Hourglass figure type: clothes, diet, exercises for weight loss

The hourglass female figure type, or, as it is also called, type X, is characterized by fairly pronounced hips and breasts of approximately the same width, as well as a very thin waist. Thanks to the harmony in proportions, this type was considered ideal at the end of the nineteenth century, and even today it drives millions of men crazy. In this article:

• » Hourglass figure type: body features
• » Full Figure Hourglass
• » Wardrobe for an Hourglass figure: » Suitable silhouettes
• » suitable lengths
• » suitable proportions in clothing
• » suitable styles: » dresses
• » blouses and tops
• " skirts
• » trousers and jeans

Album of basic recommendations for the Hourglass figure

Squats with leg swings to the side

This exercise is more dynamic than regular squats. The main load falls on the buttocks and thighs ; as a result of the training, they become toned and slender.

Starting position: standing, feet slightly wider than shoulder-width apart:

1. Keep your body straight, legs slightly bent at the knees. Stretch your arms in front of you, bend them at the elbows, and clasp your palms together.
2. Lean your body forward slightly, arching your back at the lower back.
3. As you inhale, squat down so that your elbows are between your knees.
4. When squatting, watch your knees: they should not be spread to the sides.
5. As you exhale, slowly stand up, move your leg to the side, and then lift it up.
6. As you inhale, squat down, and as you exhale, repeat the movements with the other leg.
7. In total, you need to perform 15 swings on each leg.

Squats with leg swings to the side

Hourglass figure type: body features

The X body type is distinguished by the following parameters:

• » Height: any.
• » Shoulders: fairly wide and fairly high. Approximately equal in width to buders.
• » Breasts: medium to large.
• » Waist: clearly defined. The position of the waist is usually proportional.
• » Hips: Quite wide and steep. Approximately equal in width to shoulders.
• » Buttocks: quite dense and convex.
• » Legs: generally of proportional length.
• » General impression: graceful, soft lines, feminine curves.

There are practically no very thin women with an hourglass figure. All of them are distinguished by very graceful and soft body lines, as well as rich forms: lush breasts, steep hips and dense buttocks. Even excessive thinness still leaves the hips very pronounced and graceful.

• » How to determine your body type by parameters
• » Body type test

Menu options

If you are not satisfied with gradual weight loss and need to speed up the process, in the absence of contraindications, you can resort to more strict diet methods for an hourglass figure.

Basic diet

The menu can be varied by replacing the proposed products with similar nutritional and energy value:

• Breakfast - one egg, 50 g of low-fat cheese, bread and greens.
• Second breakfast - an apple and a small handful of walnuts.
• The main meal is a salad of non-starchy vegetables with chicken fillet, cottage cheese and egg, a teaspoon of vegetable oil. Replace bread with whole grain diet crackers.
• Afternoon snack - pear or apple, 30 g of low-fat cheese.
• Dinner - 100 g of baked potatoes, a glass of fresh orange juice, steamed broccoli without fat.

The diet is designed for a week.

Protein nutrition

Another weekly diet. Differs from most diets in the absence of snacks.

The first day:

• Z - cottage cheese (100 g), unsweetened tea, apple.
• O - chicken fillet (200 g), cabbage salad.
• U - 0.5 liters of low-fat kefir.

Second day:

• Z - tomatoes, omelet (2 eggs).
• O - stewed fish (200 g), apple.
• U - vegetable salad with olive oil.

The third day:

• Z - unsweetened yogurt and tea, one apple.
• O - chicken breasts (200 g), orange.
• U - cucumber and crab salad.

Fourth day:

• Z - a plate of oatmeal without sugar and milk, an apple.
• O - boiled fish, grapefruit.
• U - boiled shrimp, unsweetened tea.

Fifth day:

• Z—fruit salad with unsweetened yogurt dressing.
• O - vegetable soup, apple.
• U - 200 g low-fat cottage cheese, grapefruit.

Sixth day:

• Z - 2 boiled eggs, one orange.
• O - cheesecakes, half a glass of kefir.
• U - 200 g of lean grilled meat, cabbage salad.

