Do you want to get bigger hips and a smaller waist?
Girl, you’re not the only one – millions of women ask themselves this same question when they look in the mirror, every single day:
“How to get an hourglass figure and look like a fitness influencer”
With wide hips and a tiny waist…the glass hour figure looks amazing, but then again it seems so freaking hard to get.
This trend started a few years back, as fitness and health started getting more and more popular, and strong and curvy became the new sexy.
But the real question that pops out is: can you really get an hourglass figure if you’re not born with it?
And if that’s possible, how to get a smaller waist, and get an hourglass body shape?
Today I’ll give you my full guide on how to get hourglass figure, and finally find out if it is actually possible to do this depending on your genetics!
Let’s get started.
Check out my video, where I explain everything in detail!
Why The Heck Some Woman Have Hourglass Body Shape And Others Don’t?
Reason #1: GENETICS
Having that hourglass body shape is usually all because of genetics.
So, the main reason why some women have the hourglass body shape and others don’t is simply because some are born with it (lucky them).
Some of us are born with bigger hip bones, the same way some of us are born with bigger noses than others.
Bone structure plays a huge role which is again genetics, plus the places the body stores fat which also varies from one girl to another.
We are all made differently and even if you crave another girl’s body, if you think about it being different and unique makes you special and beautiful.
Now, there are few body shapes:
- Triangle – narrow shoulders and wider hips,
- Round – rounder in the midsection with thinner legs,
- Inverted triangle – broad shoulders and narrower hips,
- Rectangle – Straight up and down so your shoulders, waist, and hips look almost the same width when viewed from straight on, and
- Hourglass shape – balanced upper and lower body with a narrow waist.
But, can we ever change our body shape?! Can we transform from one body shape to another, change our shape waist and our genes?
Hold on girls, we’re getting there :)
Reason #2: BODY FAT
The other reason why you may not have the hourglass body shape is weight gain.
If you have excess fat on your body, your natural curves may be hiding away underneath the fat layer.
In cases like this, simply by following a healthy meal plan and exercising regularly you can achieve your desired body shape.
Reason #3: PS
Photoshop.
But, we’ll get there later on 🙂
Can You Change Your Body Shape & Get Bigger Hips If You Are Not Born With It?
I’ll lie if I say you can.
But, this doesn’t mean that through proper nutrition and the right exercises you won’t get closer to your dream body, because you absolutely will.
However the “picture perfect” of our dream body is usually the body of another girl. And that girl isn’t you, so instead of focusing to get her body, focus on making the best out of your own.
You obviously can’t change your body frame and bone structure, so if you fall into the rectangle category, it’s probably nearly impossible to achieve an hourglass figure…
But, there is always something you can do about that desired hourglass body shape and you are just about to find out a few ways you can do that.
I’ll guide you through eating right, to playing with muscle mass and body fat.
Yes, you heard it right, muscles can be shaped to a certain degree and you can work on some parts of your body to make them bigger than others.
It’s true, you cannot control your bones and where your body stores fat, but how much fat is stored is entirely up to you.
So stay with me, as we go through every single detail step by step!
Find out more about this in my recent guide: Can You Get Bigger Hips & Small Waist? The Truth About Getting Hourglass Body Shape – Glass Hour Figure>>>
What Doesn’t Work?
First, let’s take a second to go through the things that actually DON’T WORK!
1. Spot training
I’ve said it many times, there’s no such thing as spot training in fitness.
Unfortunately, you cannot choose which body part you want to lose weight from, so you’ll just have to work on your body as a whole piece.
2. Single exercises
I’ve heard this so many times:
Do this exercise to get a small waist! Or Do that exercise to get big hips!
The truth is there’s not a single exercise in the whole wide world that will make your waist smaller, or your hips big, or abs strong.
It’s a combination of exercises, routines, muscles, and again, working on your body as a whole piece, to get the results you want.
3. Waist trainers
Waist trainers don’t work and are such a waste of your time and money.
Yes, you look “hourglassed” while wearing it since it’s made to compress your waist to its maximum. However, once you take it off, your body returns to its natural position.
And thank god for that, because there are organs inside you, that are being pressed and pushed when you wear the waist trainer.
And of course I’ve tried it to, how could I not?
They were so popular back in the days. The Kardashians were promoting it.
I even tried working out with a waist trainer.
Ugh… the only thing it did for me was it made me feel super uncomfortable and made it hard to breathe.
So, no, waist trainers do not help you get smaller waist, and that’s a fact.
4. “X days to get hourglass body shape” guides
The first things that pop after typing how to get hourglass body shape is 3 days or 14 days guide to getting there.
I hate these kinds of FAKE fitness guides, because they are so far from the truth.
You obviously can’t make serious changes to your body in 3 days, or 14 days, maybe not even in a month.
