Sunday, August 25, 2013

How do you get an hourglass figure? Hourglass Figure Workout

UPDATE March 2015: I am solidly booked with clients until early June so anyone interested in a personalized program with me will have to please wait. Again, avoid 95% of mat Pilates and all bootcamp, Cross Fit, Insanity, Astanga/vinyasa flow yoga if you want to sculpt a classic mid century hourglass figure. A few dozen people have asked me about Cross fit being part of sculpting and accentuating an hourglass figure and I can't get over how rapidly it builds the obliques and waist to hip ratio up. Thus it does not cross train with this program. 

Cross Fit is bigger, heavier power based movements based around lifting low reps for muscle taxing and minimal but consistent cardio. It is a great system if you want washboard abs , narrow hips and big guns. As for Insanity it is an opposite concept to Cross Fit with endlessly incessant high reps and jarring, pounding cardio based muscle taxing movements. Again, like Cross Fit the waist sculpting is based around squaring off and building up the obliques into a boxy, ripped linear shape. That is a look that is very on trend but not what we are going for here. Zumba on the other hand works fine with this program because it is dance based and movements are fluid while the balance needed in your waist and abs lightly taxes the muscles without building them up.

 If you decide to waist train do NOT get the fake corsets that all the Kardashians and Instagram people are wearing that look like sausage casings bandages. To properly waist aka corset train you will need to invest in a steel boned gored hip/spoon busk style true underbust corset. Make sure it is long enough to grace your torso if you are on the taller side like me. 

August 25th 2013: Thanks so much to all the readers and my clients-you're the best! As of today, the Hourglass Figure article is in partial form as I now need to make a profit off of my work. There is still plenty for free to read here and in the comments thread. The entire original "How to get an Hourglass Figure" essay; guidelines for building size to the glutes (aka Booty); your own personalized hourglass fitness programme; personalized advice and much more is available via a one time 30.00 donation through Pay Pal. The Pay Pal button can be reached via the links on your right or by clicking on the "Amanda and SuperAmanda" header and then going to the links on the right. That includes a full personailzed programme, access to all of the essays, follow up, personalized advice and answers to all the questions you may have etc. Thanks for visiting

UPDATE September 29th 2012: Hello Hourglass fitness enthusiasts! This past summer I've been working with almost a dozen clients and I have a new trainer (she's mind boggling fit, educated, beautiful puts me in pain!) have some important new guidelines after receiving invaluable feedback. I'm now advising against 85% of Pilates if you are trying to create an hourglass figure. I'd still do split board, foot openers, ankles, parakeet and anything that isolates the legs without making the abs a central focus but that's it. Clients are going to Pilates even twice a week and seeing a wider waist the next day. On an already fit or very hourglassy body the Pilates abs hypertrophy won't be that noticeable but those who have a stomach to re-sculpt and weight to lose off their abs need to stick with my basic but very effective waist sculpting moves (available exclusively from me following a consultation) , Gyrotonics, Gyrokinesis, basic weight training combines effective cardio, dance and or and lots of twisting and lateral movement. My recommendations for Calanetics has new guidelines also. OMIT the pelvic scoop aka Legs #1 and the 400 contractions for the hips and behind (Behind and Hips #1 and 2) and skip ahead to the stretch. When Callan Pickney says "you get the hips down to where they look like they've disappeared" she was not kidding, but we WANT hips in this programme. We do not want "childlike behind and hips" as she advocates in her best selling book. The two Hips and Behind exercises create a muscle pull in that breaks up the hip lines visually and creates an indentation that looks too modern, masculine and linear for this system. The standing pelvic wave creates a very flat butt via the tip up into the flat back posture.

