Hourglass figure type: clothes, diet, exercises for weight loss

The hourglass female figure type, or, as it is also called, type X, is characterized by fairly pronounced hips and breasts of approximately the same width, as well as a very thin waist. Thanks to the harmony in proportions, this type was considered ideal at the end of the nineteenth century, and even today it drives millions of men crazy. In this article:

• » Hourglass figure type: body features
• » Full Figure Hourglass
• » Wardrobe for an Hourglass figure: » Suitable silhouettes
• » suitable lengths
• » suitable proportions in clothing
• » suitable styles: » dresses
• » blouses and tops
• " skirts
• » trousers and jeans

Album of basic recommendations for the Hourglass figure

Side plank

This exercise is passive, but uses much more muscles than regular running or cardio exercise.

Starting position – lying on your side:

1. Place your legs on top of each other and straighten them.
2. Lean on your lower arm, placing your palms perpendicular to your body. Place your other hand on your waist or raise it up. Direct your gaze forward.
3. Breathe slowly and deeply .
4. To make the position stable, tighten your muscles.
5. As you inhale, lift your body off the floor and try to hold this position for at least 30 seconds.
6. Watch your breathing - it should not be interrupted.
7. As soon as you feel slightly tired, lower your body to the floor.
8. Take a short break.
9. Lie on your other side and get back into plank position.

Side plank

Hourglass figure type: body features

The X body type is distinguished by the following parameters:

• » Height: any.
• » Shoulders: fairly wide and fairly high. Approximately equal in width to buders.
• » Breasts: medium to large.
• » Waist: clearly defined. The position of the waist is usually proportional.
• » Hips: Quite wide and steep. Approximately equal in width to shoulders.
• » Buttocks: quite dense and convex.
• » Legs: generally of proportional length.
• » General impression: graceful, soft lines, feminine curves.

There are practically no very thin women with an hourglass figure. All of them are distinguished by very graceful and soft body lines, as well as rich forms: lush breasts, steep hips and dense buttocks. Even excessive thinness still leaves the hips very pronounced and graceful.

• » How to determine your body type by parameters
• » Body type test

Let's go to the gym

Here are some recommendations for those who decide to make a sand figure for the hall.

For targets:

• You can do targeted exercises anywhere.

For additional:

• Squats. This exercise targets the muscles of the legs, thighs and buttocks. This is a basic exercise for your lower body. Squats can be performed with or without weights. You need to choose a weight so that the number of repetitions in 1 approach is 12-15. You may increase the weight in the future, but the number of repetitions should remain the same. Do 3 sets, 3 times a week.

• "Gluteal bridge." This is an exercise to build the gluteal muscles. Lie down, bend your knees and place your arms along your body. Lift your body up (as in the picture), then return to the starting position. The exercise can be performed with or without weights. The most important thing is to feel how the gluteal muscles contract! In the gym, you need to increase the weight and exercise in the range of 15 to 20 repetitions, 3 sets, 3 times a week.

• "Army" press. This is the best exercise to increase the deltoid muscles of the shoulder. Stand in a stance, grab the barbell, place it behind your head and, using the movement of your elbows, lift the barbell up. The exercise can be performed standing or sitting. Don't go heavy, start small. You should calmly perform 30 – 40 repetitions. Next, you need to do this exercise in a number of repetitions of 10 - 15. Remember, your goal is not big broad shoulders, but a narrow waist.

Carefully track your progress in all exercises!

Full Hourglass Figure: Distinctive Features

The complete set is distinguished by the following features:

Subcutaneous fat in women with such a physique is distributed evenly on the chest and hips, therefore, if a woman gains weight, then these areas become fatter, while the waist remains noticeable no matter how full she is.

Extra pounds can be deposited only in the lower abdomen, which is especially visible in profile.

When you gain weight, your hips become fat first and “weight” your silhouette. “Sciatic bags” may appear.

The legs become plump along the entire length: including in the calves and above the knees.

Feminine 90s

In contrast to sneakers, kitten hill low-heeled shoes were also present in the fashion of the 90s. Most often they were worn with feminine flowing dresses and structured handbags.

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Fashion of the 90s without embellishment can be called provocative and even shocking. But like any fashion trend, it is a reflection of its time. What 90s fashion do you remember?

Wardrobe for an Hourglass figure

Suitable silhouettes in clothes

To highlight the beauty of the Hourglass figure, stylists advise working with natural, softly curving lines and under no circumstances hiding them under baggy or overly loose clothing.