So, a rule of thumb is that if it looks like it’s too good to be true, it probably is.
So, What Can We Do About It?
How To Get Hourglass Figure
As I said, there are a few things you can do to try and get an hourglass body shape.
So fit girls, take a few moments to go through every single step of the ultimate hourglass shape guide!
I’ll try to explain them all thoroughly and finally help you figure out how to get hourglass figure and how to get an hourglass body shape (the glass hour figure).
Let’s jump right into it!
1. Start Eating Healthy
A healthier diet is the first step to getting the body of your dreams.
Healthy food is the #1 rule when it comes to losing weight and achieving any fitness goal.
You cannot control where your body stores fat, but how much fat is stored is completely your personal choice.
You can “work your ass off” in the gym every single day of your life, but if you don’t eat right, it’s all worthless…
Because everything comes down to what you eat at the end of the day.
I talk all about this in my video Why Your Glutes Won’t Grow, you can learn more in it:
As I mentioned before, one of the reasons you don’t have hourglass figure may be because you have excess fat covering your body.
This means that you may even have hourglass body shape but it’s hiding away underneath the fat.
And the best way to lose that excess fat is by eating healthy.
You can do thousands of crunches a day, but if you don’t eat right you’ll still have fat covering your belly and preventing you from achieving that desired small waist.
Not to mention the fact that you need clean proteins to gain lean muscles in the areas you want to.
If you’re not fueling your body with the right nutrients especially Pre workout and post workout, you won’t get the results you want, no matter how hard you work out.
Fit bodies are made in the kitchen first.
If only it was not that freaking hard to eat healthy, right?
The truth is, it’s not enough just to eat low-calorie foods because nowadays we know that calories don’t matter if they come from low nutrients foods.
That’s why I’ve created my all in one meal plan + workout program RADIATE, to help all of you struggling to lose those stubborn inches and finally get the body of your dreams.
You can find over 100+ healthy recipes there, divided into schedule and 3 meals per day + snacks:
- breakfast
- lunch
- dinner
- snacks
The main reason why I made this program was because I wanted to give you the exact same foods and meals I eat in a day to stay fit and healthy.
This is exactly how I got my hourglass shape, and now you can do it too.
Nutrition is EVERYTHING, so head on to RADIATE and start eating healthy TODAY!
2. Exercise Daily 4-5 times a week
Many girls ask me what’s the best exercise to get hourglass body shape.
Now listen very carefully:
There is not a single exercise that will help you achieve the hourglass body.
And there’s not a single body part you should work on to get bigger hips and a small waist.
People who tell you that they have the ONE exercise to help you get hourglass body shape – lie.
You know why? Because you should work on your body as a whole piece.
The only thing that matters is making exercise a habit and a part of your lifestyle because that’s the only way you’ll get long-term results.
Exercise 4-5 times a week on your whole body and toss in some effective booty exercises and you’ll get the results you want.
I had the best results when I started doing HIIT workout.
The intervals work amazing when it comes to getting that hourglass body shape since you want to lose weight around your waist (for example) and build muscles in the booty.
So, HIIT is perfect in reducing the fat, without tapping into those lean muscles.
If you don’t follow a workout program yet, you have to try out my all in one RADIATE Program right now!
3. Do A Lot Of Heavy Weighted Booty Exercises
Doing glute exercises overall will help you grow your booty stronger, firmer and rounder.
So, start including all kinds of booty exercises in your workout routine.
However, there’s not a single exercise to give you those booty gains – you’re gonna have to experiment and engage every single muscle in your glutes.
This means that you should include different kinds of movements in your daily routine.
Starting from deadlifts and heavyweight sumo squats to glute bridges and hip thrusts.
In my workout program, you’ll find over 100 different exercises engaging different parts of your body plus targeting your booty at the same time.
In fitness, diversity is the key, so make sure to keep your glutes excited by approaching them from different angles.
Here’s my favorite SIDE BOOTY WORKOUT to grow a wider booty!
It’s only 15 minutes, so try it out right now!
Also, check out my My Glute Activation Workout Plan + Best Glute Isolation Exercises
4. Use your muscles – Build a stronger back
The next step in my “how to get hourglass shape” guide is using your muscles and working on that back.
Now, I hope I don’t have to explain why you don’t need to be afraid of lifting weights, however, I’ll tell you one thing:
As you lift weights your body will start getting toned and every single part of it will start taking a nice curvy shape, that you are going to love.
The thing is, as you work out, your muscles can do two things: get bigger or get smaller.
And when you lift weights your muscles will most certainly grow.
This means your waist won’t get any smaller by training abs, therefore you can and should train abs especially your obliques without using weights.
On the other hand, you can work harder on your lower and upper body, meaning lifting heavy weights when working your legs and booty, but also your back.
Why your back?