Seventh day:

The diet ends with a repetition of the menu of the first day.

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Full Hourglass Figure: Distinctive Features

The complete set is distinguished by the following features:

Subcutaneous fat in women with such a physique is distributed evenly on the chest and hips, therefore, if a woman gains weight, then these areas become fatter, while the waist remains noticeable no matter how full she is.

Extra pounds can be deposited only in the lower abdomen, which is especially visible in profile.

When you gain weight, your hips become fat first and “weight” your silhouette. “Sciatic bags” may appear.

The legs become plump along the entire length: including in the calves and above the knees.

Wardrobe for an Hourglass figure

Suitable silhouettes in clothes

To highlight the beauty of the Hourglass figure, stylists advise working with natural, softly curving lines and under no circumstances hiding them under baggy or overly loose clothing.

To do this, you should choose close-fitting (if the figure is ideal), fitted and semi-fitting silhouettes . Overweight women should be more careful when choosing a silhouette. It's important to choose clothes that fit without being tight. The lucky owners of this constitution are suitable for almost any style and model of clothing that emphasizes the waist and graceful lines of the body.

• » What types of silhouettes are there in clothes?

The first day

Breakfast

• 150 ml fruit drink (natural without sugar) – 80;
• 100 g of wheat porridge (you can add apricot pieces for sweetness) – 85;
• 125 g of curd mass with dried apricots – 170;
• 200 ml tea (preferably with ginger) – 17;

Snack

• 100 g banana – 130;
• 220 milk whipped with fruit – 80;

Dinner

• 300 grams of vegetable puree soup – 47;
• 250 grams of stewed meat (not pork or lamb) with vegetables – 145;
• 120 grams of squash caviar – 51;
• 200 ml herbal tincture – 84;

Afternoon snack

• 100 grams of dried fruits – 105;
• 200 ml ginger tea – 16;

Dinner

• 200 grams of zucchini baked with chicken – 230;
• 150 grams of vegetables and leafy greens – 24;
• 200 ml tea with honey – 49;

One hour before bedtime (if you really want to eat) 200 ml of low-fat kefir - 70.

Calorie content per day: 1383 kcal.

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Suitable clothing lengths

As you know, correcting any figure involves striving to get closer to the reference Hourglass figure. From this we can draw the wrong conclusion that women with an ideal figure can wear everything. The difficulty is not to spoil the natural beauty.

The waist is the main focal point. Clothing should emphasize the waist as well as the legs. To do this, they should be opened to the knee.

That is why the basis of a woman’s wardrobe with an Hourglass figure should be a dress . Its length can vary from mini to just below the knee.

The length of the shoulder pieces should be no lower than mid-thigh, so as not to create unnecessary volume on the hips.

The length of the trousers should be chosen based on their style. Straight classic trousers are selected to the length of the middle of the heel. Tapered trousers look best if they reach the smallest part of the ankle.

It is better to choose outerwear that is knee-length or below the knee to the level of boots.

• » The golden ratio in clothing: how to find your ideal length?
• » How long should a mini, midi, maxi and knee-length skirt be?
• » How long should women's trousers be?
• » How long should the sleeves of a shirt, jacket and outerwear be?

The best exercises and techniques to perform in the gym

Any workout should begin with a warm-up. It will prepare and warm up the muscles and joints. Warming up reduces the risk of injury.

Hourglass waist, in women

How to warm up:

1. Tilt your head from side to side, then forward and back. Quantity: 10 times in each direction. Then perform circular movements with your head clockwise and counterclockwise. Movements are performed gently, without sudden movements.
2. Body tilts to the right and left. While standing, bend to one side, extending your arm to increase the tension.
3. Bend forward. It is important to perform them without rounding your back, trying to place your stomach on your hips, pulling your tailbone up.
4. Perform squats 20 times. It is important to perform them so that the angle is 90 degrees. This exercise looks like a person sitting on a chair.
5. Perform side lunges. Extend one leg to the side and bend the other at the knee. Perform 10 times on each leg.
6. Perform circular movements of the feet and hands clockwise and counterclockwise.

