes and how muscles develop.
But here’s the good news: you’re not stuck with what you’ve got. You can absolutely reshape your body through smart exercise and nutrition.
Your body fat percentage basically decides whether your natural curves show up or stay hidden. The way your body stores and distributes fat directly impacts your waist-to-hip ratio, which is what creates that classic hourglass look.
Your waist-to-hip ratio becomes more obvious when there’s a clear difference between your waist and hip measurements. When body fat decreases in a healthy way, your waist typically becomes more defined, creating better contrast with your hips and bust.
But here’s the catch: you need to be smart about fat loss. Crash diets and rapid weight loss are actually your enemy here. When you drastically cut calories, your body often breaks down muscle instead of fat for energy. Since muscle contributes to the curves that define an hourglass shape, especially in your shoulders, glutes, and thighs, extreme dieting can actually flatten the curves you’re trying to create.
The better approach? Combine a moderate calorie deficit (around 500 calories below what you normally eat) with plenty of protein and strength training. This helps you keep your muscle while gradually losing fat. Aim for slow, steady weight loss of about 1-2 pounds per week—it’s sustainable and actually works.
Getting that hourglass silhouette isn’t a one-size-fits-all deal. Your starting point matters big time. The most effective workout depends on your current body proportions and natural shape.
Depending on your natural body type, you might focus more on building certain areas while slimming others.
If you’ve got broader shoulders and narrower hips, your goal is to build out your lower body to create better balance. This means focusing on exercises that add mass and shape to your glutes and hips while keeping your waist defined.
Your go-to exercises:
Thicker Waist or Apple-Shaped
If you carry weight around your midsection or have an apple shape, your strategy focuses on two key areas: defining your waistline and building both your shoulders and glutes. This creates more pronounced curves above and below your middle, making your waist look smaller by comparison.
Your best exercises:
As well as in the previous case, people with an apple-shaped figure will benefit from glute exercises like squats, hip thrusts and lunges.
Your core is basically your body’s foundation, connecting your upper and lower halves and providing stability for almost every movement you make. A strong core helps pull in your waist, creating more dramatic contrast between your bust, waist, and hips. It also supports your spine, reducing injury risk and improving your overall performance.
For maximum waist definition, mix up your core work:
While strength training builds the curves that define an hourglass shape, cardio plays a crucial supporting role in revealing those curves by reducing overall body fat. But you need to be strategic about it.
Here’s the truth: spot reduction is a myth. Your body loses fat in a pattern determined by genetics, regardless of which exercises you do.
Doing endless side bends won’t specifically slim your waist, just like leg exercises won’t exclusively burn thigh fat.
Instead, consistent cardio combined with strength training and proper nutrition creates an overall calorie deficit that reduces body fat across your entire body. As this happens, your natural curves become more pronounced, especially if you’re building muscle in strategic areas.
Moderate-intensity cardio strikes the perfect balance between burning calories and preserving the muscle tissue that creates your curves. You can do it frequently and sustain it for longer periods, making it easier to stay consistent.
Research shows that both moderate-intensity and continuous training can significantly improve body composition by reducing body mass, body fat percentage, and waist circumference. One study found that doing moderate-intensity exercise five times a week was more effective at lowering body fat than less frequent high-intensity training (3 times a week).
This keeps your heart rate around 50-70% of your maximum, providing steady calorie burn without overly stressing your muscles or joints.
Good moderate-intensity options:
HIIT is one of the most effective ways to reduce body fat and burn calories quickly. Unlike steady-state cardio, HIIT alternates between short, intense bursts and brief recovery periods. This maximizes calorie burn during your workout and creates a powerful afterburn effect.
Your body rapidly depletes energy stores during high-intensity intervals, creating an oxygen deficit that must be repaid during recovery. This process keeps your metabolism elevated after your workout, causing you to burn calories long after you’ve finished exercising.
Research consistently supports HIIT’s effectiveness for fat loss, with studies showing it can reduce body fat and waist circumference as effectively as traditional exercise but in significantly less time.
Great HIIT exercises:
Your diet plays a huge role in muscle growth, fat loss, and overall body composition. Focus on nutrient-dense, whole foods with an emphasis on protein to build and maintain curves.
For an hourglass figure, you want to specifically focus on getting enough protein and moderate amounts of healthy fats.
Protein is essential for muscle growth and repair, contributing to the defined glutes, shoulders, and thighs that create the hourglass shape.
High-protein foods for muscle growth:
If you’re watching your calorie intake, check out this list of high-protein, low-calorie foods.
Besides protein, healthy fats should be another vital component of your diet. They support hormone production, including hormones that regulate fat storage and muscle development.
Nutritious options:
Consult with a healthcare provider or registered dietitian before making significant adjustments, especially if you have underlying health conditions.
If your goal is to reduce body fat and reveal your natural curves, maintaining a slight caloric deficit can be helpful. Just be careful—cutting calories too aggressively can result in muscle loss, which undermines your efforts.
A caloric deficit simply means you’re consuming fewer calories than your body burns in a day. This forces your body to tap into stored fat for energy, reducing your overall body fat percentage. Keep the deficit moderate so you lose fat gradually, and make sure you get enough protein at each meal.
However, if you have low body fat and low muscle mass, a slight caloric surplus will actually be more helpful. You’ll need those extra nutrients to build muscle mass and create the curves you’re after.
Don’t forget to stay hydrated throughout all this. Proper hydration is essential for muscle function, recovery, and overall metabolic health. Staying well-hydrated also helps reduce water retention and bloating, making your muscle definition more visible.
If you’re unsure whether you need to lose, gain or maintain your weight, explore how to determine your healthy weight.
While diet and exercise form the foundation, there are other ways to complement and enhance your natural curves. Your posture and clothing choices can dramatically affect how your silhouette appears.
The right clothing can enhance an hourglass silhouette by visually defining your waist and balancing your proportions. Strategic wardrobe choices draw the eye to your smallest point (typically your waist) while creating balance between your upper and lower body.
Look for pieces that celebrate rather than hide your curves. Fitted clothing that follows your body’s natural lines often looks more flattering than oversized pieces.
Hourglass-enhancing pieces:
Good posture can make a huge difference in how your body shape is perceived. Standing tall with your shoulders back and chest out improves your overall alignment and naturally enhances the appearance of a defined waist and balanced proportions.
Effective posture exercises include:
Yoga is another great way to improve your posture. Try these 9 yoga poses for posure alignment to strengthen your back, open your chest, and naturally enhance your hourglass silhouette.
Your genetic blueprint influences your starting point but doesn’t determine your endpoint. Work with your natural tendencies rather than against them by focusing on areas that will create more balance in your proportions.
Focus on building muscle in the right places—glutes, thighs, and shoulders—to enhance your natural curves. Tailor your exercises based on your starting body type. Combine moderate-intensity training and HIIT to reduce overall body fat while preserving the muscle that creates your curves.
Fuel your body with nutrient-dense foods that support muscle growth and fat loss. Prioritize protein for muscle development, include healthy fats for hormone balance, and maintain a slight caloric deficit if fat loss is needed.
Choose clothing that highlights your natural curves and work on maintaining good posture to enhance your overall silhouette.
This article is intended for general informational purposes only and does not address individual circumstances. It is not a substitute for professional advice or help and should not be relied on to make decisions of any kind. Any action you take upon the information presented in this article is strictly at your own risk and responsibility!