Well, the idea in the hourglass figure is to build up a wider back, so that you get that reverse triangle in your upper body, a tiny waist in the middle, and then another triangle from the waist down.
And you can achieve that by working on building a stronger and wider back.
Here’s how you can do that:
Work your whole body, part by part, shaping muscle by muscle.
You have to realize that your body won’t change if you don’t push it out of its comfort zone, and that’s the main reason why weights work so good in body transformations.
5. Don’t Forget About Cardio
Now, in order to maximize the fat burn, we’ll have to do a bit more than eating healthy and lifting weights.
Yes, our body burns fat while lifting weights but it still requires a little bit of cardio in order to maximize the results.
Especially when it comes to the fat wrapped around our belly section, which is stubborn as hell.
And since we want to get smaller waist we should do cardio too.
This doesn’t mean you have to start doing cardio like crazy, in fact you won’t get the desired results by spending hours on a cardio machine.
What you need is High Intensity Interval Cardio Workout, aka HIIT.
HIIT is an amazing way to burn the fat off your body, without tapping into the lean muscle.
Plus, these kinds of workouts will help you lose the excess fat faster, especially the stubborn one around your waist, and they will give you far better results in a significantly shorter amount of time.
Learn more about this >>> All About HIIT
Also, it’s still important to train your abs and keep a strong core, because it will help you perform better in almost all exercises.
However, you have to understand that when it comes to getting smaller waist cardio is far more important.
So, include ABS workouts to tone your abs, but don’t skip the cardio part :)
Apart from eating healthy and following the Radiate Program, HIIT workout with lots of heavyweights got me a step closer to my dream hourglass body shape.
6. Avoid Heavy Weighted Oblique Abs Exercises
There is no such thing as a bad exercise!
However, there are certain exercises that can get you to a change you might not like, especially if you work on how to get an hourglass shape.
With that being said, you want to avoid exercises that might harm your glass hour figure.
What are those exercises?
Weighted standing, seated and lying side bends that specifically target the external oblique muscles, which run lengthwise down your sides.
These exercises are not necessarily beneficial for strengthening the midsection and they may add width to your sides. Instead, try rotational exercises that engage all the muscles of the abdomen to help keep your waist tiny. – Dr. Len Kravitz
And he is absolutely right: these kinds of exercises strengthen your side AB muscles and that way your core might get wider, or get the illusion that you have a wider waist.
As I said before, when it comes to exercising, your muscles can either grow or slim down.
And the waist part is the one we want to keep smaller, not bigger.
Although this can happen only if you have a shape that doesn’t have that much of a waist anyway, I’d avoid these exercises just in case.
If you are looking for a quality abs workout, you can check out my 10 min, at home, ABS workout to work those abs while burning fat:
7. Start Loving Yourself More
And the last thing you should do to get an hourglass body shape is self-love!
That’s right! And READ THIS VERY CAREFULLY because this is one of the most important things when it comes to getting the body of your dreams.
Even if you do all of these things you may still not get an hourglass body shape.
But you know what? That’s totally okay.
We are all made differently and that’s the beauty of it.
We shouldn’t obsess with society’s beauty standards and one really good reason for that is Photoshop.
It seems like we are letting photoshop set the beauty standards for us, and this has to stop!
Thank God for the honest fitspo girls, that work freaking hard to let us know how Social media really works.
I talk all about this in my video ‘Why You Will Never Look Like a Fitness Influencer’…
You just have to check it out!
But here are some examples I talk about in my video…
Let’s take Imre Çeçen as an example, an Instagram fitspo who is not afraid to share posts like this:
She often shows how easy it is to spice things a bit and get a totally different look.
PLEASE DO NOT GET ME WRONG – I’m not denying that glass hour figure exists because it does.
It’s just so sad that nowadays Photoshop and plastic surgery tend to set up the rules of how we should look, and we have to stop it.
Also, let’s not forget the power of social media, which gets us craving for our favorite fitspo body.
But you know what? Posing makes your fitspo look so freaking good. Here’s Jelly Devote showing us how posing can work.
She is fit, she is sexy and yes she has that hourglass body shape, but she’s far from perfect.
Things are not always what they look like, and I just want you to know that.
Nobody’s perfect, some are just better at hiding it than others, and you shouldn’t let society make you think you’re not worth it, because you totally are!
And you should think about this next time you feel bad about yourself when you’re standing in front of that mirror – YOU ARE YOU AND THAT IS YOUR SUPERPOWER!
Now It’s Your Turn To Rock Your Hourglass Body Shape!
You got every single detail you need to know in order to get that glass hour figure. You just need to go for it!
Take an action, start eating healthy TODAY, exercise daily, set up lots of healthy habits, and don’t forget to love yourself!
That’s the only way to get your dream body, get healthy, fit and happy.