There is a way to access the abs, floating ribs, pelvic floor and the obliques to wrap and pull the waist in by doing a similar standing posture but it is very subtle and does not include gripping and flattening the glutes into a board posture. Women did this hundreds off times a session in Jazzercise and stretch and tone classes during the 70s to the mid 90s usually lifting their butt off of the floor into a lower back irritating bridge repeated dozens and dozens of times rapidly. Ending up smaller and thinner yet with flat butts from overuse of the muscles, too much cardio and not releasing, resculpting and lifting the muscles instead. Once again for those who are simply fit or already hourglasses there may not be too much concern but others who are sculpting should consider the above.

 To learn more about how this programme can benefit your specific figure, please contact me. For a 30.00 USD Pay Pal donation I can provide you with an indepth figure analysis and guide to getting started on your way to a smaller waist and shapelier hip ratio Pin Up figure. No matter what weight, body type or fitness level you are currently at you can achieve a feminine hour-glassier silhouette. This rate will never be lower and includes specific exercises for your individual body type and goals. You'll be asked to fill out an indpeth questionnaire, E-sign a standard liability waiver and then have me at your disposal for all your hourglass fitness questions and concerns. As with any exercise programme you should consult your doctor before starting.

Thanks so much and keep checking back. Let's get and keep the bodies we want and make all the effort pay off without buying into impossible media standards and masculine "one size fits all" forms of exercise.

My original and work all of it authored solely by me. For a one time 30.00 dollar Pay Pal donation you can read more about HOW TO GET AN HOURGLASS FIGURE via the most googled and effective text article six running. 

I've updated and added over 1000 words regarding different body types who want to look more hourglassy and answers to fitness questions heretofore unavailable anywhere. I have been getting hundreds of emails and this is here to address many of
the questions women and girls around the world have been asking me. Guidelines must be personalized as a woman who is larger framed should follow a different workout than a woman of the the same height who is smaller boned and a physique who tends towards muscular legs should follow different regimen then a physique who's legs tend to be weak and so on and so forth.

Read and find out how to implement the huge volumes of research and simple common sense regarding getting and keeping weight off of your waist and not having a larger stomach, especially after having children and especially over 30. Teens will also want to avoid what I call "Perma-Muffin." A small waist is the key to better health not simply an aesthetically pleasing dividend.


Why no one body type is better than another

How to determine your body's symmetry 

How to embark on a major weight loss and exercise programme and still keep your curves.

How to keep your boobs and not burn through your bust as you reduce

Get the truth about Pilates and core work myths and why the majority of the Pilates method is taught incorrectly and builds up the abs square of the waist to hip ratio.

Find out why Waist Training and Gyrtonics is superior to Pilates for a smaller waist

Rating you Pilates and personal trainer instructor.

C sections, pregnancies and hourglass figures.

The ideal cardio fitness systems and sports for an hourglass figure

Why resistance training and weight lifting is crucial to a small waist.

Why clothing is a CRUCIAL part of getting a smaller waist.
Decoding the media hype and celebrity body lies regarding The Hourglass Figure "stats"

Corset Training and shapewear for an hourglass figures.

The above original work is subject to copyright and cannot be reprinted without permission from SuperAmandaProductions.

Copyright 2004,2005, 2006, 2007, 2008, 2009, 2010, 2011, 2012, 2013.



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Blogger grace said...

agreed Amanda.
There IS no one body type better than the other, otherwise we would all be "barbie dolls". Another stereotype thrust upon us as young girls.
We are what we are, not cookie cutters. The hourglass.
There is an awful lot of work involved in creating the "perfect" shape. My feeling is, work with what we have, right? I guess I would be the "rocket" figure.

Good posting, as always.

6:02 AM  
Blogger par.nordstrom said...

Good evnin ,London ! And here are da Swede jury´s votes for different female body types:

Guitar=YUM !

Rocket=YUM !

Column=YUM !

Diamond=YUM !

And dat concludes da votin of da Swede jury.

2:07 PM  
Blogger DON said...

Would I still be considered an hourglass even tho I am so slim? My measurements were 34-22-36. Now they are 33-22-35. I lost 15 lbs many yrs ago by accident & cannot seem to gain it back.

7:00 AM  
Blogger Amanda and SuperAmanda™ said...

