Sculpting Confidence: Your Guide to an Hourglass Silhouette
Building Your Dream Curves: How Strength Training, Progressive Overload, and Protein Can Help You Achieve an Hourglass Shape
When you think of “hourglass” or “coke bottle” figures, celebrities like Beyonce or Shakira likely come to mind, right? And while many women think you have to be famous to have this body type, I’m here to tell you that couldn’t be more false! The beauty of today’s world is that women can create and define their own standards of beauty.
Long gone are the days of “skinny” being the only acceptable standard of health and beauty (and there’s nothing wrong with being skinny). All I’m saying is that women of all shapes and sizes are celebrated these days, and I love it. There’s absolutely nothing wrong with embracing your curves.
Some women naturally have curves that lots of women would pay good money for, but for others, those curves have to be built, and that’s okay. Just think of it as an excuse to get in the gym! The main thing to understand is that this transformation isn’t going to happen overnight.
There are some factors to think about that will play a major role in getting that dreamy figure. Diet and exercise, strength training, and genetics are extremely important to achieving these curves. And the good news is that there’s no better time than now to start. The key to an hourglass shape is building on what you already have — And when I say “building,” I mean building muscle (weight training) to accentuate your natural curves.
What Makes the Famous Hourglass Shape?
Simply put: Wide shoulders and hips with a narrow waist. But in order to do that, you’re going to have to lift heavy, incorporate progressive overload, and increase your protein. Let’s dig a little deeper into what those terms mean for you.
Lifting Heavy
To build strong legs, a great butt, and broad shoulders, you need to lift weights. But lifting tiny 5lb weights won’t do the trick! Start with a weight that’s challenging but still allows you to do several repetitions. If it feels too easy, it’s time to grab heavier weights.
Fun Fact: An hourglass figure is partly an optical illusion. As you lose weight and shrink your waist, building muscle in your upper and lower body makes your waist look even smaller!
Progressive overload is the act of increasing the intensity of your workouts gradually over time to grow muscles, endurance, and strength. For example, you’re using the leg extension machine with the weight set at 45lbs, and you’re doing 3 sets of 10. That first week or so of that weight and rep on that machine might have been challenging for you, but eventually, it gets easier to do. When that happens, it’s time to increase the weight.
It’s also important to note that progressive overload can be done with cardio as well. If your goal is to run 1 mile without pausing, you may start out by running .25 miles without stopping, and then walking the rest of the way to the mile. After a week or so of getting comfortable running .25 miles, you can then increase your running distance to half a mile of running without stopping. Repeat this same process over time, and you’ll eventually be able to run a full mile without stopping. Consistency is key with progressive overload.
Protein Intake
How much protein you need depends on things like your weight, age, goals, and how active you are. For someone who doesn’t exercise much, the minimum amount is 0.36 grams of protein per pound of body weight, according to health experts. But if you work out a lot or have a physically demanding job, you might need up to double that amount.
The reason protein is so important is because it makes up about 80% of your muscle mass. To keep your muscles strong and help them grow, you need to eat foods that are rich in protein (beef, chicken, fish, dairy, and nuts). Research shows that eating more protein than the recommended daily amount is what will help you grow your muscles and keep them strong, even when losing weight. Many people will turn to protein supplements, such as protein shakes, bars, and other protein-building supplements, in addition to protein-rich foods.
The science behind protein is that it gives your body amino acids, which are like tiny "building blocks" that help your body create new proteins; when you eat protein, your body breaks it down into amino acids. Some of these amino acids, like valine, leucine, and isoleucine (called branched-chain amino acids), are especially important for helping your muscles grow and stay strong — These are what’s going to help you build muscles in the targeted areas you work, like your hips, glutes, and shoulders.
Crafting the Body You Want
Through weight training, progressive overload, and proper protein intake, you can build and shape your muscles to highlight your natural curves into that hourglass shape you’ve dreamed of. This process won’t happen overnight — It takes time, dedication, and patience, so give yourself a little grace when the journey gets tough. Remember, confidence isn’t just about the shape you create — it’s about loving yourself throughout the entire process.