Make the best version of yourself and remember to focus on being your own beautiful, instead of chasing someone else’s body shape.
Love and hugs to all of you babes!
Till next time,
xo
Monica
Great advice. Thanx
Hi to everyone hier. Can you pleas replay to me if you have the solution or answer for my problem.
I am pear shaped. So first I wanna have a hourglass shape. I need exercise that will REALLY work. I am READY to WORK hard. PLEASE
Hi Hristina,
I got back to you on your e-mail :)
Hi! Im kristine i am slim filipina woman. May body shape is rectangle.. my dream to have a glass hour body, what shoud i do? And even i am slim i have a belly stomach. Can u give me an advice wthat should i do?
Hi Kristine,
I would start with eating healthy.
Cleaning up your diet will give you the best results and help you get the best shape.
This means, you’ll start losing your belly fat and lose weight overall.
After cleaning up your diet, start exercising. Almost any activity that challenges and makes you sweat, will do.
I have a workout program and a meal plan, you can check them out here:
https://fitgirlsdiary.com/shop/
Let me know if you are interested in anything else, or if you need my help – I’ll be more than happy to help.
Hugs,
Monica
Great advice. Thanx
Hi to everyone hier. Can you pleas replay to me if you have the solution or answer for my problem.
I am pear shaped. So first I wanna have a hourglass shape. I need exercise that will REALLY work. I am READY to WORK hard. PLEASE
Hi Hristina,
I got back to you on your e-mail :)
Can you please just send your answer on my new email that i will give you, because i have got problems with my old one.
THANKS
Hristina,
Feel free to contact me on [email protected]
I’d be happy to answer your questions :)
hi there, I’m a 41 year old women with a pear shape body. I would love to get a hour glass shape. any suggestions would be appreciated
hips 42
waist 33
chest 34
Hi Terry,
Well of you follow these tips, you’ll definitely get there faster:)
I suggest a full body workout for you.
Have you checked my Breaking Fat workout program?
I’m pretty young like still in school young but I get bullied for having a rectangle body. I want to just fit in with other girls at school. Any other advice on how to have an hourglass body?
Hi my name is Christin and I don’t really have a figure I’m 130 pounds anf and I want an hour glass figure but I don’t know what exercise to do to achieve it
Well 55. Would like to know the right things to eat, to get that hour glass shape.
Dear Taylor,
I just posted an article about my own eating habits that helped me get fit :)
Here it is: https://fitgirlsdiary.com/2016/09/30/25-fit-girls-healthy-eating-habits-ultimate-guide-eat-healthy-life/
You have everything you need to know there, packed in 25 tips to improve your eating habits.
Hope you like it!
hello moni i came across your post on pintrest. I am 39 years old at 190 pounds. I am ready to change my life eating habits. most important i want to feel better. my doc wants me to have the sleeve done. but moni I KNOW I CAN TO THIS WITHOUT SURGERY.!!!. I am ready to feel and look my best. Also i want to prove to my doc that i DONT NEED SURGERY. I just need the right food plan and work out. Can you please help.
Of course I can help!
YOU DO NOT NEED SURGERY with 190 pounds!
Please, just make sure that you change your life, start eating healthy and prioritize workout.
Workout should be a part of your everyday life, at least 4-5 times a week.
Here’re some links that will help you get on the right way, and start changing your life:
Habits to change- https://fitgirlsdiary.com/2016/09/30/25-fit-girls-healthy-eating-habits-ultimate-guide-eat-healthy-life/
Workout program- https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
Eating plan- https://fitgirlsdiary.com/2014/08/04/ultimate-eat-timing-guide/
Hope these posts help you learn about fitness a bit.
And please, feel free to contact me for any other questions or concerns – I’ll be more than happy to help <3
Can you give me some exercises that will give me an hour glass shape
Can you give me some exercises that will give me an hour glass shape
This is an amazing and inspiring blog! Thank you so much!
I just have one question, with the workout programmes in the ultimate guide on how to lose weight, would you use all three programmes at the same time, do alternate weeks or do the weight loss one until you have lost the amount of weight you want to lose and then do the toning ones?
Thanks for you help! Megan X
Pleaseeee!! Give me a workout that will make my body looks like hourglass i really want to have that kind of body pleaseee could someone send me a workout
Girl, I got you!
Just start working out and start eating healthy – that’s it.
My workout program and my meal plan combined helped me get hourglass figure and hourglass body shape, plus they made me fit overall.
Check them out and start working out today.
My workout program: https://fitgirlsdiary.com/my-workout-plan/
My meal plan: https://fitgirlsdiary.com/my-meal-plan/
Just be persistent and you’ll get there, I promise!
Hugs,
Monica
This is an amazing and inspiring blog! Thank you so much!
