How to Get Shapely Legs Again

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The best road to an hourglass figure is practice! There are specific strength training moves you tin do that volition help you define your shoulders, tighten upwardly your core, and heave the look of your behind to create that coveted hourglass shape. In the brusque-term, yous tin can customize your wardrobe to highlight your curves. For example, garments with a cinched waist can emphasize your shape, along with high-waisted jeans. For long-term changes, eat right and become moving with some of these body-sculpting exercises that you can easily do at home!

1. 

   1

   Use 5 pounds (2.3 kg) weights to sculpt shoulders with arm raises. Lateral arm raises can define your shoulders and give your upper body a toned look that helps create the hourglass silhouette. Catch a five pounds (2.iii kg) dumbbell in each hand and concord your arms at your sides. Stand up up straight with your feet shoulder width apart. Raise your arms to form a "T" shape, and so slowly lower them back downwards to your sides.^[one]

   • To build muscle, practise 3-5 sets of 8-12 repetitions.
   • To just tone the muscles, complete two-3 sets of 12-15 reps.
   • Keep your cored tightened during the reps.

2. 

   two

   Enhance your shoulders and breast with alternate dumbbell presses. Take hold of ii five pounds (two.3 kg) dumbbells and lay on your back on a weight bench. Curve your knees and put the soles of your feet flat on the ground, one on each side of the demote. Raise both arms up to shoulder level, and so that your elbows are aptitude and the weights are near your ears. Extend 1 arm to printing the dumbbell straight up toward the ceiling. As you lower that arm back down, simultaneously lift the opposite arm direct up.^[2]

   • Doing i arm printing with each arm equals 1 rep. To build musculus, do 3-5 sets of 8-12 reps.
   • To tone your shoulder and chest muscles, do 2-3 sets of 12-15 reps.

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3. 

   3

   Work your rear deltoids with a seated dumbbell enhance. Sit downwardly near the edge of a bench with your feet flat on the floor. Curve from your hips, keeping your spine straight and neutral, until your breast is almost resting on your knees. Concord five pounds (2.three kg) weights in each hand with your palms facing each other, just in front of your shins. Keeping your arms straight, slowly raise the dumbbells to the sides, opening your artillery and keeping your dorsum directly. Slowly lower to the starting position.^[3]

   • If y'all want to build up your deltoids, do iii-5 sets of 8-12 reps. For a more than toned result, consummate two-three sets of 12-15 reps.

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1. 

   ane

   Practise upper ab pulse crunches to work your core muscles. Lie flat on your back, keeping your knees bent. Place your anxiety apartment on the footing hip width apart. Relax your arms at your sides. Elevator your breast and shoulders off the ground into a regular crisis position. Reach your arms betwixt your knees and pulse. Lower yourself dorsum to starting position. Reach forrad and lift yourself higher with each pulse.^[4]

   • Practise 3 sets of x-20 reps, mixed in with other ab exercises.
   • If you're only doing this one exercise, effort iii sets of 20 pulses.

2. 

   2

   Engage and tone your core with "windshield wipers." Sit on a mat and stretch your legs straight out in front of you. Lean your upper body back and place your forearms flat on the footing for stability. Plough your fingertips to face your butt. Engage your core every bit you elevator both legs straight up into the air, keeping toes pointed at the ceiling. Continue your hip bones on the mat and slowly movement both legs about 12 inches (30 cm) to the left. Return them to the middle, then movement them 12 inches (30 cm) to the right. Render to eye for 1 rep.^[5]

   • Exercise 3 sets of x to 12 reps.

3. 

   iii

   Trim your waistline with a side plank and hip dips. Lie on one side, propping yourself upwardly on an elbow. Elevator your torso into a side plank, reaching your top arm towards the ceiling while stacking your feet on top of each other and keeping your hips and core aligned. Slowly lower your hips until the bottom hip nigh touches the ground, then lift up back upwardly for 1 rep.^{[half dozen]}

   • Practise 10-12 reps on each side.

