How to Get an Hourglass Figure

Mainstream media praises the hourglass figure and I must admit, it had cultivated a tiny obsession. While everyone should still embrace his or her natural body shape, it is ok to healthily improve the body shape that you do have to get the desired look. The hourglass frame has curves in the right places, making exercises that target your waist and build at your hips the best exercises. But you also want to tone your abdominals, build your butt and build/tone your thighs. This way, you build out curves that you already have and accentuate the parts of your body that align with that hourglass body type.

How to Get an Hourglass Figure

What Is an Hourglass Figure?

An hourglass figure is a body shape where the bust and hips are relatively similar in width or circumference, while the waist is noticeably smaller. When viewed from the front, this creates the curved silhouette associated with the shape of an hourglass.

There isn’t one exact set of measurements required to have an hourglass body shape. You don’t need the often-mentioned 36-24-36 measurements, for example. Your overall proportions matter much more than the actual numbers.

As a general guideline, an hourglass figure typically means the bust and hip measurements are fairly close—often within about 5% of one another—while the waist is significantly smaller. One commonly used rule of thumb is a waist-to-hip ratio of around 0.70, meaning the waist measures approximately 70% of the hips. However, body-shape classifications aren’t medical standards, so these numbers should be treated as guidelines rather than strict requirements.

For example, someone with a 28-inch waist and 40-inch hips has a waist-to-hip ratio of 0.70. Someone with completely different measurements could have very similar proportions and also appear hourglass-shaped.

This is why an hourglass figure is really about proportion rather than size. You can have an hourglass shape at many different heights, weights, and clothing sizes.

How to Tell If You Have an Hourglass Figure

If you’re wondering whether you have an hourglass figure, taking a few simple body measurements can give you a much better idea. You will need a flexible measuring tape and ideally a mirror to make sure the tape remains level as you measure.

Measure your bust. Wrap the measuring tape around the fullest part of your bust. Keep the tape comfortably against your body without pulling it tight, and make sure it remains level across your back. Write down the measurement.

Measure your natural waist. Next, find the narrowest part of your torso, which is usually above your belly button and below your rib cage. Wrap the tape around this area without sucking in your stomach or pulling the tape too tightly. You want a measurement that reflects how your body naturally sits.

Measure your hips. Stand with your feet together and wrap the measuring tape around the fullest part of your hips and buttocks. Again, make sure the tape stays level all the way around your body.

Now compare the three numbers.

With an hourglass shape, your bust and hip measurements should be relatively similar, while your waist should be noticeably smaller than both. Don’t worry if your bust and hips aren’t exactly the same measurement. Very few bodies fit perfectly into a mathematical formula.

You can also calculate your waist-to-hip ratio by dividing your waist measurement by your hip measurement.

For example: 28-inch waist ÷ 40-inch hips = 0.70 waist-to-hip ratio

A ratio around 0.70 is commonly associated with the classic hourglass silhouette, but it isn’t a hard cutoff. Your shoulder width, bone structure, torso length, muscle distribution, and where your body naturally stores fat can all influence how your proportions look.

It’s also worth remembering that body-shape terms like hourglass, pear, rectangle, inverted triangle, and apple are primarily useful for describing proportions and helping with things like clothing and styling. They aren’t a measure of how healthy, fit, or attractive someone’s body is.

Once you understand your natural proportions, you can decide whether your goal is to emphasize the hourglass shape you already have or use clothing, strength training, and styling techniques to create the appearance of more defined curves.

Best Exercises for an Hourglass Figure

If you are after an hourglass figure, the best kind of workout you can do is HIIT, High Intensity Interval Training, or bodyweight exercises in general. This way you can slim down where you want to and build muscle where you want to.

To do this, it is especially helpful to follow programs created by trainers, like the ones you can find on fitness apps. There are many available, one of the best ones is the 30 Days Fitness Challenge that has an array of focused routines, how-to’s for exercises, and the ability to track your progress. 

Here are some of the best exercises to work on to get closer to the hourglass body type.