@Grace: So true. Girls/woman have enough to deal with!

@Par: Swedes seem to know these things intrinsicly!

@DON: Absolutely! Sounds like you are really healthy.

2:49 PM  
Blogger Nica said...

I think your article is great. I don't think I fit your definition of an hourglass figure,43-37-43. But since I got into taking my measurements I've thought of myself as one cause my hips and chest are the same and my waist is smaller.
I've been wondering about exercises that would help trim my waist but not give me the "six pack". I'm a girl I don't find that look particularly feminine. I've been fallowing the workouts that my boyfriend does, problem with that being I don't want the same physique that he does.
After reading your article I feel better prepared/armed to hit the gym, or what classes to take to get the body I want.
Thank you!

1:38 AM  
Blogger Ænima said...

Hello Amanda, my name is Jessica. I was curious if you could maybe help me draw up a work out schedule? I've scoured the internet and, while finding helpful tips, I really have been needing someone to step-by-step help me make a specific work out catered to my body. If you could help that would be so so appreciated! (and I'll post my body details etc later- no need posting them now, I don't want to just throw everything out there for no reason yet, you know?) But I understand you might be too busy for that sort of thing. Either way, thank you for your time and patience :)


5:44 AM  
Blogger mizwonderland said...

you didnt right any of that except for those lame euphemisms

11:54 AM  
Blogger Paz said...

Are bicycle crunches an acceptable exercise to tone up an hourglass figure?

7:47 PM  
Blogger fitness said...

what do you think of ab exercises such as the "vacuum" and "elevators?"

5:33 PM  
Anonymous Anonymous said...

Hi. I'm short and trying to lose weight but still keep my hourglass shape. I find that hula hooping gives me a good workout and is a lot of fun but I was wondering if its good for keeping my waist trim. Also, I'm so glad you said Gyrotonics is good because I do it and I love it. :)

10:47 PM  
Blogger Sridevi said...

Hi Amanda!
I love your article very much! This is a wonderful blog post! This blog has entirely changed my paradigm about hourglasses! Highly informative! I' ve always googled up to find out what is meant by an hourglass figure. This article has cleared all of my doubts! I am happy to note that I am a small busted hourglass figure :). Amanda, do you think Shakira also falls under the "smaller busted hourglass figure category"????

3:59 PM  
Anonymous DoctorH said...

So does that mean i should avoid simple Situps and crunches too?..correct me if im wrong but the basic idea i get from your article is to lose the weight and fat off the waist by any means ( dancing , cycling,hiking etc) but not anything specific for the Core / Waist cause it just hyper-trophies it over time..
i always used to wonder..why fitness trainers are so wide..why not have slender tiny waists if they do this all time..

7:46 PM  
Anonymous Vee said...

This is fantastic! But I was wondering if hula hoooping would trim one's waist or enlarge it...
In addition, there is a workout called the Brazilian Butt Lift, and I was wondering if it would be appropriate for the maintenance of an hourglass figure, as it focuses chiefly on the gluteus muscles...

7:52 PM  
Blogger Sridevi said...

Hi Super Amanda! I love your article very much!! Could you please tell me if this Indian actress has a hourglass body or a pear shaped body? She looks like a pear to me. What do you think? Please answer mine. Thank you very much!

6:55 AM  
Anonymous Anonymous said...

Hi, I have the measurements of 39 31 39 but according to body shape calculators I am a column, just wondering what your opinion on that was? I am short only 5"1 and therefore have a short torso making it harder to define my waist. Am I an hourglass? What work outs are best for a shortie who wants to reduce her waist?

12:58 AM  
Anonymous Anonymous said...

Hello! I'm a 30C-22-32
Sometimes during my period my waist goes up to 25 inches though. I was wondering if you knew any natural ways to gain weight in the bust? I know Buffie the Body gained weight in her booty using a certain regimen, and I was hoping I could do something similar with my bust. I am a C, but I would love to go up a cup size or two without losing my tiny waist. Do you think eating a high calorie diet but working out my waist would work? I have a slight hourglass shape but I'd like a va-voom figure, naturally because currently I'm enhancing my figure using corsets and push up bras!

