The human body types and shapes vary from person to person. Some people might have an hourglass-shaped body, while others have a rectangle or cone-shaped body. Apart from this, there are different body types like ectomorph (lean) & endomorph (fatness-prone), etc.  Irrespective of your body type or shape, you can always get your desired hourglass figure. To do this, you need to do targeted exercises regularly and eat healthy foods.

Hourglass Body Figure

To make it easier for you, we have created the list of best exercises and a healthy diet plan for an hourglass figure.

Hourglass figure meal plan

Fresh fruits


Fresh fruits are an excellent source of nutritional elements like sodium, vitamins, calories, potassium, fiber, folate, and healthy fats. Fruits are one of the most nutritious foods on the whole planet. By including these in your diet plan, you can easily get all the necessary nutrition for your body. Moreover, these also help in burning the unnecessary fat from your body. Various fruits like Avocados, Oranges, Apple, Berries, Watermelon, Guava, etc. help in improving immunity and metabolism. Boosted metabolism helps in burning unnecessary calories and fats to tone the body.

Fresh vegetables

Fresh vegetables

Just like fruits, fresh vegetables are also rich in dietary fiber, vitamins, folic acid, healthy fats, energy, and many more nutrients. Fresh veggies not only offer all the necessary nutrition but also help in keeping the body fit & healthy. Fresh vegetables, especially the green leafy ones, are rich in antioxidants, vitamins & minerals. Some examples of the healthiest vegetables include spinach, broccoli, lettuce, carrots, garlic, and kale, etc.

Whole grains


Whole grains are also very nutrient-dense foods that keep a person fit, healthy, and disease-free always. Whole grains are rich in fibers, iron, folic acid, selenium, vitamins, antioxidants, proteins, and magnesium, etc. All these elements help in regulating the metabolism, preventing diseases, and burning excess fat from the body. Therefore, adding whole grains in your diet is the first step to get an hourglass-shaped body. Some of the healthiest whole grains include oatmeal, quinoa, brown rice, barley, and millets, etc.

Lean meats

Lean meats

Lean meats are a great source of healthy fats, proteins, vitamins, choline, antioxidants, minerals, and omega-3 fatty acids. It doesn’t contribute to putting up extra weight, but instead these help in burning the extra calories to lose weight quickly. Also, these nutrient-dense foods help the body to fight against diseases & other health problems. Some examples of the best lean meats include skinless chicken, pork, and red meats, etc.



If we talk about the most nutritious foods in the world, Salmon definitely will be on top of the list. Salmon is the best source of omega-3, proteins, vitamins, healthy fats, potassium, selenium, and antioxidants, etc. Including this in your diet will help in boosting immunity, enhancing digestion, weight loss, and preventing many diseases. Always make sure to add veggies while cooking salmon, as it will help in increasing its nutritional value. Salmon is one of the most delicious and nutritious foods to get into shape.

Avoid processed & baked foods


Processed and baked foods are the main reason behind obesity and fat-body shape. The reason behind this is that these foods are rich in oils, salts, and sugars. Therefore, eating these can result in fat accumulation around your belly, thighs & hips. This can easily hinder your plan of getting an hour-glass shaped body. This is why you need to stay away from processed foods like snacks, cheese, processed meats, ready-to-cook meals, cakes, cookies, etc.

Avoid caffeine

People often tend to consume caffeine in many forms like coffee, soda, soft drinks, tea, etc. While they might find it relieving, it can act as a barrier between you and your desired hourglass figure. This is because caffeine can easily cause health problems like sleeplessness, migraine, high BP, disturbed metabolism, and cellulite, etc. Thus, improper metabolic functioning and sleeplessness can further lead to weight gain & obesity. This is why you need to avoid or limit your caffeine intake to minimal.

Don’t eat fat-rich dairy products


Fat-rich dairy products can easily lead to fat accumulation in the body and cause weight gain. These products are rich in calories and fats, which can lead to health issues like cholesterol and heart disorders. Thus, if you want to get into an hourglass shape, you need to avoid fat-rich products like cream, cheese, butter, milk, etc.


Water, Water, Water


Drinking lots of water daily can also help in weight loss and getting rid of excessive fat from the body. Firstly, water helps in boosting the metabolism in the body to help in losing weight. Secondly, water also helps in suppressing hunger and prevents you from eating frequently. Thus, it is recommended to drink 3-4 liters of water daily.

Hourglass body exercises

Best exercises for hourglass body figure


While healthy diet is important for a good body, it is the exercises you do that sculpt your body into the shape you wish. While, many people believe that all weight loss exercises are good for getting into an hourglass shape, but they’re wrong. You only need to do exercises that are targeted to build a specific body shape. Hourglass body type requires exercises that specifically focus on upper arms, shoulders, waist and hip area. To make it easier for you, here is the list of the best exercises to get an hourglass body figure.   

  • Bridge poses

Bridge poses are an excellent exercise as well as yoga asana for toning the body. There are different variations of the bridge poses that you can do daily. You can search for all the variations of the bridge poses and do the ones that you find most fitting. These poses are great for muscles in the core area, hamstrings & hips.


  • Plank with leg kicks

Plank is one of the best full-body workouts as it helps in toning & strengthening of the core, hips & quadriceps. There are many variations of the plank exercise, but the best one for the hourglass figure is the ‘plank with leg kicks’. It is a very intense and effective workout for toning the body & burning excess fats.

plank with leg kicks

  • Side plank hip lift

This is another variation of the standard plank pose. This involves the upward & downward movement of the hips while keeping the body in a side plank pose. It is an excellent exercise for glute muscles, core area, and legs.

Side plank hip lift


  • Side plank with leg lift

This is another excellent plank pose for losing the stubborn thigh and belly fat. As the name suggests, you have to do side plank and then, lift your upper leg in the air. Make sure to keep your body completely straight while doing this. This is an intense workout and it can take a while for you to do it perfectly.

Side plank with leg lift

  • Plank with hip twists

Plank with hip twists is a great exercise for burning the stubborn belly fat to get a slim waist. Moreover, it helps in strengthening the arms, thighs, and hips, while also improving your posture. In this exercise, you just need to get into a standard plank pose and then, rotate your hips.

plank with hip twists

  • Dumbbell squats

Dumbbell Squats are one of the best full-body workouts to burn the fat & tone the body. It might seem to be a simple exercise, but it is very effective and intense. You just need to pick up dumbbells in both your hands and squat down. Also, make sure to pick up little weights in the beginning to avoid any kind of strain or muscle pain.

Dumbbell squats

  • Alternate dumbbell press

Alternate Dumbbell Press is a great workout to tone your chest area, shoulders, back, and triceps. In this exercise, you need to lie down on a pushup bench while holding dumbbells in both hands. Then, you need to lift one dumbbell and bring the other one down. Repeat these steps with both arms a few times.

Alternate dumbbell press

That’s a wrap!

So this was everything you need to know about the best diet and exercises to get an hourglass-shaped body figure. By following this diet strictly and doing these hourglass exercises daily, you will see positive results within a month. Also, make sure to do these exercises in the right manner to avoid strain and pain.

If you have any queries, feel free to write in the comments section or get in touch with us through our contact page.


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