The Hourglass Workout
Want to sculpt your body naturally without surgery? Looking to tone up, build muscle, and enhance your curves while slowing the aging process and boosting collagen production? You can achieve all of this through a smart fitness and nutrition plan—no need for liposuction, butt implants, or extreme procedures.
Not only will these methods help you create an hourglass figure, but they'll also reduce cellulite, smooth out dimples, and improve your skin's radiance.
Achieving natural curves takes the right balance of fitness, nutrition, and consistency. It’s not about working out harder—it’s about working out smarter. By following these tips, you can sculpt your dream body while feeling stronger, sexier, and more confident than ever.
I've teamed up with my personal trainer, Shawn Phillips, to share simple yet effective tips that will help you rediscover your curves. Shawn has completely transformed my body—and my mindset—turning fitness from a chore into an invigorating, confidence-boosting routine.
My Story
At 38, I started to notice subtle but frustrating changes in my body. I had always been in good shape (or so I thought), but suddenly, my usual habits weren’t cutting it anymore.
Fast food, the occasional drink, and minimal exercise had never affected me much before, but now I was seeing dimples, cellulite, a lack of energy, and even some sagging.
I wasn’t looking for quick fixes—I wanted lasting results. That’s when I found Shawn, a personal trainer, nutritionist, and holistic advisor all in one. Skeptical at first (especially in LA, where everyone claims to be a trainer), I quickly realized he was the real deal.
Then, a year later, my body transformed: I lost 10 lbs of fat, replaced it with muscle, and trimmed 2 inches from my waist and 3 inches from my belly. More importantly, I felt stronger and more energized.
Now, I’m sharing the four key strategies that helped me build sexy, natural curves—without endless cardio or extreme dieting.
Tip #1 – Limit Your Cardio
Many women think that endless cardio is the fastest way to lose fat and shape their bodies. But if you want curves, you need to stop overdoing cardio because excessive calorie burn leads to muscle loss—which is what gives you those sexy curves!
Muscle also helps smooth out cellulite and improves skin elasticity, keeping your body firm and lifted. The key is to work out smarter, not harder by following a structured cardio plan:
30-60 minutes of cardio per session, staying within your fat-burning heart rate zone (more on that later).
On high-energy days, opt for 20-minute interval training:
Warm-up: 6 minutes
30 seconds of high-intensity movement
90 seconds of low-intensity recovery
Repeat for 20 minutes
If you’re not seeing results, gradually increase your cardio duration (e.g., from 30 to 40 minutes, then to 60 minutes).
Most importantly, balance your workouts with proper nutrition—cardio alone won’t get you the curves you want.
Tip #2 – Eat Enough Calories
Many women make the mistake of drastically cutting calories while working out, which puts your body into starvation mode. When this happens, your body holds onto fat instead of burning it, making it even harder to get lean and curvy.
Instead of focusing solely on calorie reduction, prioritize nutrient-rich foods that support muscle growth and fat loss.
Nutrition Tips for Curves:
Avoid processed foods, fast food, and packaged meals.
Eat fresh, whole foods rich in protein, healthy fats, and fiber.
Plan your meals to ensure you’re getting the right balance of macronutrients.
If you need 1,800 calories per day, make sure they come from high-quality sources—not just any food that meets your calorie goal.
Eating enough (and eating right) will help your body shed fat while maintaining the muscle that defines your curves.
Tip #3 – Lift Heavy
Lifting heavy will not make you bulky. In fact, it will help you slim down while sculpting your curves.
Many women stick to light weights and high reps (e.g., 8 lbs for squats or upper body exercises), but this won’t give you the results you want.
Instead, aim for heavier weights with lower reps to build and define muscle. Remember:
Fat takes up more space than muscle, so replacing fat with muscle will actually make you smaller and more toned.
If you want a rounder booty and a smaller waist, strength training is key.
I now leg press 200 lbs and squat with 30 lbs per side, and my body has become more toned and curvy, not bulkier.
If you're hesitant to lift heavy, trust the process! Your body will transform in ways you never imagined.
Tip #4 – Create an Hourglass Figure
The right combination of diet, cardio, and strength training will not only help you lose weight but also sculpt an hourglass shape. Here’s how to fine-tune your workouts for a curvier silhouette:
1. Track Your Nutrition
Nutrition is 80% of your results.
If you work out but eat poorly, it will be tough to see changes.
Make long-term dietary changes instead of relying on quick fixes.
2. Stay in Your Fat-Burning Zone
Many people overdo cardio without staying in their optimal fat-burning range.
Formula: 180 minus your age = your upper fat-burning limit
Example: If you’re 39, your max heart rate for fat loss is 141 bpm.
Stick to 121-141 bpm to burn fat efficiently.
3. Work Out Smarter, Not Harder
Exercise 4 times a week for 30-60 minutes.
Incorporate high-intensity intervals for maximum fat burn.
4. Prioritize Strength Training
Increase weight gradually—when workouts feel easy, it’s time to level up.
Focus on compound exercises that work multiple muscle groups.
5. Train Your Back
Strengthening your back muscles creates a V-shape, making your waist look smaller.
Do 3 sets of different back exercises and rows per workout.
6. Don’t Skip Leg Day
Strong legs = strong glutes = better curves.
Heavy leg workouts help burn fat, tone your thighs, and lift your booty.