Today, every girl and woman dreams of a beautiful and slender figure. Indeed, a beautiful body attracts attention and makes a woman attractive. Naturally, not every girl from birth has an ideal figure. Many only dream of how they will walk along the beach and receive compliments. Why dream if you can act?
In total, there are 5 types of female figures:
- "Pear".
- "An Apple".
- "Rectangle".
- "Inverted Triangle."
- "Hourglass".
More often than not, the term “perfect body” refers to the hourglass figure. This is the most attractive type of female beauty. Obviously, the question arises, how to make an hourglass figure? Let's analyze it in more detail.
The first step is to set a goal
For starters, it’s important to understand why so much effort is needed. To make it easier for you to achieve your goal, take a piece of paper, a pen and answer the questions below:
- Want a figure like an hourglass?
- Why do I need this figure?
- What date do I want to receive it?
- Will I follow the recommendations?
- How will I feel when I get my perfect figure?
Can I make an hourglass figure?
First you need to understand what a figure is. This is a kind of proportion between nutrition and stress (physical or mental).
Two conclusions follow from this:
- If you have excess or insufficient nutrition, then it is impossible to make a figure of your dreams.
- If you have insufficient or excessive loads, then finding the perfect physique is also impossible.
Therefore, to make a figure like an hourglass, it is enough to observe the proportionality between power and loads.
What happens when there is no proportionality? In this situation, there are such unpleasant consequences:
- Overweight (obesity) or insufficient (dystrophy) weight.
- The formation of other types of shapes ("apple", "pear", "triangle").
In order for proportionality to be respected, it is important to understand 2 basic principles:
- To gain weight, you need to get more calories than you spend.
- To lose weight, you need to spend more calories than you get.
It turns out that any ideal figure is just a proportionality between power and loads. Next, we will analyze other reasons for the lack of a figure of your dreams.
What prevents you from getting a dream figure?
There are several reasons for not reaching the cherished goal:
- Ignorance of the principles of nutrition.
- Failure to perform targeted exercises.
- Lack of a diary to monitor success, body parameters and weight.
- Fear of attention from others (women or men).
- Belief: "I cannot be beautiful."
8 principles of ideal nutrition
It is important to understand that 50% of success lies in proper nutrition. Now you will learn about 8 principles, following which you can achieve the desired results.
Nutritional principles for the hourglass figure:
- 4 hours before bedtime - not to eat.
- More solid food (for more calories to digest).
- Exclude sweets.
- Exclude bakery products.
- Calculate the number of calories you need.
- Increase the number of fish and reduce meat (fish is digested better).
- Eat slowly.
- Separate food - eat carbohydrates and protein at different times. For example, protein + vegetables, carbohydrates + vegetables.
You also need to understand what you need based on your current figure: to reduce weight or gain weight.
By following these principles, you can be sure that you have become much closer to your intended goal. Implementation of recommendations is 50% of your result in shaping the shape of your dreams. To get closer to the intended goal, it is very important to carry out a special training complex.
Exercises for a perfect figure
In order to make a figure like an hourglass, special exercises will be required.
For a quick and guaranteed effect, you need to use two types of exercises:
- Targeted - these are exercises that directly affect the waist and stomach. The result of regular performance of these exercises will be a taut and flat stomach.
- Additional - these are exercises that affect other muscle groups. The purpose of the additional exercises is to increase other muscle groups and, due to their size, visually reduce the waist.
If you perform both types of exercises, then achieve maximum effect.
Target exercises
1. "Vacuum". Legs shoulder width apart, back straight, hands on hips. Inhale slowly through the nose, your goal is to draw in the maximum amount of air. Exhale all the air and press your stomach against your spine as hard as you can. Stay in this position for as long as possible.
This exercise should be performed daily - 3 times a day for 3 sets. In addition, before exercise, you can not eat 2 hours, that is, the stomach should be empty. Attention, be careful, you may feel dizzy!
The progress in the exercise will be an increase in the delay time. Results need to be monitored using a diary.
2. "Twisting". Lie on any hard surface, bend your knees. Lift the body towards the knees, return to the horizontal position.
It is important to feel how the abdominal muscles contract (you can put your hand on your stomach). You can not help yourself with your hands; exhalation is performed at the top point of the amplitude.
You need to perform twisting every other day - 3 times a day for 3 sets in a row with a rest of 60 seconds between sets. Twisting can be done after the "Vacuum".
