HOURGLASS BODY: Which fitness program fits me?
Clock shape: how is it distinguished?
Shape: Women with an hourglass shape often have similar upper and lower body proportions. Their waist is narrower than the shoulders and hips. Their breasts are often generous. This ideal type is generally harmonious and balanced.
What parts of the body should I work on?
The hourglass morphology has harmonious curves and balanced proportions. Only sometimes, over time, it happens that a lack of physical activity leads to the appearance of a light film of fat.
Therefore, this is what should be monitored by regular work of the entire silhouette, in order to strengthen the muscles, by connecting the core (type of circuit training).
Do you have a spoon shape or rectangle? Find your training program adapted to the spoon silhouette or your program for rectangular silhouettes.
What are your favorite foods?
To improve your body and help you lose a few pounds, remember these few nutritional guidelines:
Try to diversify your diet as much as possible by giving preference to fresh produce, seasonal fruits and vegetables.
It is preferable to cook steamed, stewed or granulated to benefit from the vitamins and minerals of the food (avoid cooking in water).
- Prohibition of nibbling between meals, especially soft drinks and ready meals.
Remember to choose foods with lower blood sugar levels. Bet on carbohydrates (pasta, rice, bread) in the morning, because they are used for energy and will be eliminated during the day. Consume it in reasonable quantities at lunchtime, and very little in the evening.
The right training circuit for my shape
Here is an ideal training course for hourglass shapes that we advise you to do 2 to 3 times a week. This will tone all your muscles and make some of the little curves disappear. For visible results, try to follow this training for several weeks (at least one month).
You can also find our complete training guide on our website.
before you start
To perform some of the exercises suggested below, you will need a jump rope, a medicine ball, and an Elastiband. If you do not have these three accessories, we will offer you different types of exercise. Bring a water bottle, a floor exercise mat, and a stopwatch.
Skipping rope: Jump at a slow pace for two minutes with your feet together, descending onto the soles of your feet. Remember to bend your knees very slightly during the movement. No Equipment: Do the same, but without the rope. Perform vertical jumps with arm movements in space.
Do 2 to 5 rounds of this circuit (consisting of 6 exercises in total, for a total workout of 20-30 minutes).
Work time for each exercise: 30 seconds to 1 minute.
Rest time between each exercise: 15 to 30 seconds.
Exercise 1: Opening scissors with rubber rubber - Target muscles: Abductors (outer thighs).
- Carry out the exercise: lie on the floor, lie on your forearms, back straight (neither round nor arched), attach the handles of the Elastiband to your feet and extend your legs in front of you. Make movements by straightening your legs against the resistance of the flexibility.
Breathing: exhale when you extend your legs and inhale when the movement returns.
Safety instructions: keep the abdominal muscles, shoulders low, back straight.
Variation: If you don't have fitness flexibility, repeat the same exercise without equipment.
Exercise 2: Squat with a medicine ball
Targeted muscles: thighs, glutes, and shoulders.
Execution of the exercise: standing, back straight, feet shoulder width apart. Bend your legs, keeping your torso as straight as possible. During the movement, your knees should not go beyond the toes and the heels remain pressed to the floor. At the same time, raise the medicine ball with your arms.
Breathing: inhale while bending and exhale while stretching.
Safety Instructions: Keep your chest as straight as possible while descending and ascending. Tighten your abdominal muscles by tightening your stomach for the duration of the exercise. Look far ahead to keep your balance.
Variation: If you don't have a medicine ball, use a 2-5kg load (eg: water bottles...).
Exercise 3: Medicine ball flexion
Targeted muscles: buttocks, waist, shoulders and back.
- Execution of the exercise: Exhale and then do a quarter turn by turning the chest, tightening the abdominal muscles while keeping your back straight. Your knee should not go beyond your toes. Inhale and extend your arms to the other side.
Breathing: exhale to bend, inhale to extend.
Safety Instructions: Use your abdominal muscles throughout the exercise. Keep your shoulders low and control the movement.
Exercise 4: pelvis with medicine ball
Targeted muscles: gluteus maximus / hamstrings.
Execution of the exercise: Lie on your back with your arms beside your body. Bend your legs, heels close to your buttocks. Squeeze
your heels, squeeze the gluteal muscles well and raise your pelvis off the floor, without arching (shoulders, hips, knees). Gently control the landing without placing the glutes on the ground. Repeat the movement.
Breathing: exhale when raising the pelvis, inhale when lowering.
Safety Instructions: Keep your head on the floor to keep your spine well aligned. Draw the navel toward the spine to protect your back.
Exercise 5: Nerve
Targeted muscles: Rectus abdominis (upper abdomen).
- Perform the exercise: put the hands behind the neck, raise the head, shoulders and upper back so that the shoulder blades leave the
ground, without excessively crushing the lower back, and the navel is directed towards the spine. Engage the pelvic floor without pushing down on the organs. Control the descent of the shoulders and head without lumbar descent.
Breathing: inhale while going up by tightening your stomach as much as possible; Inhale while descending.
Safety instructions: No back and forth with the chin, the gaze should be directed toward the knees, and the pelvis should not be tilted.
Exercise 6: Plank
Targeted muscles: enveloping the whole body and the transverse abdominal muscles in particular.
- Execution of the exercise: in a position lying on your stomach, leaning on the ends of your feet, your arms straight. From contracting the abdominal muscles, raise the pelvis, keeping the shoulders and heels aligned.
Breathing: breathe more through the chest to maintain maximum abdominal engagement.
Safety Instructions: Remember to tilt your pelvis so as not to arch your back, and contract your abdominal muscles throughout the exercise. Keep your shoulders away from your ears.
Option + Easy: Rest the knees while keeping the pelvis elevated.
Now that you have your fitness session at hand, remember to choose fitness apparel that adapts to your morphology to practice with comfort and style.
To go ahead and complete these exercises, we invite you to take muscle-strengthening and/or cardio classes in the fitness room. If you can't join a gym, consider our Domyos Live service: it is
accessible from your computer/tablet/smartphone and allows you to take fitness classes, wherever you are at any time of the day. A la
carte lessons are also available to allow you to make the most of the sessions. To find out more and see what awaits you, go to the Domyos E Coach section!