What is an hourglass shape?
An hourglass shape means your hips and shoulders are about the same width, with a clearly smaller waist. Many Ghanaian women want this look, but a common problem is that they eat more to get curves. When they eat more to get curves, the extra weight often goes to the tummy first.
The good news is that you can build a more hourglass-like figure without gaining belly fat. To do this, you need to grow the right muscles, eat in a smart way, and keep your waist lean. In other words, it is about shaping your body, not just adding weight.
In this guide, you will first learn what you can and cannot change. After that, you will find the best exercises, foods, a weekly plan, and the myths to avoid.
Can everyone get an hourglass shape?
Honestly, not everyone can get a perfect hourglass, because some parts of your shape are set by nature. However, almost every woman can move closer to it.
| Part of your shape | Can you change it? |
|---|---|
| Hip bone and shoulder width | No, these are set by your bones. |
| Where your body stores fat | Only a little, because genes and hormones play a big role. |
| Glute, hip, and shoulder muscles | Yes, and this is where you can make the biggest difference. |
| Total body fat, including belly fat | Yes, through food, sleep, and exercise. |
For example, a review on the genetics of body fat distribution estimates that 31% to 76% of the differences in where people store fat are inherited. So, instead of fighting your genes, focus on what you can control: your muscles and your overall body fat.
Why belly fat hides your hourglass shape
An hourglass look depends on contrast between a small waist and fuller hips. As a result, even a little extra fat around the tummy can make your figure look straighter.
Belly fat also matters for your health. Fat stored deep around the organs is linked with a higher risk of diabetes and heart disease. That is why the goal is to build curves while keeping your waist lean, not to gain weight at any cost.
Step 1: Build your hips and glutes.
Your glutes are made of three muscles. The biggest one gives your butt its round, lifted look, while the two smaller ones sit on the sides and help your hips look wider. Therefore, a good routine trains all three.
| Exercise | Sets and reps | What it does |
|---|---|---|
| Hip thrusts or glute bridges | 3 to 4 sets of 12 to 15 | Builds the main butt muscle for roundness and lift |
| Squats | 3 sets of 12 | Works the butt and thighs |
| Reverse lunges | 3 sets of 10 per leg | Shapes the butt and thighs |
| Side-lying leg raises | 3 sets of 15 per side | Builds the side glutes for wider-looking hips |
| Banded side steps | 3 sets of 15 steps each way | Also targets the side glutes |
Do this lower-body routine 2 to 3 times a week. Then, every week or two, make it a little harder. For instance, you can hold a bag of rice, add a resistance band, or do a few more reps. Because muscles only grow when they are challenged, this step is the key to real change.
Step 2: Shape your shoulders and back.
Many women only train their lower body. However, an hourglass figure is about balance between top and bottom. Slightly toned shoulders and upper back make your waist look smaller by contrast, and they also improve your posture.
| Exercise | Sets and reps | Tip |
|---|---|---|
| Push-ups (on your knees if needed) | 3 sets of 8 to 12 | Keep your body straight from head to knees. |
| Side raises with water bottles | 3 sets of 12 to 15 | Lift your arms out to the side until they reach shoulder height. |
| Bent-over rows with water bottles or a bag | 3 sets of 12 | Squeeze your shoulder blades together. |
Do these moves 2 times a week. Don’t worry about getting bulky, since women build upper-body muscle slowly.
Step 3: Keep your waist slim without endless crunches.
Most people believe that hundreds of crunches will burn belly fat. Sadly, that is not true. In one study, adults who did six weeks of abdominal exercises did not lose any belly fat compared with those who did not. In short, you cannot choose where your body burns fat.
Instead, a slimmer waist comes from lowering your overall body fat while you build muscle elsewhere. Here is what helps most:
- Daily walking: A brisk 30-minute walk burns energy without making you too hungry.
- Strength training: More muscle helps your body use energy better.
- Core work for posture: Planks, side planks, and dead bugs strengthen your core, so you stand taller.
- Better sleep: Short sleep is linked with more hunger and weight gain around the middle.
Also, the World Health Organization recommends at least 150 minutes of moderate activity a week, plus muscle training on 2 or more days.
What to eat for an hourglass shape
Your food has two jobs here. First, it must give your muscles enough protein to grow. Second, it should not add extra fat around your waist.
If you are slim, you may need to eat a little more. On the other hand, if you already have some belly fat, eat about the same amount but choose better foods. Either way, protein at every meal is the most important rule. The ISSN position statement on protein and exercise recommends 1.4 to 2.0 grams per kilogram of body weight a day for most people who train.
Foods that build curves
| Food group | Ghanaian choices |
|---|---|
| Protein | Eggs, beans, fish, chicken, wagashi, milk, yogurt |
| Healthy fats (in small amounts) | Avocado, groundnuts, tiger nuts, cashews |
| Slow-release energy | Oats, brown rice, boiled yam, boiled plantain, kenkey |
| Fibre-rich vegetables | Kontomire, garden eggs, okro, cabbage, carrots |
Foods that add belly fat
Sugary foods and drinks are among the main causes of extra fat around the middle. For that reason, cut down on:
- Soft drinks and malt: These are full of sugar and easy to over-drink.
- Pastries and fried snacks: Meat pies, doughnuts, and chips add calories fast.
- Alcohol: Beer and stout are a common cause of a bigger belly.
- Large portions of white starch at night: Big plates of rice, gari, or fufu late in the evening add up quickly.
In fact, the World Health Organization advises keeping free sugars below 10% of your daily energy, and ideally below 5%.