I just have one question, with the workout programmes in the ultimate guide on how to lose weight, would you use all three programmes at the same time, do alternate weeks or do the weight loss one until you have lost the amount of weight you want to lose and then do the toning ones?
Thanks for you help! Megan X
Hi Megan,
I’m sorry that I’m so late with my reply :(
The thing is, you should workout daily, and make it a lifestyle. If athletes stop working out, they’ll gain weight faster than it took them to lose that weight. So unless you make it a lifestyle, there is no way to keep the form for a longer amount of time.
For the workout programs, you can pick one of the programs that you like the most and do that one.
Best wishes!
Good tips
Good tips
This is random, but what font do you use on your page? I love it! Sorry for the randomness.
This is random, but what font do you use on your page? I love it! Sorry for the randomness.
I stopped reading at “skinny is not sexy”. Why can’t women empower each other instead of bringing others down? Just because you think fit is sexy doesn’t mean all women aren’t sexy. Unimpressed.
Hi Cassidy,
I’m so sorry if I offended you in any way. That’s not what I meant at all, honestly! I meant it like the skinny fat, when people starve and get that skinny, not healthy look.
I just want to inspire more and more people to start working out, because it’s healthy in the first place and it’s really life changing. I really didn’t mean to offend any girl out there.
You’re 100% right, I’ll be more careful next time.
But why is everyone wanting to lose weight tho.
I have 36inch shoulders, 24inch waist, 36inch hips, 33inch busts… I’m trying to gain weight around my hip area to 37 and bust to 34″ without getting my waist to 25″ And i just can’t
Can you tell me which specific Nike Training Club (NTC) workouts I should do and which ones to avoid?
Which particular ab exercises should be avoided that will make your waist disappear? I want to make sure in my workouts I’m not accidentally bulking the sides of my abs up!
Hi Grace,
the side crunches for example, are an example of exercise that makes your side muscles stronger and makes you look like a square.
If you have a natural waist, it cannot make i disappear, but if you don’t have your waist showing, then you might want to avoid these exercises.
Monica
Thank you so much! I have a natural waist but will make sure to avoid those sorts of side/oblique crunches! :)
I have to disagree about avoiding oblique “side ab ” exercise. I do them and they’ve narrowed my waist quite a bit. Otherwise it’s a good article. Yup diet is everything in the end!
I have looked for strength training exercises and programs i can’t find anything good.
i work out every day. I do cardio and different exercises every day, but don’t seem to lose the lower belly fat and don’t seem to be getting the toned body that I want. What more do I need to do to achieve better results?
Can someone provide me with a response?
You can do a lot of things. For example, you can try increasing the weights, and lowering the reps when you workout. I have 3 workout programs, I suggest you to pick one and start doing it. They are in the menu bar, you’ll find them easy.
Just don’t expect results right away, remember it takes time and a lot of effort, moths sometimes even years.
All the best
Monica
Great article. But darn! I work out daily and have developed the ruler shape. What can I do to remedy, other than stop side ab/oblique exercises? Looking forward to your response!
Hi Dawn,
Go to the gym, workout, sweat, eat healthy, and work hard!
You’ll get there I promise! ;)
Love,
Monica
What are the workouts for the hourglass shape? Can you name them & how many to do also what days to do them. Thanks for taking your time to read this for me please notify me when u reply
Hi Celine,
The thing is there are no certain exercises that will get you there.
You have to work on your full body, as one piece so that your body can start getting that nice toned hourglass body shape.
Here’s something that can help you at this point:
https://fitgirlsdiary.com/2014/03/14/tone-it-up-tonning-workout-program-4/
By having a healthy lifestyle, Self discipline, eating healthy working out whether at home or at the gym, work out hard for it to achieve your goal.
Hi,
I’m looking at losing weight and lifting to gain muscle. What is the best way for any woman wanting the same thing. Im been trying to eat healthy and drink lots of water, but drinking water during the day is hard for me to do.Don’t know why ???? What are the best supplements to take to build muscle?
Hi Amy,
I have to say, the best supplement is GYM! :)
A great workout program, and hard work.
As for the real supplements, whey is the one that is most effective for building muscles, and losing weight.
Here’re my workout programs, pick your favorite and start working out:
https://fitgirlsdiary.com/category/workout-program/
About the water, try taking small sips every 3-5 minutes.
It works for the best that way!
Thanks for the reply… 70% diet 30% working out ! Thats what I say.
Hi Moni,
I think your advice is great! How can I access the meal plan & workout. i am not abke to find links.
Hi,
Here’s the link: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
Tell me if everything’s okay with it :)
Love
High protein diet is the way to go. I use The Protein Works products- they are brilliant. You can get a free pack of protein by following this link: http://www.theproteinworks.com/referral-program/OTExODdqMnQ=/
How do i go from inverted to hourglass
You can try by using these tips I gave you.
I believe they’d help.