To do this, you should choose close-fitting (if the figure is ideal), fitted and semi-fitting silhouettes . Overweight women should be more careful when choosing a silhouette. It's important to choose clothes that fit without being tight. The lucky owners of this constitution are suitable for almost any style and model of clothing that emphasizes the waist and graceful lines of the body.

• » What types of silhouettes are there in clothes?

Exercises for an ideal figure

In order to get an hourglass figure, you will need special exercises.

For a quick and guaranteed effect, you need to use two types of exercises:

• Targeted exercises are exercises that directly affect the waist and abdomen. The result of regularly performing these exercises will be a toned and flat stomach.

• Complementary exercises are exercises that work other muscle groups. The purpose of additional exercises is to increase other muscle groups and, due to their size, visually reduce the waist.

If you do both types of exercises, you will achieve maximum results.

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Suitable clothing lengths

As you know, correcting any figure involves striving to get closer to the reference Hourglass figure. From this we can draw the wrong conclusion that women with an ideal figure can wear everything. The difficulty is not to spoil the natural beauty.

The waist is the main focal point. Clothing should emphasize the waist as well as the legs. To do this, they should be opened to the knee.

That is why the basis of a woman’s wardrobe with an Hourglass figure should be a dress . Its length can vary from mini to just below the knee.

The length of the shoulder pieces should be no lower than mid-thigh, so as not to create unnecessary volume on the hips.

The length of the trousers should be chosen based on their style. Straight classic trousers are selected to the length of the middle of the heel. Tapered trousers look best if they reach the smallest part of the ankle.

It is better to choose outerwear that is knee-length or below the knee to the level of boots.

• » The golden ratio in clothing: how to find your ideal length?
• » How long should a mini, midi, maxi and knee-length skirt be?
• » How long should women's trousers be?
• » How long should the sleeves of a shirt, jacket and outerwear be?

Additional exercises

These exercises are needed to visually narrow your waist. They are aimed at increasing muscles such as:

• gluteal;
• femoral;
• deltoids (shoulders).

The question may arise, why are these exercises necessary? Due to the increase in the above muscles, the contour of the figure seems to stretch. Your waist visually becomes thinner. This will make the figure very similar to an hourglass.

Let's move on to the exercises:

1. Squats.
2. "Gluteal bridge."
3. "Military" overhead press.
4. Running or any other long-term activity.

This is what a set of additional exercises looks like. Correct execution will add another 25% to your result. We will talk in more detail about the technique below, and we will also look at how to train in the gym and at home.

Individual wardrobe plan

Suitable proportions in clothing

The choice of proportions in clothing depends on height and waist position. As a rule, women with an Hourglass figure type have a harmonious physique and a proportionate waist.

• » Proportion top 1/2 + bottom 1/2 with a knee-length skirt.. A classic proportion in which the horizontal top line runs exactly along the hips, and therefore suits a balanced Hourglass figure.
• » Proportion top 1/3 + bottom 2/3 (skirt/pants). Suitable for women of average and below average height with a proportional or slightly low waistline.
• » Proportion top 1/4 + bottom 3/4 (skirt or trousers). Suitable for short women with a slightly low waistline.
• » Proportion: top 2/3 + bottom 1/3, top 3/4 + bottom 1/4. The top is longer than the bottom should be worn by women with a proportional or slightly high waistline of average or tall height. Well, these proportions are also suitable for women with a full-bodied Hourglass figure.

• »What are the proportions in clothing?
• » Proportional physique of a woman: height and waist position
• » Normal weight, height and build

Second skin

Along with denim, leather has gained widespread popularity. She was seen in both skirts and outerwear. The favorites of the 90s were biker jackets and leather raincoats, which are now back in fashion.

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Clothing styles

If you are slightly overweight, you can wear any tight and fitted models, low-cut sheath dresses, blouses with a V-neck and with ruffles, blouses with bows and drapery, formal blouses with one or two buttons undone, tight suits (both trouser and skirt) , trapezoidal skirts, half-sun skirts and, as well as any clothes with belts and corsets.

Overweight women are recommended to wear clothes with vertical straight lines that visually lengthen the silhouette, trousers slightly flared at the bottom, tunics, and short flared coats look good on them.

As for swimsuit models for a full figure, here you should give preference to bikinis or one-piece sets that highlight the waistline.