10:54 AM  
Blogger Amanda and SuperAmanda™ said...

Anon 30C-22-32: I would need to see a photo and know your age but usually if you are a teen light/medium level bust exercises can increase size and change the position of your bust to higher (and therefore fuller looking) but once you are reaching 18 or so any alteration in this manner is not possible because your're done with most of the actual overall growing. Later growth spurts can occur though (I grew an entire inch of height and 2 cup sizes from 19 to 24) but apart from actual size naturally that's the only way I know of.

I simply cannot recommend the pill, herbs, weight gain etc despite the fact that they will increase bust size. Hormones and oestrogen are not things to play around with and not safe to toy with due to their connection with certain cancers. The pill is fine to take if you need it and it WILL make your bust bigger but only take it for birth control not bust enhancement.

I would be happy with what you have. Bettie Page was a very small B/C cup and means more to millions today than dozens of her contemporaries who had much larger busts. It's in the way that you use it and how you dress. If you decide to have children you experience a dramatic change as well if you breast feed.

7:25 PM  
Blogger Amanda and SuperAmanda™ said...

Anon 39-31-39 I would need to see a photo to understand better but generally your best bet being shorter with a short waist is aiming to do a lot of strength based cardio and a waist sculpting dvd like Calanectics or Gyrokenisis. If you can afford to see if you can take some Gyrotonics classes on the machines. Bikram Yoga is also great.

So that would be dance (the more freestyle and random the better), tennis, lateral slide work, walking on varying terrain and/or hiking. Get out of ALL lowrise clothing ALL the time!

7:31 PM  
Blogger Amanda and SuperAmanda™ said...

Sridevi: Hi, I can't tell if Tammana is an Hourglass but what a beauty!! I need to add some Bollywood actresses to the Ultima Hourglass Figure list when I have a chance!!

7:32 PM  
Blogger Amanda and SuperAmanda™ said...

Vee: I would not recommend BB Lift because they do too many kick boxing style exercises. What a recommend for dvds are Calanetics , The Firm (for overall weight loss and /or cardio) and Gyrokeneis.

7:34 PM  
Blogger Amanda and SuperAmanda™ said...

Doctor H: NO you should still do front ab work but only a third to half as much as you do oblique work. ALL athletes are going to get wider waisted even if they are slim. With that much exercise (sometimes up to 20-30 hours a week) and forward/linear motion it is almost impossible not to. I had the ONE trainer/pro-athlete with a tiny waist but it was genetics and not an example to follow because it is almost impossible to attain outside of genetics. My programme is not for athletes though they certainly can use some of my work to gain hyper mobility if they choose.

7:40 PM  
Blogger Amanda and SuperAmanda™ said...

Anon: regarding hula Hooping: yes! I do thing it is great for the entire midsection!

7:41 PM  
Blogger Amanda and SuperAmanda™ said...

Fitness and Paz: all ab exercises are fine as long as you are not in the PLANK position, Side plank, Down dog/up dog sequence. Make sure you are doing twice to two thirds more oblique work. You'll still be accessing your abs just not making them the central focus.

7:44 PM  
Blogger Amanda and SuperAmanda™ said...

MIZWONDERLAND: Wrong. All the above is found nowhere else.

7:45 PM  
Blogger Sridevi said...

Yup, you are correct...You must definitely see all the bollywood beauties...and make a list separately created for them ;). By the way, I must say I really adore both your cute and lovely face and your superb and sexiest figure. I honestly wish I had your boobs..I've always been self conscious of my small chest.

I would like to know why you are insisting that "upward dog pose" (not down ward dog pose) in Ashtanga vinyasa yoga should completely be avoided for getting an hourglass figure. I was thinking if upward dog pose would help enlarge my boobs as it works mainly on chest, thereby improving my boobs.