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1. 

   i

   Get on all fours to do donkey kicks to work your glutes. Become on all fours, making sure your back is straight in the tabletop position. Elevator your left knee off the ground, and so slowly extend the leg behind you and then information technology'due south suspended in mid-air. Hold the leg in place for one second. Slowly bring it back to starting position.^[vii]

   • Repeat 15 to xx times, then switch legs.
   • Perform 3 sets without weights. Progress to using talocrural joint weights or a resistance band. If you use a resistance band, loop one end around your foot and hold the other cease in your paw.

2. 

   ii

   Piece of work your glutes with bridges. Prevarication apartment on your dorsum on a mat. Bend your knees and put the soles of your feet flat on the basis most hip width apart. Proceed your arms at your sides, palms down. Raise your hips off the floor and endeavor to create a straight line from your ribs to your knees. Concur for 1-ii seconds. Use your core to slowly lower your hips to starting position.^[8]

   • Do 2-3 sets of eight-12 reps.

3. 

   3

   Do prone hip extensions to work your glutes and hamstrings. Lie facedown on a bench or padded stool. Your tummy should be flat on the bench, with your legs hanging off the edge of the bench. Steady yourself with your feet. Then, appoint your core and use your glutes and hamstrings to lift up both legs simultaneously to hip height. Hold the position for 5 seconds. Lower your legs dorsum downward slowly to starting position.^[nine]

   • Perform 2-3 sets of eight-12 repetitions. Add talocrural joint weights if this becomes like shooting fish in a barrel.
   • If it is also hard at outset, do just one leg lift at a time.

4. 

   4

   Work your glutes and thighs with lateral lunges. Grab a 5 pounds (two.iii kg) dumbbell in each hand, and concur your arms at your sides. Lift your left knee so your human foot is barely off the ground, so extend your left leg into a left lunge position. Lift both arms in front of you lot in an upright row as you hold the lunge position. Bring the left leg back into continuing position. Repeat with the right leg. Return to standing position. This is 1 rep.^[10]

   • If y'all're simply starting out, yous tin skip the dumbbells. Add them in as you lot get stronger to work your shoulders at the aforementioned fourth dimension.
   • Do 2-3 sets of 8-15 repetitions for each leg.

5. 

   5

   Use a stability ball to work your hamstrings. Lie flat on your back on a mat and stretch your arms out beside y'all, palms downwards. Prop your feet up on a stability brawl. Utilize your hamstrings and glutes to push your hips off the ground and toward the ceiling. Apply your hamstrings to slowly curl the ball toward your butt until the soles of your feet are on top of the brawl. Slowly extend out until you're dorsum to starting position.^[11]

   • This equals 1 rep. Do 3 sets of 10 to 12 reps.

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1. i

   Wearable clothes that accentuate your waist. Fifty-fifty if you lot don't have the traditional hourglass measurements, you can create the illusion of curves by wearing the correct clothes and accentuating your waist whenever possible. For example, dresses that nip in at the waist and flare out from the hips create natural looking curves.

   • Wear fitted trench coats or jackets with adjustable waist belts.^[12]
   • Add belts of all shapes and sizes to any outfit to draw attention to your waist.
   • Go for jackets or tops with padded shoulders to create a curvier silhouette.
   • Vertical stripes cinched at the waist with a belt tin can also create the look of a curvier figure.

2. two

   Opt for loftier-waisted slim cutting jeans and avoid low-ascent skinny jeans. High-waisted jeans are shaped to frame the hips and sure-fire at the waist, which emphasizes your shape. Go for boot cut or flared styles rather than skinny jeans, as these will balance out the effect of the high-waist.^[thirteen]

   • Avert low-rising pants or jeans, since they sit low on the hips and de-emphasize curves.