Sample day of eating
| Time | Meal |
|---|---|
| 7:00 am | Oats with milk, a teaspoon of groundnut paste and banana, plus 2 boiled eggs |
| 10:00 am | Yoghurt with pawpaw, or a protein shake |
| 1:00 pm | Red red with boiled (not fried) plantain and avocado, or brown rice with fish and vegetables |
| 4:00 pm | A handful of groundnuts or tiger nuts with an orange |
| 7:00 pm | Light soup with chicken or fish and a small portion of kenkey or yam, plus vegetables |
For smoothie ideas that fit this plan, try our 5 Easy Maca Smoothie Recipes for Busy Mornings.
Weekly workout plan for an hourglass shape
This simple plan brings all three steps together. You can do every session at home, and each one takes about 40 minutes.
| Day | Workout |
|---|---|
| Monday | Hips and glutes (Step 1) |
| Tuesday | Shoulders and back (Step 2), then a 30-minute walk |
| Wednesday | Core: planks, side planks, and dead bugs, then a walk |
| Thursday | Hips and glutes (Step 1) |
| Friday | Shoulders and back (Step 2), then a walk |
| Saturday | Hips and glutes (Step 1), lighter session |
| Sunday | Rest, or a relaxed walk. |
How long until you see results?
At first, you may only notice that your body feels firmer. After 6 to 8 weeks, most women see a rounder butt and a tighter waist. Finally, clearer changes in shape usually show after 3 to 6 months. So, take a side-view photo every 2 weeks in the same light, since photos often show progress before the tape measure does.
Hourglass shape myths to avoid
- “A waist trainer will shrink my waist for good”: A tight waist trainer only squeezes your middle while you wear it. Once you take it off, your waist goes back to normal, because it does not burn fat or build muscle. Worn too tight or too long, it can also make breathing uncomfortable.
- “Eat everything to get curves”: Eating lots of sugary and fried food adds weight, but much of it lands on your tummy. Instead, eat more protein and train your glutes.
- “Hips and butt pills will give me an hourglass figure”: FDA Ghana has said it has not approved any product for body part enlargement. Always check products on the FDA Ghana Products Register.
- “Body injections are a quick fix”: The US Food and Drug Administration warns that injectable silicone and fillers for body shaping can cause serious harm, and even death.
- “Heavy weights will make me bulky”: In reality, women build muscle slowly. Lifting challenging weights is what creates curves.
Products that support your hourglass shape goals
No product can create curves on its own. Still, the right ones make it easier to get enough protein and stay energized for training. Open each product page for full ingredients and directions.
- Protein: A daily scoop helps you reach your protein target. See our protein & creatine range.
- Creatine: The ISSN position statement on creatine describes it as the most effective supplement for building lean muscle during strength training.
- Muscle building support: Browse our Muscle Building range.
- Healthy snacks: Nuts and seeds from our Seeds and Nuts range make easy, high-protein snacks.
In addition, many customers add maca powder to their morning shakes for extra nutrients:
| Product | How to use it | Price |
|---|---|---|
| Pure Maca Powder | Stir a teaspoon into oats or shakes | GHS 330 |
| Ultimate Maca Powder | Blend into your daily shake. | GHS 330 |
| Ultimate Maca Collagen Peptides | Mix into milk or shakes | GHS 400 |
Prices are correct at the time of writing and may change. Check each product page for the latest price. Keep in mind that maca does not burn belly fat or enlarge the hips; however, many people use it for energy and mood.
How to order
- Shop online: albeenutriland.com/shop
- Order on WhatsApp: +233 59 901 7504
- Visit a branch: Accra (Lapaz), Kumasi (Afful Nkwanta), Takoradi (Anaji), and Tamale (Changli). See our contact page for directions.
FAQs about getting an hourglass shape
How long does it take to get an hourglass shape?
Most women notice a firmer butt and tighter waist after 6 to 8 weeks. However, clear changes in shape usually take 3 to 6 months of steady training and good eating.
Can I get an hourglass shape if I am naturally straight?
You can move much closer to it. Although you cannot change your bones, building your glutes, side hips, and shoulders while keeping your waist lean creates a curvier look.
Will crunches give me a smaller waist?
Not on their own. Crunches strengthen your stomach muscles, but they do not burn the fat on top of them. Instead, lower your overall body fat through food, walking, and strength training.
Should I gain weight to get curves?
Only if you are slim. In that case, add a little extra food with plenty of protein, and train your glutes so the weight builds shape. If you already carry belly fat, focus on better food choices and exercise rather than eating more.
Do waist trainers work?
They only change your shape while you wear them. Because they do not burn fat or build muscle, your waist returns to normal once you take them off.
Final word
To sum up, an hourglass shape comes from three things working together: bigger glutes and side hips, toned shoulders, and a lean waist. Train your lower body 2 to 3 times a week, add some upper-body work, walk daily, and eat plenty of protein. At the same time, cut back on sugary drinks, fried snacks,s and alcohol. Above all, be patient, because real change takes a few months.
Ready to support your plan? Shop at Albee Nutriland or WhatsApp us on +233 59 901 7504 for friendly advice. For more guides, read our Health Articles.
Disclaimer
This article is for general information only and is not medical, dietary, or fitness advice. Results vary from person to person and depend on genetics, diet, exercise and overall health. Speak to a qualified doctor before starting a new exercise plan or supplement, especially if you are pregnant, breastfeeding, injured, taking medicine, or have a medical condition.