Detailed recommendations for choosing certain types of clothing:

• » dresses
• » blouses, tops
• " skirts
• » trousers, jeans and shorts
• » jackets, coats, cardigans
• » 9 tips for choosing swimwear

Dresses

• » sheath dress
• » high waist dress (Princess style)
• » wrap dress (robe dress)
• " Dress Basques
• » dress in new look style

Review of styles and models of dresses

Blouses and tops

• » blouses with V-neck and halter collar
• » wrap blouse
• » tops with straps, with an American armhole, “bustier”

Review of styles and models of blouses and tops

Skirts

• » A-line skirt (flared skirt)
• » circle skirt and semi-circle skirt
• " pencil skirt
• » wrap skirt
• " Skirt with Basques

Review of styles and models of skirts

Trousers and jeans

• » straight trousers and straight jeans
• » wide trousers and wide jeans
• » tapered trousers and skinny jeans
• » boyfriend jeans

New length

Soviet fashion has largely become a product of the post-war era. Formal suits and plain blouses, classic silhouettes and traditional femininity. However, by the beginning of the 90s, all this was outdated and tired. The chaos of the collapse of the Union and the destruction of all sorts of borders and conventions added fuel to the fire. The need came for something bright, catchy, crazy.

The first challenge of the new time was provocative miniskirts. The shorter the better.

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Leather and denim miniskirts have become especially popular. They were combined with tight tops, sweatshirts, white T-shirts and T-shirts with brand logos, leather biker jackets and colored tights.

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Suitable fabrics

The choice of fabric also depends on your build. This applies to both weight and texture. Light, flowing fabrics are suitable for slender women. It is important that the fabrics do not create hard corners, but softly drape the roundness and follow the smooth curves of the body. Knitwear is excellent, as well as silk, linen and cotton, and synthetic fabrics.

If you have a full complexion, then you should be even more careful when choosing fabrics: under no circumstances wear heavy or stiff materials. The best choice is medium-weight fabrics with a minimally pronounced texture: medium-weight knitwear, cotton, linen and silk, wool crepe.

Warm and cozy

The main element of the winter wardrobe of the fashionista of the 90s was the Boys sweater with a colorful pattern.

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Patterned sweaters, like many things from the 90s, had no gender. Both boys and girls wore them with pleasure.

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Diet for the Hourglass: how to lose weight?

By nature, Hourglass women rarely suffer from excessive thinness. They are destined to be steep-hipped all their lives, so any attempts to lose weight and turn into an athlete with a small pelvis will only lead to a loss of natural attractiveness. But “earning” a couple of extra pounds is as easy as shelling pears due to the average or even low metabolic rate. At the same time, the body gains weight evenly on the chest and buttocks, on the arms and legs. It is also worth noting that, despite the even distribution of extra pounds, a rather unpleasant thing can happen to ladies who are unscrupulous in their diet - the formation of unaesthetic “ears” in the hip area.

It is very important for women with this body type to eat regularly, three to four times a day.

Optimal diet (in descending order of importance):

• » raw vegetables, fruits, herbs
• » protein: fish, poultry, veal, eggs
• » low-fat dairy products
• » cereals: buckwheat, oatmeal, rice
• » muesli and natural juices

In small quantities you can use:

• » sweets and flour products
• » nuts
• " coffee
• " alcohol

• » Daily calorie intake
• » Daily fat intake
• » Table of calorie content of foods
• » Table of proteins, fats and carbohydrates
• » Daily diet
• " Weight loss

Vacuum

This exercise helps to quickly and effectively reduce your waist

As a result of regular training, the stomach becomes flat and acquires a beautiful shape.

Starting position – standing:

1. Straighten your back, feet shoulder-width apart, place your hands on your hips.
2. Inhale slowly through your nose, trying to get as much air into your lungs as possible .
3. Exhale sharply and powerfully so that there is no air left in the lungs, and draw in your stomach as much as possible.
4. Try to hold this position for 10-15 seconds.
5. Inhale slowly and take a short break.
6. It is recommended to perform the vacuum approximately 5-6 times to quickly achieve the desired result.

Exercise "Vacuum"

Exercises for Hourglass: the best types of physical activity

A woman with an Hourglass figure can get into good physical shape without torturing her body with diets and fasting through physical exercise, which also gives peace, confidence and peace of mind. Classes must be organized in such a way that the load on both the upper and lower body is the same.

The best types of physical activity:

• » fast walking and running
• » swimming (including scuba diving)
• » aerobics
• » exercise on an exercise bike
• " skiing
• » step and dancing

Women of the body type in question have a significant advantage - their risk of cardiovascular diseases is extremely low, so intense physical activity is not necessary for them. Yoga is perfect for this body type, which not only allows you to maintain grace, but also strengthens your back, forms excellent posture and adds charm to a woman.