3. The bridge. Lie down, bend your elbows and wrap them behind your head. Bend your knees, lean on your hands and lift your pelvis up. This exercise stretches the muscles and tone them.
It is important to fully bend your back and straighten your arms to the end. You need to feel how the abdominal muscles are stretched, this is very important. The bridge needs to be done after Twisting. The goal is to stand as long as possible, while feeling the tension of the abdominal muscles.
Additional exercises
These exercises are needed to visually narrow your waist. They are aimed at increasing muscle such as:
- gluteal;
- femoral
- deltoid (shoulders).
Perhaps the question arises, why are these exercises necessary? Due to the increase in the above muscles, the contour of the figure is as if stretched. Your waistline visually becomes thinner. This will make the figure very similar to an hourglass.
Let's move on to the exercises:
- Squats
- "Gluteus bridge."
- "Army" bench press.
- Running or any other long-term load.
This is what the complex of additional exercises looks like. Proper execution will add another 25% to your result. We will talk more about the execution technique below, and also analyze how to train in the gym and at home.
We go to the gym
Here are some recommendations for those who decide to make a sand figure in the room.
For target:
- You can do targeted exercises anywhere.
For additional:
- Squats This exercise affects the muscles of the legs, hips and buttocks. This is a basic exercise for your lower body. Squats can be performed with or without weight. It is necessary to choose such a weight that the number of repetitions in 1 approach was 12-15. Perhaps in the future you will increase weight, but the number of repetitions should remain unchanged. Do 3 sets, 3 times a week.
- "Gluteus bridge." This is an exercise for shaping the gluteal muscles. Lie down, bend your knees, and put your hands along the body. Lift the case up (as in the picture), then, return to its original position. Exercise can be performed with or without weight. The most important thing is to feel how exactly the gluteal muscles contract! In the hall you need to increase weight and engage in the interval from 15 to 20 repetitions, 3 sets, 3 times a week.
- "Army" bench. This is the best exercise to increase the deltoid muscles of the shoulder. Stand in a rack, take the barbell, put it behind your head and lift the barbell up due to the movement of your elbows. Exercise can be performed standing or sitting. Do not take heavy weight, start small. You should calmly perform 30 to 40 repetitions. Next, you need to do this exercise in the number of repetitions of 10 - 15. Remember, your goal is not large broad shoulders, but a narrow waist.
Carefully monitor progress in all exercises!
How to make an hourglass figure at home?
And what about those who don’t have time for a “rocking chair?” In order to get closer to the goal, it is not necessary to attend the gym. You can make a figure like an hourglass at home. The exercises are the same, but you will have to reduce the speed of the exercise in order to simulate the load. In addition, you can use improvised means (bag, backpack, etc.) as a bar or any other sports equipment.
It is worth noting that the use of extra weight is not a necessity. The best option is to reduce the speed of the exercise and increase the number of approaches.
From the "apple" we get the "hourglass"
If you have an apple shape, then you need to focus on the deltoid muscles (shoulders). In addition, you can add a bench press, push-ups on the bars or from the floor.
You do not need to train your lower body, you just need to keep it in good shape (except for the buttocks). You also need to reduce the fat on the stomach and hips with a diet. If you follow these recommendations from the figure "apple" to make an "hourglass" is very simple.
From the "pear" we get the "hourglass"
As with the “apple”, you can easily make a figure out of the silhouette of a “pear” like an hourglass. In addition to target exercises, you need to focus on the shoulders and chest (that is, the “army” press or from a prone position, push-ups).
Pay attention to the fat layer on the hips and buttocks. If it is, you need to stick to a diet and just keep these muscles in good shape. If you actively train them, the hourglass figure will not work, because the bottom will not keep pace with the top of the body.
Hourglass from inverted triangle - easy
The “Inverted Triangle” is even easier to make it look like an hourglass. You need to focus on the muscles of the lower body (buttocks, hips, legs). You can completely abandon the training of the shoulders, or just keep them in good shape.
The main thing for you is to focus on the lower body. Then the question of how to make a figure of an hourglass from an inverted triangle, you will not ask. Focus on the hips and the figure will be perfect.
Summarize
You learned how to make an hourglass figure. We examined the 2 most important rules for gaining weight or losing weight, described the 8 principles of ideal nutrition, showed exercises (targeted and additional), and also figured out how to get an hourglass figure from other types (apple, pear, " triangle").