How to Build an Hourglass Figure

Trim your waist with a stability ball crunch.

An hourglass figure has been society's indication of a beautiful women's body. If you resemble more of a stopwatch than an hourglass, you can reshape your body with exercise. Cardiovascular exercise is important to help maintain your weight and reduce excess fat. By increasing the muscle tissue in your shoulders, you create the top of the hourglass. Through thinning your waist, you create the middle of the glass. Shaping your hips by increasing muscle tissue and decreasing fat will have your hourglass curving in the right places.

Things You'll Need

• Stability ball

Instructions

1. Perform cardio-interval training three days a week. Run, walk, swim or cycle at a warm-up pace for five minutes. Increase your speed for 45 seconds to a high intensity level. Decrease your speed to a comfortable level for 90 seconds. Repeat your intensity intervals 10 times.

2. Tone your stomach with stability ball crunches. Sit on top of a stability ball. Walk your feet away from the ball until you are lying face up with the ball against your lower back. Place your hands behind your head with your elbows out to the sides. Exhale, contract your stomach and lift your shoulder blades off the ball. Inhale and slowly lower your upper body to start position. Repeat 10 to 12 times for two or three sets.

3. Strengthen your shoulders and backside with a stability ball squat and press. Stand tall with your feet underneath your hips. Hold a stability ball in between your hands in front of your body. Bend your knees, not beyond a 90 degree angle, and with your arms straight, lift the ball over your head. Straighten your legs and return the ball in front of your body. Complete 10 to 12 repetitions and two or three sets.

4. Perform stability ball pushups to strengthen your upper body and define your shoulders. Lie face down on a ball positioned underneath your hips. Extend your straight legs behind you into the air. Place your hands on the floor slightly wider than shoulder-distance apart. Inhale, bend your elbows and lower your upper body toward the floor. Exhale, straighten your arms and return to start position. Repeat 10 to 12 times for two or three sets.

Tips & Warnings

• Allow for one day of rest in between strength training workouts.

References

• American Council on Exercise: Stability Ball Sit-Ups/ Crunches
• Sports Fitness Advisor: Stability Ball Exercises and Core Strength Training
• Womens Health Magazine: Curves Ahead; Selene Yeager