3. 3

   Wear button-upward and padded bras made of quality materials. Hourglass figures are renowned for their fuller busts! Underwire bras can help lift the breasts, and a well-made padded bra tin give the appearance of a larger bust size without looking imitation. Look for bras made of high quality materials to get the best fit and most natural look.

   • If possible, go to a lingerie store where you tin exist measured and fitted for the right size bra. Tell the store clerk what you're looking for to heighten your wait, and they can aid y'all selection out something effective.

4. 4

   Habiliment a corset to cinch in your waist and create a more dramatic await. A corset is a special garment that is placed effectually the waist and cinched upwards the dorsum to squeeze your waist in and create a curvier expect. It can too improve your posture, which contributes to a shapely appearance. You can vesture a corset under your clothes, or just for fun in the bedroom.^[14]

   • Corset training may aid you train your trunk to look a certain way, only this is a pretty dramatic arroyo to attaining an hourglass silhouette. It's likewise not a good substitute for diet and exercise!^[15]
   • To give corset training a endeavor, wear a corset for iii to half dozen hours every day. Yous can article of clothing the corset during virtually of your daily activities, though wearing it during exercise is non recommended.

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Add New Question

• Question

  How tin I increase the size of my glutes without increasing the size of my waist?

  

  Dean Theriot is a Personal Trainer and the Owner of Timberline Fitness in Houston, Texas. With over 25 years of experience in the fitness manufacture, Dean specializes in personal, group, and sport-specific grooming. Dean holds a BS in Exercise Physiology from LSU. Dean combines resistance and cardiovascular grooming with pilates exercises for comprehensive workouts for his clients. His sport-specific training includes football, basketball, and baseball.

  

  Personal Trainer

  Expert Answer

  

  Back up wikiHow past unlocking this skillful answer.

  Those two things are really opposites—the size of your glutes is dependent on your muscle, and the size of your waist is but a matter of body fat. Exercises that aid grow your glutes aren't going to make your waist bigger.

• Question

  How practise I get rid of honey handles?

  

  Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

  

  Certified Fitness Trainer

  Good Answer

• Question

  Why can't I get any significant changes in my body if I work out regularly and don't eat junk nutrient?

  

  Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

  

  Certified Fettle Trainer

  Expert Answer

  

  Support wikiHow by unlocking this expert respond.

  Start a food diary and listing every single calorie you consume. Chances are, y'all are consuming as well many calories. Y'all may also not exist using enough resistance with your workouts to build muscle. Consider a few sessions with a Personal Trainer who tin can help y'all identify how to get the well-nigh change from your workout.

• Question

  What is a pear shaped body?

  

  Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

  

  Certified Fitness Trainer

  Skillful Answer

• Question

  What is the hourglass figure?

  

  Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness teacher since 2002.

  

  Certified Fettle Trainer

  Practiced Respond

• Question

  What are the hourglass figure measurements?

  

  Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fettle instructor since 2002.

  

  Certified Fettle Trainer

  Expert Answer

• Question

  How exercise you know your body shape?

  

  Michele Dolan is a BCRPA certified Personal Trainer in British Columbia. She has been a personal trainer and fitness instructor since 2002.

  

  Certified Fitness Trainer

  Expert Answer

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• Eating a loftier protein nutrition volition make your weight training more than effective.^[xvi]

• Light colored tops and bottoms unremarkably stand out more than darker colors.

• Darker colored clothing is usually seen as more slimming.

• Maintain a low carb diet.

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Article Summary X

To get an hourglass figure fast, create curves by choosing clothing that accentuates the waist to create an hourglass shape. Dresses or blouses that sure-fire at the midsection, fitted jackets with padded shoulders, and belts of any size will all pinch the waist in, creating the illusion of curves on the top and lesser. Swap the skinny jeans for a high-waisted slim fit for flattering hips, and look to well-made padded push-upwardly bras for a fuller bust that won't wait fake. For more tips from our Fettle reviewer, like how to define shoulders, tighten your core, and build your backside, go on reading!

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