• » Proportionality calculator
• » Grace Calculator
• » Fitness calculator
• " Body mass index

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WHAT DO YOU THINK ABOUT THIS TOPIC?

Denim is our everything

It’s impossible to imagine the 90s without the iconic Malvina jeans. This is how Mawin jeans were nicknamed in Russia. They became a more budget-friendly analogue of the famous Levi's and Montana, which were almost impossible to get.

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Not everyone had enough branded jeans, but the youth did not plan to give up. Jeans were bought at markets, cooked in the “malvin” style, and even branded labels were sewn onto them to make them look cool.

Read also: 8 main trends of the season that any fashionista will be delighted with

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The cult of denim also extended to denim jackets. Voluminous models were in fashion, as if they were cut from a man’s shoulder.

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Home and salon cosmetic procedures for waist reduction

The idea that cosmetic procedures do not help in creating an hourglass waist is a myth. Massage, wraps, peelings are a good option for body care without surgical intervention.

They enhance the outflow of lymph and relieve swelling. Blood circulation improves. The waist visually becomes thinner due to the reduction of swelling. Massage helps remove 1-2 cm from the waist after 1 course of procedures. The ideal option for losing weight includes not only massage, but also proper nutrition, sports, and cosmetic procedures.

Vacuum massage

“Hourglass” – a waist that can be maintained with massage. The vacuum roller massage procedure is carried out in salons using a device. With its help, you can influence the waist area with different intensities.

This type of massage has contraindications:

• Diseases of internal organs.
• Varicose veins
• Wounds, inflammations, scars in the treated area.
• Pregnancy period.
• Infectious diseases.

After about 3-5 sessions, the result will already be noticeable. It is important that there are no bruises or marks left after the massage. All movements are carried out from top to bottom in the direction of lymph flow. A professional massage lasts no more than 20 minutes.

Wraps

Wraps can be done both in the salon and at home. The stores have a large selection of wrapping products.

There are 2 types of procedures:

• Cold.
• Hot.

The second type is prohibited for people suffering from vascular and heart diseases.

Apply the product to clean skin (you can peel it first). Then the waist area needs to be wrapped with film. In this form, the composition is kept on the body for 20 minutes. Then the film should be removed and the product should be washed off the skin with warm water. The last step is to apply a moisturizing body balm.

Peeling

Peeling is a procedure that allows you to remove dead skin particles, improve blood circulation and prepare your waist for wrapping.

Body peeling can be purchased ready-made. But it is easy to prepare it at home. Coffee, sugar, and sea salt are used as a scrubbing agent. You can choose any component and mix with honey. The composition needs to be walked over clean skin with massage circular movements. And then rinse off the peeling with water.

Waist reduction surgery

If training, nutrition and cosmetic procedures are not a suitable option for the structure of a wasp waist, then you can resort to plastic surgery.

Removing ribs

Removal of ribs is a manipulation in which the surgeon removes the lower ribs, called “floating” ribs. They are attached only to the spine.

Girls were jealous of Marilyn Monroe's waist. Her figure was a classic example of an hourglass figure. She removed the lower ribs. After this, the popularity of the operation grew.

There are less harmful ways to reduce your waistline. Removal of ribs does not leave its mark on the health of the body. The ribs are the frame for the internal organs. If you remove them, the position of the organs changes. This is fraught with the appearance of diseases of the gastrointestinal tract, kidneys, and urinary system. There is a concept called phantom pain. They can persist throughout life after the ribs are removed.

The only advantage of this surgical intervention is the visible result. The waist really becomes a thin “aspen”.

Minuses:

• Long rehabilitation process.
• High price.
• Irreversible changes.
• Changes in the position of internal organs.

Abdominoplasty

Abdominoplasty is popular among women after childbirth, when the waist and abdomen lose their previous shape. Also, women whose bodies have been affected by age-related changes often decide to undergo this procedure. Surgical intervention involves a specialist excising excess skin and fat deposits. The operation is complex. The process of preparation and rehabilitation takes a long period of time. The result can be seen only after six months.

Advantages of the operation: visible results that last for a long time.

Minuses:

• There are contraindications.
• A long process of preparation and rehabilitation.
• The result may not be visible immediately.

Liposuction

This is the name for surgical intervention when the fat layer is removed from problem areas.

Liposuction is divided into several types:

Pros:

• Of the surgical methods for waist reduction, it is the safest.
• The result lasts forever.

Minuses:

• Long period of preparation and rehabilitation.
• Additional procedures for recovery are required - massage.
• High price.

An hourglass waist achieved through liposuction will cost from RUB 80,000. up to 300,000 rub. depending on the chosen method.