7 DAY Tiny Waist Challenge: How To Get An Hourglass Figure and Beautiful Curves

Having an hourglass figure is a dream for every woman. Most of the women are gifted to have a body like that, while others undergo surgeries, ingest pills, or wear padded underwears. What’s important for you to know is that it is absolutely unnecessary to do this. Instead, you can try some exercises and routines, which will help you build the muscle mass in the right places for a curvy physique.

An hourglass figure means having a waistline at least 10 times smaller than the bust and hip measurements. So, with a proper diet and the right exercises, you can achieve and enjoy an hourglass shape. All you should do is simply follow the next steps:

Step 1 – the Upper Body

First and foremost, you should shape and tone your upper body to get the desired hourglass figure. Therefore, we present you several shoulder and arm exercises that will help to tone and add some mass to your upper body.

Arm Circles

This exercise requires no equipment and you can easily perform it. All you have to do is stand with your feet about hip-width apart and extend your arms out to the sides so they are in line with your shoulders. Next, start rotating your entire arm forward in small circular motions. Make sure you don’t bend the elbows and the wrists. Do about 20-30 circles and then start rotating backward for the reverse.

Tricep/Bench Dips

This exercise requires a chair, bench or exercise step. Sit up straight on the edge of the step or chair with your legs extended in front of you. Then, grip the edge of the chair and slowly slide your butt off the edge. Make sure you are lowering your body towards the floor until your arms form a 90-degree angle. Keep your back straight, push yourself back into the starting position and do 3 sets of 15-20 reps.

Shoulder Press

You need dumbbells for this exercise. You should hold one dumbbell in each hand and lift them to shoulder level with your elbows bent. Next, straighten your arms slowly while raising the dumbbells over your head without locking your elbows. Hold for a few seconds and then lower the arms gently back to starting position. Do 3 sets of 15-20 repetitions.

Bench Press

You will need a barbell and an exercise bench to perform this exercise. You should place the loaded barbell on a bench rack and lay flat on the bench beneath it. Then, place your hands shoulder-width apart and reach up and grasp the bar. Next, lift it off the rack slowly while re-positioning the bar directly above the middle of your chest and extending your arms. Then, again slowly bend the elbows to the sides and lower the bar to your chest. Finally, press the bar back up firmly to the starting position and repeat.

Dumbbell Flys

This exercise also requires dumbbells. Therefore, hold a dumbbell in each hand and lie flat on your back. Next, extend your arms out directly above you and bend the elbows slightly. Lower the arms out to the sides to form a T shape and hold for a few seconds. Finally, raise the arms to start position and repeat again.


Place your body in a plank position and your feet propped on your toes and the balls of your feet with your feet together. Then, lower yourself slowly with the strength in your arms until your elbows form a 90-degree angle. Next, raise slowly into plank position and repeat the steps again.

Step 2 – a Smaller Waist

So, besides shaping the upper body, you should also reduce your waistline. This is the second and the most important step towards achieving the hourglass figure. What you should do to get a smaller waist is a combo of weight loss and targeted core exercises.


You need an exercise bar to perform pull-ups. You should grasp the exercise bar with fingers facing towards you and pull up your body toward the bar. Then, hold for several seconds and go back to starting position.

Side Plank

This is an extremely effective exercise. You should lie straight on your left side on the floor and place your right foot stacked on top of your left foot. Then, with your left elbow prop yourself up so your forearm should be flat on the floor and perpendicular to your body with your left elbow directly underneath your left shoulder. Hold for at least 30 seconds and repeat on the other side. You are doing this exercise properly if your entire body forms a straight, diagonal line from your head to your feet.

Step 3 – the Butt

The following exercises are extremely powerful for toning and strengthening the butt. By performing these exercises you will get toned, lifted and well-rounded butt.

Leg Curls

Start by standing with your feet at shoulder-width apart. You will need to hold on to the wall or a bar for support. Next, curl your left leg backward as far as you can, trying to touch your butt with your heel. Hold for a second and return to the starting position. Do 15-20 reps and switch legs.


Start by standing with your feet shoulder-width apart and make a huge step forward with your right foot. Then, lower the hips and bend the knees to a 90-degree angle. Make sure your front knee must not extend over your toes and your back knee should not touch the floor. Then, go back to starting position and repeat the same steps with the other leg.


You should stand with your legs at shoulder-width apart, toes pointed outwards at 45-degree angles. Then, lower the body as if sitting in a chair while keeping the back straight. Hold for a second or two and return to a standing position. Repeat.

Step 4  – Cut the Calorie Intake

In addition to the exercise routine, there are other habits which will help you get the hourglass shape much faster. One of the most important things besides regular physical exercise is a healthy diet. Therefore, you should reduce the calorie intake and follow these simple tips:

Eat Six Small Meals Daily

So, instead of 3 large meals, try eating six smaller meals. As a result, your body will be able to burn calories faster. Make sure you avoid processed foods and don’t snack between meals.

Go Grains

Increase the intake of whole grains and organic produces instead of frozen foods and ready-meals.

Snack Healthy

Remember to snack healthy foods, such as seasonal fresh fruits, rice cakes, wheat crackers, raisins, and nuts.

Eat Lots of Fruits and Vegetables

Consume as many fruits and vegetables as you can throughout the day as they help in maintaining weight and keeping your body healthy. Moreover, eat more leafy, dark greens such as cabbages, spinach, lettuce, and kale. This will help you get all the necessary nutrients.

Boost Energy The Right Way

After a hard workout, you should boost your energy by eating bananas. Bananas are extremely healthy and will promote the digestive health.

Drink Plenty of Water

You should drink a glass of water before each meal and plenty of water during the day. As a result, your body will be hydrated and all the harmful toxins will be eliminated. Moreover, water reduces appetite and improves the quality of your skin.