How do i go from inverted to hourglass
I am more of a apple shape. I have a lot of unwanted weight in my waist and want to get rid of it but want an hourglass figure as well. Any recommendations on exercises to help me?
Hi Alisha,
As I explain in the post, the body is a whole piece, so we have to work on it that way.
Full body workout, strength training, cardio and clean diet will get you there in no time!
Check out my “Breaking Fat” workout program, to start losing the parts that bother you the fastest way!
Here it is: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
I am more of a apple shape. I have a lot of unwanted weight in my waist and want to get rid of it but want an hourglass figure as well. Any recommendations on exercises to help me?
Hi Alisha,
As I explain in the post, the body is a whole piece, so we have to work on it that way.
Full body workout, strength training, cardio and clean diet will get you there in no time!
Check out my “Breaking Fat” workout program, to start losing the parts that bother you the fastest way!
Here it is: https://fitgirlsdiary.com/2016/01/15/breaking-fat-formula-the-best-weight-loss-program-for-women/
Hi dear, I have been working on my body and your exercises are amazing-your program thank you. But actualy there is one thing I want to ask you to help me.
Actualy is not about me, its about other girl friend. Just a couple of days ago she asked me about what exercises I am doing and we have a talk about that. She wants so much to change the way her body looks and she wants to be hourglass. When I told her I am going to gym she kind of lost her hope because she cant afford herself because of economic reasons to go there. But she is really not confident and I feel really bad for her especialy because I was going through the same low self esteem BECAUSE of my body. Can you PLEASE help her? Maybe some exercises that will make her look an hourglass without gum or diets.
Her family is really strict to her. She doesn’t drink harmful drinks and she does not eat dinner-just breakfast and lunch. I hope you find the solution. You are goddess
Dear Monica,
I’m so glad that you like my blog and find it inspiring.
We’ve all been there, but what your friend really needs is your support.
I can see that you’re giving her all support she needs, so keep doing that, because support is everything.
She can do the Breaking Fat workout program, you can find it on my blog.
That’s a gym workout program, but she can do it at home, with her own body weight.
Also, I always recommend resistance bands for people that for any reason are not able to go to the gym:
They are cheap, and useful.
Hope I helped :)
Love,
Monica
If my shoulders appear wider than my hips but I have large thighs , could I still be an inverted triangles? My hips are narrow but my thighs curve outward from my butt. My shoulders appear to be the widest part of my body.
Hi Jordan,
Well, as I said, You can never change the construction of your body and bones, and where your body stores fat, but you can definitely work on how much fat it stores and how much fat it burns on daily basis.
So, I’ll suggest you to start working out and take it from there :)
You can’t “create” a different body shape any more than you can get thinner bones or smaller feet. Not without serious surgery anyway. It’s your bone shape that determines what shape you have… and very few women have an hourglass. Most of them have ruler, then pear, then cone or apple, then hourglass, and that’s fine. All the weight loss in the world can’t get you a proportionately narrower waist, which is all an hourglass shape is.
Does this work for people who have have very few curves(like me)? Is achieving an hourglass shape from being a stick body possible…? help :(
Rachel,
As you exercise, your body starts building muscles and losing body fat on places where you’ve probably had fat all of your life (example: waist, hips, abs)
When you lose fat in these places and gain muscles in your legs, but, core, arms and chest, you’re body will make those curves.
Just note that it’s not only the exercise that matters – it’s the diet you should work on too.
Build yourself meal plan full of proteins, fibers, healthy fats and vitamins, and you’re all set :)
Heyy I’m a rectangle body shape is there any chance that my body would change into hour glass?
Hi Ali,
As I explained in the article, you cannot change your genetics, however, with the right workouts, and a healthy meal plan, you can absolutely get closer to your dream body.
Plus, as I explain, playing with muscles can be helpful. So, building a wider back and shoulders, and bigger booty and legs can make your body look more “hourglassed” :)
I hope I helped.
Love,
Monica
Does this work for people who have have very few curves(like me)? Is achieving an hourglass shape from being a stick body possible…? help :(
Rachel,
As you exercise, your body starts building muscles and losing body fat on places where you’ve probably had fat all of your life (example: waist, hips, abs)
When you lose fat in these places and gain muscles in your legs, but, core, arms and chest, you’re body will make those curves.
Just note that it’s not only the exercise that matters – it’s the diet you should work on too.
Build yourself meal plan full of proteins, fibers, healthy fats and vitamins, and you’re all set :)
Hi, my name is princess… I think I have a pear shape ,don’t sure but I honestly need some help to get that glasshour shape..
Hey princess :)
Start working out daily, start eating clean and healthy, sleep more, hydrate well… your body will reward you!
