Hourglass Body Guide: Build a Tiny Waist & Big Booty Naturally

The Ultimate Hourglass Body Guide: Tiny Waist & Big Booty

What is an Hourglass Body?

An hourglass body is a physique where the bust and hips are almost equal in size, with a small, defined waist in between. The key to achieving this look is growing your glutes, sculpting your waist, and toning your upper body for a balanced, curvy figure.

💡 Key Features of an Hourglass Body:
✔️ Small, cinched waist (flat stomach, toned obliques)
✔️ Round, lifted glutes (strong, firm booty)
✔️ Sculpted upper body (toned shoulders & back for balance)

Let’s break down the exact workout plan, diet, and lifestyle changes you need to achieve this body shape!

Hourglass Body Workout Plan

📌 Workout Structure:

Train glutes & legs (3x per week) for booty growth
Train upper body (2x per week) to create a balanced shape
Train core (3x per week) with waist-slimming exercises
Do cardio (2-3x per week) to burn fat and reveal curves

🍑 Booty & Legs Workout (3x per week)

1️⃣ Heels Elevated Squats – 4×12
2️⃣ Hip Thrusts – 4×15
3️⃣ Romanian Deadlifts – 3×12
4️⃣ Reverse DB Lunges – 3×10 (each leg)
5️⃣ Cable Kickbacks – 3×15 (each leg)
6️⃣ Hip Abductions – 3×15 (each side)

🔥 Upper Body & Posture Workout (2x per week)

1️⃣ Shoulder Press – 4×10
2️⃣ Lateral Raises – 3×12
3️⃣ Lat Pulldown – 3×10
4️⃣ Seated Rows – 3×12
5️⃣ Face Pulls – 3×15
6️⃣ Plank Hold – 3x45s

💃 Waist Slimming & Core Workout (3x per week)

1️⃣ Hanging Leg Raises – 3×12
2️⃣ Bicycle Crunches – 3×20 (each side)
3️⃣ Russian Twists – 3×15 (each side)
4️⃣ Side Plank Hold – 3x30s (each side)
5️⃣ Vacuum Exercise – 3x30s hold

Sample Routine

MONDAY	TUESDAY	WEDNESDAY	THURSDAY	FRIDAY	SATURDAY	SUNDAY
Booty & Legs	Upper Body & Core	Booty & Legs	Upper Body & Core	Booty & Legs	Cardio & Core	Active Rest (Go for a walk)

Diet for an Hourglass Body

To grow your booty and shrink your waist, you need to eat strategically:
✔️ High-protein to build muscle 💪
✔️ Healthy carbs for energy & recovery 🍠
✔️ Healthy fats to balance hormones 🥑
✔️ Caloric balance – eat enough to gain curves, but clean to stay lean

🍽 Best Foods for an Hourglass Body

🥩 Protein: Chicken, fish, lean beef, eggs, Greek yogurt
🍚 Carbs: Oats, quinoa, sweet potatoes, whole wheat bread
🥑 Healthy Fats: Avocados, nuts, olive oil, salmon
🥦 Vegetables: Spinach, kale, bell peppers, broccoli

Meal Example:
🍳 Breakfast: Scrambled eggs, avocado toast, & berries
🥗 Lunch: Grilled salmon, quinoa, & mixed greens
🥩 Dinner: Lean steak, sweet potatoes, & roasted veggies
🥤 Snack: Greek yogurt with almonds & honey

Supplements for an Hourglass Body

💊 Protein Powder – Helps with booty gains 🍑
💊 Collagen – Tightens skin & supports waist shrinkage
💊 BCAAs – Aids in muscle recovery
💊 Multivitamins – Supports overall health

Lifestyle Tips for a Curvier Body

✔️ Lift heavy – Challenge your muscles for growth
✔️ Drink water – Stay hydrated for fat loss & muscle definition
✔️ Sleep well – Recovery is key for body shaping
✔️ Avoid bloating foods – Processed carbs, too much sodium, and dairy (if sensitive)