We know that apple shape is characterized by having excess upper part body weight, while a pear shape is a complete opposite, where fat is stored in the lower part body.
However, an hourglass Body shape is the sweet spot because its design consists of shapely hips and glutes, a robust chest, defined shoulders and chiselled abs. Kim Kardashian’s waist is the best standard female body measurement reference, even if she is already the mother of several children.
Achieve an hourglass shape are takes dedicated effort which especially when you want to do it in quickly. Following are the several ways that can help you build the hourglass body.
You should try to eat healthy and cut calories if necessary, such as choosing foods that have a high nutrient content (e.g. lean meats, fruits, low-fat dairy, vegetables and etc.). Reduce your intake by 500 to 1,000 calories per day if you think overweight. Also, please stick to the higher reduction if you think there have a lot of weight to lose.
Perform cardiovascular workout to burn fat. Select a type workout that you really enjoy and willing to stick with through the weeks like step aerobics, jogging, brisk walking, and elliptical training. Set a target 30 minutes of training on three non-consecutive days per week. If you have a high amount of fat, then increase your workout time to 45 or 60 minutes and at a higher intensity.
Tip: The result of wearing a waist trainer garment is faster than wearing normal sports wear when doing a workout.
Execute a set of stability ball dumbbell presses to train your chest, which means lie face-up on the ball with head and shoulders resting comfortably on top.
Hold the dumbbells above your body but an inch apart and with palms facing forward. Lower the weights down to your sides by bending elbows and stop during you feel a good stretch in chest. Then push the weights back up and repeat for 10 – 12 time. Using the ball can causes you to work your abs also.
Aim your glutes and shoulders at the same time by doing sumo squat with upright row. Stand with feet wider than shoulder-width apart, and hold a barbell in front of the body with your arms extended, then slightly less than shoulder-width grip. Turn your toes out 45 degrees and lower down by bending knees. Stop after your thighs are parallel to the floor and stand back up. Raise the bar in front of the body until it reaches neck height. Lower it back down and repeat the movement 10 – 12 times.
Apply a set of dumbbells to do walking lunges for hips, thighs and glutes. Hold the weights down at your sides with your palms facing in and take a long step forward with right foot. Then lower yourself into a lunge by bending both knees 90 degrees. And then stand back up, lunge ahead with left leg while continue to alternate back and forth for repeat 10 -12 times.
Apply a set of v-ups to aiming your abs. Lie face-up on the floor with arms extended behind head, palms up and legs together. Then lift your arms with legs at the same time, and balance on your butt because you have to try to touch your hands to toes. Then lower yourself back down and do it 15 – 20 repetitions. Holding your arms and legs right above the floor when lower yourself down to maintaining the resistance on your midsection.