From Marilyn Monroe to Kim Kardashian, the appeal of a cinched waist, full hips, and a sculpted bust is as strong as ever. We’re talking, of course, about that much-desired hourglass figure.
But how exactly do you achieve that shape—and more importantly, how do you maintain it? Whether you’re naturally curvy and looking to refine your silhouette, or you’re working toward a more balanced figure, we’ll take you through the lifestyle choices that can help you get (and keep) an hourglass body.
Chapter Overview
Step 1: Understand Your Body Type
Before throwing yourself into waist-whittling exercises and diet hacks, it’s important to understand your natural body shape.
While some women are genetically predisposed to wider hips and a smaller waist, others may need to sculpt their curves through fitness and diet. The key here is working with what you’ve got, rather than chasing an unattainable standard.
If you already have naturally curvy hips and a defined bust, your focus should be on keeping your waist small and toned while maintaining muscle balance. If you have a straighter body shape, your goal will be to build curves through strength training while emphasising your waist through core work.
Step 2: Train Smart
You can’t spot-reduce fat, but you can train specific muscles to enhance your shape and create definition. The perfect hourglass figure is all about contrast—a sculpted waist, strong shoulders, and well-defined hips and glutes.
To learn more about achieving and maintaining a killer hourglass shape, we reached out to London Deluxe, a provider of London escorts—women who put serious time and effort into keeping their figures in top shape.
Tamara, one of the ladies who have entertained some of London’s most high-profile clientele, shared her personal fitness philosophy:
“People always ask if I was just born with this shape, but the truth is, I train for it. My secret is glute work—hip thrusts, lunges, and squats to give me that round, lifted look. And I never forget my shoulders, because a bit of upper-body definition makes my waist look even smaller. So waist, hips, and shoulders – those are the three key areas you need to work on.”
Waist:
A small, toned waist is the focal point of an hourglass figure. The goal is to build core strength without adding bulk. Instead of endless crunches, focus on:
- Side Planks & Twists – Strengthen the obliques for a naturally sculpted waist.
- Vacuum Stomach Exercises – Engage the deep abdominal muscles to “pull in” the waistline.
- Pilates & Yoga Moves – Build core stability while keeping the midsection lean.
Hips & Glutes:
A well-defined lower body helps create that desirable curve. To enhance your hip-to-waist ratio, include:
- Hip Thrusts & Glute Bridges – Build round, lifted glutes.
- Sumo Deadlifts & Squats – Engage the hips, glutes, and thighs for strong, balanced curves.
- Lunges (Side & Curtsy) – Widen the hip appearance while tightening the outer glutes.
Upper Body:
Strong shoulders and back add proportion to the figure, making the waist appear smaller. To balance the curves below, focus on:
- Lateral Raises & Shoulder Presses – Build rounded shoulders for a V-taper effect.
- Lat Pulldowns & Rows – Strengthen the back, improving posture and upper-body symmetry.
- Arm-Toning Work – Keeps the upper body lean without losing softness.
Step 3: Eat for Curves
No amount of training will create perfect curves if your diet isn’t supporting your goals. The hourglass figure thrives on a balance of muscle-building protein, healthy fats, and smart carb choices.
To understand how nutrition plays a role in shaping the perfect body, we spoke with Natasha, a runway model who prioritises diet as much as her training.
“People assume I just diet all the time, but honestly, I eat more than most of my friends combined! The difference is, I eat for my body. I never skip protein, and I always make sure I’m getting the right fats and carbs to keep my curves looking full and firm.”
To maintain a sculpted but soft hourglass body, focus on:
- Lean protein sources like chicken, salmon, tofu, and eggs to build and maintain curves.
- Healthy fats from avocados, nuts, and olive oil to keep skin glowing and hormones balanced.
- Smart carbs like quinoa, sweet potatoes, and whole grains to fuel workouts without excess weight gain.
A combination of targeted training and the right nutrition is what creates natural, lasting curves—not crash diets or endless cardio.
Step 4: Tweak Your Lifestyle
Beyond the gym and the kitchen, certain lifestyle habits can enhance and maintain an hourglass body.
Good Posture Matters – Standing tall instantly improves your silhouette, making the waist appear smaller and the curves more pronounced.
Waist Training (With Caution!) – Some women swear by waist trainers to temporarily enhance their figure, but keep in mind that they don’t create lasting changes unless paired with fitness and diet.
Hydration & Sleep – Keeping the body well-hydrated and getting at least 7-8 hours of sleep supports muscle recovery and fat loss, helping maintain tight, toned curves.
Embrace Your Natural Shape & Enhance It
Getting and keeping an hourglass figure isn’t about striving for perfection—it’s about enhancing what you already have and making the most of your natural body type. With the right workouts and a balanced diet (not forgetting some smart lifestyle habits), you can sculpt the ideal hourglass body.
Start small, stay consistent, and enjoy the process!