Things You'll Need:
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Step 1
Fill yourself up with nutrient-dense carbohydrates. Carbs are necessary for energy and proper functioning. But when you eat the wrong kinds, you will have a hard time losing your stomach and developing the hourglass figure you are going for. Avoid carbs that are energy-dense like candy, cookies, cakes, pies, chips and doughnuts. Have your diet consist mainly of nutrient-dense carbs like fruits, vegetables, whole grains and beans.
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Step 2
Start your day with breakfast. When you get up in the morning and do not eat breakfast, your metabolism is going to remain slow and you run the risk of overeating later in the day. Make sure to eat a high-fiber breakfast before stepping out the door. Eggs with whole wheat toast, cottage cheese with chopped up fruit, and granola with low-fat milk are a few examples.
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Step 3
Save yourself calories by drinking water. Soda, beer, processed fruit drinks and sweetened teas are all high in calories which can add up and prevent you from getting a flat stomach and hourglass figure. Replace all of them with water as it has no calories, it can keep you hydrated and it can also give you a full feeling when you drink it with your meals.
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Step 4
Push yourself off the floor. Push-ups are an exercise that can work your chest, arms and shoulders which are key areas for an hourglass figure. To do push-ups, lie on the floor with your hands under your shoulders and your legs together. Push yourself up in the air until your arms are extended. Lower yourself down until your chest is about 4 inches off the ground, then push back up. Do 10 to 12 reps and 3 to 4 sets. If these are too intense, do them on your knees. Either way you choose to do them, make sure to keep your core tight and back straight the whole time.
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Step 5
Perform squats with sidekicks. Squats are a compound exercise that can work your butt, hips, hamstrings and thighs all at once. When you perform them with a sidekick at the end, the hips and glutes will get even more work and further develop an hourglass figure. To do these, rest dumbbells on your shoulders with your palms facing in. Your hands should be in a hammer grip and the dumbbells should be vertical. Slowly bend your knees until your thighs are parallel to the ground, then stand back up. As soon as you come up, kick your right leg to the side. Place it back down and immediately go into another squat. Come back up and kick your left leg to the side. Do 12 reps total with 6 sidekicks per leg. Perform 3 to 4 sets.
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Step 6
Lunge across the room. Lunges are another compound exercise that puts a lot of emphasis on the butt. To do these, take a long step forward with your right foot. Bend your knee 90 degrees and when your foot hits the ground bend your back knee until it is right above the ground. Stand back up and step forward with your left foot. Repeat the same process and take 10 to 12 steps. Rest and repeat for 3 to 4 sets. To increase your resistance, hold dumbbells at your sides.
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Step 7
Work your abs with crunches. Although they won't cause major weight loss in your stomach, crunches can help strengthen the muscles and keep it toned. To do crunches, lie on your back with your knees bent and feet flat on the floor. Place your hands on the sides of your head and curl your body upward by contracting your abs. Squeeze really hard for one second, then come back down. Perform 15 to 20 reps and do 3 to 4 sets.
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Step 8
Put the finishing touches on your body with cardio. Cardiovascular exercise can help burn the calories that you need to burn in order to create your flat stomach and hourglass figure. Do exercises like running, spinning, elliptical training, swimming, stair climbing or rope jumping. Do cardio for 30 to 45 minutes three days a week on alternating days.
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Step 9
Perform weight training three times a week on alternating days. Do the exercises in the order they appear, and take 45 to 60 second rest periods between each set and exercise.