<3
Hi! I would love to get the hour glass shape but I don’t know what exercise Would be best. I’m already decently fit and was wondering if you had a suggested workout routine maybe that would make it easiest to narrow it down to the exercises that I should do everyday. Thank you!!!
Mandy,
Lifting weights, doing lots of cardio and getting fit in general will give you the shape you want :)
Hi! I would love to get the hour glass shape but I don’t know what exercise Would be best. I’m already decently fit and was wondering if you had a suggested workout routine maybe that would make it easiest to narrow it down to the exercises that I should do everyday. Thank you!!!
Mandy,
Lifting weights, doing lots of cardio and getting fit in general will give you the shape you want :)
Hello,
May I get this program please?. I am a rectangle shape :) . email address below
[email protected]
Thx!
Hello,
May I get this program please?. I am a rectangle shape :) . email address below
[email protected]
Thx!
Hey! I did what you said to do and it TOTALLY worked! Now all of my friends at my high school are wanting to know my trick to a perfect body! Thank you!
Really?
I’m super happy to hear that! :)
Keep it up girl!
Hey! I did what you said to do and it TOTALLY worked! Now all of my friends at my high school are wanting to know my trick to a perfect body! Thank you!
Really?
I’m super happy to hear that! :)
Keep it up girl!
woah, this actually worked! tysm :D
Yay!
Glad I could help!
xo <3
Hello! Im an inverted triangle shape and a mesomorph. Is there a way i could go from an inverted triangle to an hour glass shaped body without getting big bulky muscles? Also i store a lot of fat on my arms, hoe can i get rid of that?
Dear Lilith,
In my new article about getting hourglass body shape, I update the info and explain everything even better, here it is: https://fitgirlsdiary.com/get-bigger-hips-hourglass-body-shape/
Having a particular body shape is all about genetics and we can’t change it.
But what we can change is getting fitter and healthier overall, so that our body gets nice and fit shape.
Also, you can’t change the places your body stores fat, but you can change how much fat is stored in the first place.
Read it, and I believe things will get more clear.
Love,
Monica
Hi am interted figure shape.. What exercises ddo I need to do.. Please help me out
Lilian,
There’s no easy answer to this I can pack in a single comment, so I warmly suggest you to read my latest article about getting hourglass body shape:
https://fitgirlsdiary.com/get-bigger-hips-hourglass-body-shape/
You’ll find your answer there :)
Let me know if you have other questions.
Hugs,
Monica
Hello! I am a 13 year old girl with a pear body shape, (I think) is there any way I can get an hour glass shape at this age? If so, what kind of exercises should I do? And what shall I eat? I hate gym exercises so if there any type of other exercise, like dance or something, that would help me best. Thanks in advance!
Stasii,
You’re young and your body is still developing at this age so you really shouldn’t think about body shape at this moment.
I believe any kind of activity is good at this age, dancing, swimming, cycling or any sport and eating healthy foods at the same time.
Keep it active and keep it healthy.
Hugs :*
Hi. I don’t know which body tipe am I, so can you help me?
Bust : 80cm
Waist: 60cm
Hips: 80 cm
Heigh : 159 cm
15 years
Hey Anne,
I can’t really tell, but I believe that with healthy food you’ll gain the body of your dreams in no time :)
Hugs <3
Hi! I’m a kinesiology major in college, and some of us were going through internet articles, to be able to help ourselves (and our future patients/clients) separate the valid from the bogus. Your article made me very happy, as I had just slogged through several 100% BS articles. While there are a few things I personally disagreed with, it was a matter of semantics.
You hit the nail on the head though. Keep it up!
Katy,
Thank you so much for this comment, I am so happy to hear you enjoyed my article and found it inspiring.
YAY! :)
I’ll do my best!
Hugs,
Monica
Hello Everyone. I want to start working on my body and your exercises are amazing-your program thank you. But actualy there is one thing I want to ask you to help me.
I have a rectangle shape but I am really not confident and I have low self-esteem BECAUSE of my body. Can you PLEASE help me? Maybe some exercises that will make her look an hourglass with home and gym and diets.
I don’t drink harmful sugary and alcoholic drinks and I do not smoke for 5 years now hope you find the solution for me. First I wanna have an hourglass body shape. I need exercise, workout program app on android, fitness planner, nutrition guide, food plans that will REALLY work. I am READY to WORK hard. PLEASE
Best Regards,
Tara
Tara,
I am so happy to hear you want to start losing weight and getting fit.
You are already doing the first step, so YAY for that!
Don’t worry, I have the perfect plan for you.
Check it out here:
https://fitgirlsdiary.com/the-4-things-that-helped-me-lose-weight-get-fit/
All of these together helped me get my dream body, especially the BBB Meal Plan and the BBB Workout Program.
Hope they are going to work amazing on you too, and can’t wait to see your results!
Love,
Monica
hey! i have a rectangular body shape, i’m fairly skinny, just no hips. any workout tips?