Individual wardrobe plan

Suitable proportions in clothing

The choice of proportions in clothing depends on height and waist position. As a rule, women with an Hourglass figure type have a harmonious physique and a proportionate waist.

• » Proportion top 1/2 + bottom 1/2 with a knee-length skirt.. A classic proportion in which the horizontal top line runs exactly along the hips, and therefore suits a balanced Hourglass figure.
• » Proportion top 1/3 + bottom 2/3 (skirt/pants). Suitable for women of average and below average height with a proportional or slightly low waistline.
• » Proportion top 1/4 + bottom 3/4 (skirt or trousers). Suitable for short women with a slightly low waistline.
• » Proportion: top 2/3 + bottom 1/3, top 3/4 + bottom 1/4. The top is longer than the bottom should be worn by women with a proportional or slightly high waistline of average or tall height. Well, these proportions are also suitable for women with a full-bodied Hourglass figure.

• »What are the proportions in clothing?
• » Proportional physique of a woman: height and waist position
• » Normal weight, height and build

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Clothing styles

If you are slightly overweight, you can wear any tight and fitted models, low-cut sheath dresses, blouses with a V-neck and with ruffles, blouses with bows and drapery, formal blouses with one or two buttons undone, tight suits (both trouser and skirt) , trapezoidal skirts, half-sun skirts and, as well as any clothes with belts and corsets.

Overweight women are recommended to wear clothes with vertical straight lines that visually lengthen the silhouette, trousers slightly flared at the bottom, tunics, and short flared coats look good on them.

As for swimsuit models for a full figure, here you should give preference to bikinis or one-piece sets that highlight the waistline.

Detailed recommendations for choosing certain types of clothing:

• » dresses
• » blouses, tops
• " skirts
• » trousers, jeans and shorts
• » jackets, coats, cardigans
• » 9 tips for choosing swimwear

Dresses

• » sheath dress
• » high waist dress (Princess style)
• » wrap dress (robe dress)
• " Dress Basques
• » dress in new look style

Review of styles and models of dresses

Blouses and tops

• » blouses with V-neck and halter collar
• » wrap blouse
• » tops with straps, with an American armhole, “bustier”

Review of styles and models of blouses and tops

Skirts

• » A-line skirt (flared skirt)
• » circle skirt and semi-circle skirt
• " pencil skirt
• » wrap skirt
• " Skirt with Basques

Review of styles and models of skirts

Trousers and jeans

• » straight trousers and straight jeans
• » wide trousers and wide jeans
• » tapered trousers and skinny jeans
• » boyfriend jeans

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Suitable fabrics

The choice of fabric also depends on your build. This applies to both weight and texture. Light, flowing fabrics are suitable for slender women. It is important that the fabrics do not create hard corners, but softly drape the roundness and follow the smooth curves of the body. Knitwear is excellent, as well as silk, linen and cotton, and synthetic fabrics.

If you have a full complexion, then you should be even more careful when choosing fabrics: under no circumstances wear heavy or stiff materials. The best choice is medium-weight fabrics with a minimally pronounced texture: medium-weight knitwear, cotton, linen and silk, wool crepe.

Exercises and workouts

Every girl understands that to lose weight and get her body in order, diet alone will not be enough. Here you need to use heavy artillery – sports. The main thing in the process of losing weight is to burn more calories than you consume. So, if you eat 1500 calories per day , then you should burn at least 1600-1700 calories. Then the diet will be truly effective.

So, what should the “hourglass” choose? What kind of exercise do they need? Let us remind you that the best way to lose calories is running, jumping, and aerobic exercise.

It is worth noting one more point: since in this type of figure the weight is distributed evenly throughout the body, it is necessary to work out all muscle groups. But the most problematic areas are the arms, inner and outer thighs, and lower abdomen. Circuit training is ideal for this.

Diet for the Hourglass: how to lose weight?

