Hourglass Figure Workout plan Free Pdf Download (2023)

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PDF NameHourglass Figure Workout plan PDF
PDF Size2.3MB
PDF CategoryWorkout
PDF Pages2
Last Update1 Day ago
Hourglass Figure Workout plan Free PDF
Hourglass Figure Workout Plan Free Pdf

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What do you mean by Hourglass Figure? (Overview)

An hourglass figure is when a person’s body shape resembles the classic hourglass timekeeping device. This shape is characterized by these key features:

A Narrow Waist: The waist is noticeably smaller and well-defined compared to the hips and bust.

Full Hips: The hips are curvier and wider, giving a rounder and more pronounced shape to the lower part of the body.

Full Bust: The chest area is also fuller and in proportion to the hips, creating an overall balanced and curvy appearance.

Many people find this body shape aesthetically pleasing and try to achieve it through exercise, diet, and clothing choices. It’s important to remember that genetics play a significant role in determining one’s natural body shape, and not everyone naturally has an hourglass figure.

However, making healthy lifestyle choices and exercising can help enhance and emphasize your natural body shape. [Hourglass Figure Workout Plan Free Pdf]

What exercises make you an hourglass figure?

Here is the overview of mix of exercises, healthy eating, and some patience that make your hourglass figure:

Strength Training:

Squats: These are your go-to moves for perking up your butt, shaping your thighs, and keeping your core stable.

Deadlifts: Great for strengthening your lower back, butt, and legs, which contributes to that strong lower body shape.

Lunges: Targeting your thighs, butt, and core, lunges help you find your balance while shaping those muscles.

Core Work:

Planks: These strengthen your core, giving you stability and a slimmer waistline.

Russian Twists: To define your waist and work on those obliques.

Upper Body Exercises:

Push-Ups: These help balance out your upper body, working on your chest and triceps.

Dumbbell Rows: Targeting your upper back and shoulders, these improve posture and give definition to your upper body.

Cardio Workouts:

Running or Cycling: Great for keeping your overall body toned by reducing body fat.

High-Intensity Interval Training (HIIT): Burn calories and improve your fitness with these workouts.

Flexibility and Stretching:

Yoga: Enhance your natural curves by improving flexibility and posture.

Nutrition and Diet:

Balanced Diet: Eat a mix of protein, carbs, and healthy fats to maintain a healthy body composition.

Watch Calories: Don’t overdo it with calories, as too much body fat can hide those curves.

Consistency and Patience:

It Takes Time: Achieving that hourglass figure won’t happen overnight. Stay dedicated to your workout and diet plan, and be patient with the process. Your efforts will pay off in the long run. [Hourglass Figure Workout Plan Free Pdf]

Can I get an hourglass figure by working out?

According to fitness expert Damien Coates, who founded The Lean Body Project, you can use exercise to create the appearance of an hourglass figure and achieve a more balanced look. Here’s how he explains it:

“By focusing on specific parts of your body through exercise, you can give the impression of having an hourglass shape. To achieve this, you can build muscle in your lower body and buttocks while also working on defining your shoulders and back.”

What meal and nutrients to maintain the Hourglass Figure?

Eating foods rich in lean protein can be really helpful when you’re working towards getting that hourglass figure. Here’s why:

Numerous studies have connected high-protein diets with both shedding weight and gaining more muscle. The key reason is that protein plays a crucial role in building and keeping your muscles strong (9).

So, if you’re aiming for that classic hourglass shape, focus on getting your protein from sources like chicken, fish, tofu, and legumes. These food choices can help you achieve your fitness objectives in addition to being nutritious.

Is a 36 24 36 figure a type of hourglass figure?

Yes, the 36 busts, 24 waist and 36 hip size figure is a type of hourglass figure. The classic “hourglass” measurements often mentioned for women are around 36–24–36 inches (90-60-90 centimeters). These specific numbers have been associated with the ideal female figure since at least the 1960s. In fact, they even inspired the title of a popular instrumental track by The Shadows.

Hourglass Figure Workout Plan Free Pdf
Hourglass Figure Workout Plan Free Pdf

What next after the Hourglass Figure Workout plan?

After completing the Hourglass Figure Workout plan challenge as a beginner \ Pro, completing this challenge with equipment or no equipment. But you are a real fighter and fighters never stop their struggle. So, you can take another physical fitness challenge included:


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