Hi Joy,
Just stick to my hourglass body shape guide, and you’ll get amazing results in no time :)
Best,
Monica
Hi! I was a gymnast and i have more of an inverted triangle shape due to my broad shoulders and also a very wide waist. you mention that there are exercises to stay away from that makes your waist wide…what would those be specifically? also how to i make my shoulders get less broad and kind of just change my inverted triangle figure overall? thanks!
Hi Courtney,
Yes, in my article on how to get bigger hips and smaller waist https://fitgirlsdiary.com/get-bigger-hips-hourglass-body-shape/
I explain everything about the exercises you shouldn’t do.
In reality, your muscles can do two things: get bigger or get smaller.
So, when you lift weights your muscles will most certainly grow.
This means your waist won’t get any smaller by training abs, therefore you should train your obliques without using weights.
On the other hand, you can work harder on your lower and upper body.
This means your legs and booty + growing a wider back, shoulders, and arms to create the illusion of a smaller waist.
Since you already have wider shoulders, I’d suggest you add the focus on your lower body, especially your glutes.
Read all about that in my article here:
https://fitgirlsdiary.com/get-bigger-hips-hourglass-body-shape/
If you have any other questions, please feel free to contact me.
Best,
Monica
But why is everyone wanting to lose weight tho.
I have 36inch shoulders, 24inch waist, 36inch hips, 33inch busts… I’m trying to gain weight around my hip area to 37 and bust to 34″ without getting my waist to 25″ And i just can’t
Hi Abby,
When I say losing weight I am mostly referring to losing the excess fat in the parts such as the waist and thighs.
Also, we all have fat everywhere in our bodies, however, if you have excess fat in your hips or thighs that might be causing cellulite, flabbiness, and softness, rather than clean and strong muscles.
And weight loss is a part of the whole ‘growth’ process since you’ll have to lose the excess fat to make room for lean and strong muscles that will grow even bigger.
And if you don’t have fat to lose, that’s amazing! You’re one step ahead on your journey to your dream body.
Just lift heavy, exercise daily, and eat healthy clean foods with lots of proteins and you’ll get there in no time.
Hope I helped you.
Love,
Monica
Thanks for the sharing useful information. Women love to have a curvy body, which can be flaunted in all kinds of outfits and different occasions. For this reason, the hourglass figure is one of the most sought after body shapes by women around the world.
Hello, I’m a rectangle and I accept the fact that I will never get a hourglass body. Im very thin. Flat chested, I embrace my flat chest and my very thin waste people been complimenting on, but I still want curves. I get bullied for looking like chopsticks. My pelvic bones are protruding, but my BMI is actually normal, and its genetics why im actually thin, my metabolism is really fast. Any tips?
Chie,
I’m so happy to hear you’ve embraced your body as it is – that’s the best thing you can do for yourself!
My advice would be to eat healthy, stay active and stay positive!
Love,
Monica
I’m very insecure, always have been. But lately I’ve started to like certain aspects of my body, and started appreciating it more, for example I love my butt and hips and thighs, but still cannot for the life of me understand why my breasts are small. Is there a way I can change this? Everytime I search it up, I get a million different ideas and answers, none of which correspond to each other, I need an honest answer!!
Susan,
You and I have the same body type apparently..
And the same booby problem :)
I’ve been into fitness for over 10 years now, and I’ll be honest – anyone who tells you that you can grow your breasts with exercise or diet will lie to you.
I’ve been there, tried everything people were suggesting – no change.
Yes, I have stronger chest muscles by working them out, however I still have the smallest boobs.
I’ve heard breasts get bigger after pregnancy, so maybe one day haha fingers crossed!
Hello, if you are still replying to comments I have a question. I have an hour glass body shape but I am 186 pounds. I want to get healthy but I heard that some workouts make people lose their shape. So I just wanted to know what to do as a whole body thing.
Hi Alex,
Oh, that’s me 100%. I have always had bigger hips, and was afraid to lose my shape, but I haven’t.
My body has changed a lot though – in a positive way, since I started working out and eating healthy.
You see, the places your body gains or loses fat, is completely up to your genetics, and defers from one person to another.
However, you can still exercise and lose fat on your body overall, while gaining some muscles in the places you want to shape at the same time.
I would suggest doing circuit training and HIIT. It’s the type of workout that helped me keep my shape while losing fat overall.
Here’s my workout program, if you are interested in checking it out: https://fitgirlsdiary.com/radiate-program/
You can try out and get a sense of the program on YouTube https://www.youtube.com/watch?v=e_ruSruXUKQ&t=405s&ab_channel=FitGirl%27sDiary
Let me know if you need help with anything else.
Love,
Monica
Wow…this really helped thank you so you are life saviour and showed us the truth about fake fitness