Side Plank Lift

Side plank lifts are easily one of the best oblique exercises. Focus on keeping the line straight from your shoulders, hips, and ankles and really engaging your abdominals. Your hips should be going up and down rather than any back and forth movement.

Lunges

Lunges work your butt, hamstrings and quads. Start out by doing free lunges (without weights) and then slowly adding weights in. This will help to really build and tone.

Squats

Squats are one of the most popular exercises, as they really are effective. As with lunges, you can mix up how you squat depending on your goals. For example, you can add in weights, add in an exercise ball, hold and pulse to really activate your quads, and more. The most important thing with squats is to have proper form to not only make sure you get the most of your exercise, but also to avoid injury.

Push ups

Push ups activate your abdominal muscles and help to tone your upper body. While you focus on building your lower body and toning your midsection, you want to also pay attention to your upper body. Whether you choose to tone or build here is up to you, but you want the strength in your lower body to compliment that in your upper body.

Motivation for an Hour Glass Figure

Persisting in workout challenges is no easy feat, so why not create a dazzling reward for yourself? Custom Challenge Coins, designed for your fitness journey, will not only commemorate your hard work but also serve as the ultimate testament to your transformation.

How to Design Custom Coins? These challenge coins can be engraved with inspiring fitness mottos or designs symbolizing the graceful curves of an hourglass figure. They can also be created with 3D or glow-in-the-dark effects. These challenge coins will become your most treasured collection, documenting every step you’ve taken from the beginning to your success, and making your pursuit of an hourglass figure even more meaningful.

How to Dress for an Hourglass Figure

When dressing an hourglass figure, I like to think less about hiding parts of the body and more about working with the proportions you naturally have. Because an hourglass shape typically has a more defined waist with relatively balanced bust and hip measurements, silhouettes that follow those curves tend to work beautifully.

Fitted waists are one of my favorite ways to highlight an hourglass shape. Look for dresses, blouses, and jackets that taper at your natural waist rather than falling straight from the bust to the hips. This doesn’t mean your clothes have to be skin-tight. Even a slightly tailored waist can make a big difference.

Wrap dresses are practically made for hourglass figures. The wrap naturally draws attention toward the waist while allowing the fabric to follow the bust and hips. Faux-wrap styles can create a similar effect if you don’t love dealing with the ties of a traditional wrap dress.

I also love high-waisted bottoms for this body shape. High-rise jeans, trousers, skirts, and shorts visually emphasize the narrowest part of the torso and allow the natural curve from the waist to the hips to remain visible. Try tucking in your top or choosing a cropped style that ends close to the waistband rather than covering it completely.

Belted looks can accomplish the same thing. A belt over a dress, blazer, cardigan, or even a coat can turn a straighter silhouette into one that showcases your waist. I especially love this trick with pieces that feel slightly oversized on their own.

As for what to avoid, I don’t believe in telling women that a particular body shape means they can’t wear something. However, if your goal is specifically to emphasize an hourglass silhouette, very boxy tops, drop-waist dresses, shapeless oversized pieces, and garments that add a lot of bulk around the waist can disguise your natural proportions.

You can absolutely still wear them. Just understand that they may create a straighter silhouette rather than highlighting your curves.

Best Tops for an Hourglass Figure

When choosing tops for an hourglass figure, I generally look for styles that provide enough room through the bust without overwhelming the waist.

V-neck and scoop-neck tops are two easy options because they open up the neckline and create a flattering vertical line through the upper body. Sweetheart and square necklines can also look beautiful, particularly if you want to emphasize the décolletage.

Wrap tops are another favorite because you can often adjust them to your proportions. The diagonal neckline draws the eye inward while the wrap detail highlights the waist.

For button-down shirts, I prefer styles with some tailoring rather than very stiff, oversized cuts. If you have a fuller bust, look for a shirt that fits properly across the chest and then tuck it into a high-waisted bottom to bring the definition back to your waist.