By nature, Hourglass women rarely suffer from excessive thinness. They are destined to be steep-hipped all their lives, so any attempts to lose weight and turn into an athlete with a small pelvis will only lead to a loss of natural attractiveness. But “earning” a couple of extra pounds is as easy as shelling pears due to the average or even low metabolic rate. At the same time, the body gains weight evenly on the chest and buttocks, on the arms and legs. It is also worth noting that, despite the even distribution of extra pounds, a rather unpleasant thing can happen to ladies who are unscrupulous in their diet - the formation of unaesthetic “ears” in the hip area.

It is very important for women with this body type to eat regularly, three to four times a day.

Optimal diet (in descending order of importance):

• » raw vegetables, fruits, herbs
• » protein: fish, poultry, veal, eggs
• » low-fat dairy products
• » cereals: buckwheat, oatmeal, rice
• » muesli and natural juices

In small quantities you can use:

• » sweets and flour products
• » nuts
• " coffee
• " alcohol

• » Daily calorie intake
• » Daily fat intake
• » Table of calorie content of foods
• » Table of proteins, fats and carbohydrates
• » Daily diet
• " Weight loss

Diet "Favorite"

Ladies-X, despite their excellent shape, also sometimes need to lose weight. The “Favorite” technique, which was developed specifically for such cases and is ideal for weight loss, will help you create the desired image quickly and without harm. The Hourglass figure diet is designed to control the volume of the lower body so that the seductive lines do not turn into a “pear”.

To achieve the desired results, you must adhere to the following diet for 7 days:

Initially, this diet was a type of medicinal diet. A thoughtful protein/carbohydrate/fat ratio helps you lose weight.

It is important to understand that if you watch your diet only 3 days a week, and the rest of the time you eat as you are used to, you will not achieve success. Food should always be as dietary as possible, varied, it is necessary to exclude confectionery, fried, and fatty foods.

Contraindications

When choosing between physical health and the desire to be thin, a reasonable person will choose the former. In practice, people rarely think about the potential harm of fasting days, especially if there are already “problems” in the body.

First, you need to study the reviews and soberly assess your capabilities. The body of someone losing weight needs to quickly adapt to the sudden change in incoming nutrition. Of course, this is stress, and while a person gets used to new conditions, deterioration in health, exacerbation of diseases of the digestive tract, fainting, and surges in blood pressure are possible.

For whom the diet is absolutely not suitable:

• Children, teenagers. It is important for a growing body to receive vitamins and beneficial elements contained in food. If their number is artificially reduced, irreversible negative consequences are possible. The only people who need to lose weight are children with confirmed obesity.
• Pregnant and lactating women. During these periods, the body is constantly under stress, and experiments with the quantity and quality of food are undesirable. Excluding usual foods can cause miscarriage and cessation of lactation.
• Aged people. This category can only limit their diet depending on existing diseases, for example, diabetes. It is necessary to try not just to deprive yourself of unhealthy food, but to replace foods with acceptable healthy analogues.
• People who have undergone surgery, illness. A person in the postoperative period or recovering from a serious illness should receive the full range of useful elements. The body, even without restrictions, is going through difficult times, spending its reserves to complete rehabilitation as quickly as possible.

Exercises for Hourglass: the best types of physical activity

A woman with an Hourglass figure can get into good physical shape without torturing her body with diets and fasting through physical exercise, which also gives peace, confidence and peace of mind. Classes must be organized in such a way that the load on both the upper and lower body is the same.

The best types of physical activity:

• » fast walking and running
• » swimming (including scuba diving)
• » aerobics
• » exercise on an exercise bike
• " skiing
• » step and dancing

Women of the body type in question have a significant advantage - their risk of cardiovascular diseases is extremely low, so intense physical activity is not necessary for them. Yoga is perfect for this body type, which not only allows you to maintain grace, but also strengthens your back, forms excellent posture and adds charm to a woman.

• » Proportionality calculator
• » Grace Calculator
• » Fitness calculator
• " Body mass index

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