FemaleF.I.R.S.T, Inc.

Personal Training for Women

Achieving the Hour Glass Figure

Who do you think of when you think of an hourglass figure? Perhaps female celebrities such as: Jennifer Lopez, Sophia Vergara, Beyonce, or Marilyn Monroe? Curves are sexy, right? This body type seems to be what women want these days. Although some bodies are naturally designed for this shape, you can still put in the effort to achieve it!

What areas do you need to focus on when strengthening for this body type? There are primarily 3 areas: shoulders, waistline, and hips/glutes. Women that already have broad shoulders and a prominent backside are set up for success. Don't hate. You can't change your bone structure BUT you can change muscle tone and definition! I have worked with several clients that wanted to lift and tone their booties. Several boyfriends and husbands have thanked me for helping them do just that! :) HaHa! Be encouraged!

Here is a basic workout that will tone and define the areas that show off the hour glass figure. Try 3 sets of 15 each exercise. You can do this workout 3 times per week. 

Shoulders- front raise and lateral raise, high row

Back- lat pulldown, seated row

Chest- chest press, chest fly

Core- spiderman plank, side plank with hip tap, pikes, sky reaches

Glutes, hamstrings, quads- deadlift, single leg bridge, goblet squat

Inner/outer thigh- lateral lunge, plie squat, theraband side stepping

As you progress with the workout and start seeing results, you can add more exercises or increase intensity to challenge your body even further.