Bodysuits and fitted knit tops are also incredibly easy to style with an hourglass figure because they don’t create extra fabric around the midsection. Pair one with high-waisted jeans or trousers, add a belt, and you have an outfit that feels polished without requiring much effort.

The biggest thing I consider is where the top ends. A loose top that stops at the widest part of the hips can visually hide the waist and make the entire torso appear wider. Tucking it in, choosing a shorter length, or creating a small front tuck can completely change the proportions of the outfit.

How to Dress an Hourglass Figure Casually

You definitely don’t need a bodycon dress and heels every day to flatter an hourglass figure. In fact, some of my favorite hourglass outfits are incredibly simple.

For an everyday look, try high-waisted straight-leg or bootcut jeans with a fitted T-shirt tucked in at the waist. Add sneakers, loafers, or ankle boots and you have an easy outfit that still showcases your proportions.

If you love wider-leg jeans, those can work beautifully too. Because the jeans add more volume toward the bottom of the outfit, I like pairing them with a more fitted or tucked-in top to maintain some definition through the waist.

A fitted tank with high-rise jeans and an open cardigan is another easy combination. The cardigan creates long vertical lines while the fitted pieces underneath allow your natural shape to remain visible.

You can also use the same principle with casual dresses. A T-shirt dress that cinches at the waist, a casual wrap dress, or a simple knit dress with a belt can be comfortable without hiding your figure.

And don’t underestimate accessories. Adding a belt to jeans or trousers is one of the simplest ways to draw attention toward the waist and make even a basic jeans-and-tee combination look more intentional.

How to Dress an Hourglass Figure with a Tummy

Having an hourglass body shape doesn’t mean having a completely flat stomach. Your overall proportions can still be hourglass-shaped even if you carry some weight through your midsection or your waist isn’t as dramatically defined as the classic hourglass illustrations you see online.

If you want to emphasize your curves while feeling more comfortable around your tummy, I would focus on structure and strategic waist definition rather than extremely tight clothing.

High-waisted jeans and trousers can be particularly helpful because they create a smoother line through the midsection. Look for a waistband that sits comfortably around your natural waist rather than cutting across the fullest part of your stomach.

Wrap dresses can also work beautifully because the diagonal draping creates shape without requiring fabric to sit tightly against every part of your stomach. Ruched dresses and tops can provide a similar effect.

I also like clothing that skims rather than squeezes. A dress that follows the bust, comes inward slightly at the waist, and then gently moves away from the stomach can still showcase an hourglass shape without making you feel like every inch of your midsection is on display.

A blazer can be another great styling tool. Choose one with some waist shaping rather than an extremely boxy cut, and wear it open over a more fitted top. The open blazer creates vertical lines along the torso while still allowing your waist and curves to show.

Most importantly, don’t feel like having a tummy means you need to hide your waist completely. Sometimes oversized clothing actually makes the entire torso look larger because it removes all of your natural definition. Experiment with different rises, fabrics, ruching, belts, and levels of structure until you find the combination that makes you feel your best.

What Works for Your Body Shape?

Body-shape guidelines can be a helpful starting point, but I never think they should become fashion rules. Personal style is personal, and sometimes the outfit that makes you feel incredible breaks every traditional recommendation for your body type.

For me, understanding your proportions is simply another tool you can use when putting together outfits. Once you know why certain cuts and silhouettes work particularly well on your shape, it becomes much easier to shop intentionally—and to know when you want to follow those guidelines and when you want to ignore them completely.

Do you have an hourglass figure, or have you found certain styles that work especially well for your body shape? I would love to hear your favorite styling tricks, jeans, dresses, or go-to outfits. Share what works for you in the comments!

Please Note: I always strive to provide accurate and helpful information, but just a quick heads-up—I’m a blogger, not a doctor, lawyer, CPA, or any other kind of certified professional. I’m here to share my experiences and insights, but please make sure to use your own judgment and consult the right professionals when needed.  

Also, I accept monetary compensation through affiliate links, advertising, guest posts, and sponsored partnerships on this site, however I am very particular about the products I endorse and only do so when I am truly a fan of the quality and result of the product.