Also, pls see this link: and tell me if this yoga exercise will make me look horglassy.

4:18 PM  
Blogger ebonyrose31626 said...

which The Firm workouts do you recommend?

thanks, in advance

5:59 AM  
Blogger Amanda and SuperAmanda™ said...

@ebonyRose: All of The Classic Firm Workouts are ideal for fat burning and sculpting without bulk. :)

@Sridevi: Do NOT be envious of me! I'm fortunate in some ways but in others like shoe size I'm cursed. I'm tall and my feet are fairly big with a wide bridge and ankle so i can NEVER find shoes! Grass is ALWAYS greener ;)

The reason I'm not a fan of down dog/up dog/Vinyasa Flow is because it puts the body in a plank pose endlessly. A FEW planks are fine but doing the cobra, the Bow, the locust and The camel will tone the chest and open up that whole area without causing the abs to hyper trophy. The yoga I think works best for a tiny waist is:

Iyengar (with minimal vinyasa flow)
Gyrokenesis (THEE BEST!)

The Barkan method which has a small amount of Vinyasa flow combined with Bikram style poses is also good.

4:48 PM  
Anonymous Miss Monroe said...

SO does that mean i am hourglas?? 38-27-38 YAY! marilyn monroe is my idol, an i would really like to have a defined waist like her. is there any way i could do something to emphasise it more? also does anyone know of star with simielar body measurements to me?

9:25 PM  
Anonymous Katherine said...

I'm a runner (i'm also a bellydancer) so I'm always told to do those exercises for the front abs. I'm trying to limit to 1-2 hours a week though. I'm also ruler shaped :( I'm at a loss so I was thinking of just undergoing a serious corset training program thinking that was my only hope. But now I'll try gyro tonics and gyrokinesis as well as continuing with dance. If that doesn't nip in my waist enough, I might start corseting.
thanks for this article I keep referring to it.
One question: how much gyro tonic or gyrokinesis per week do you think should be done to see results? Also what do you think of the elliptical trainer for cardio?

Thank you in advance

9:37 PM  
Anonymous Katherine said...

what do you think the best way is for a ruler to achieve an hourglass shape?
can i do it with targeted exercise or do I need to corset train?

2:17 AM  
Blogger chunkymunky14 said...

Amazingly informative article! :)

How about jump ropes? Should I avoid them or are they just fine?

11:26 AM  
Blogger chunkymunky14 said...

Amazingly informative! I admire you.

How about jump ropes? Should I avoid them or are the just fine?

11:28 AM  
Anonymous Anonymous said...

Hi Amanda. Are you familiar with the Essentrics/Classical Stretch TV and DVD program? If so, would you consider these good for an hourglass figure or not? Thanks. :) Marie

9:22 PM  
Anonymous Anonymous said...

Amanda, you're amazing, so helpful, always an encouragement, and a fountain of insight. Thank you for your invaluable work! Two things: Doesn't the ravishing Madeleine Stowe get hourglass accolades? Fifty-something and she'll be elegantly hot for decades. Secondly...many of us will GLADLY pay money for your training, advice, and guidance in an ebook, video, etc. Heck, put a PayPal button on your page and I'll send you cash...only fair payment for your research and work. You're one of the few people on the Web whom I WISH were selling me something. Please?

Best to you in all your endeavors, and let's continue to celebrate really curvy women!

6:42 AM  
Anonymous Akina said...

Hi I was wondering what do you mean by doing two thrids of front abs as to side abs or something like that. I'm kind of confused by what you mean. Can you give me some exercise examples so I can get an understanding of what youu mean?

8:14 PM  
Blogger Amanda and SuperAmanda™ said...

Happy diamond jubilee!! I'm in the process of answering the most recent questions.

11:46 PM  
Blogger Amanda and SuperAmanda™ said...

Miss Monroe: I will be covering specific exercises on my website due to launch very soon. Until then I'd follow the above list.

12:02 AM  
Blogger Amanda and SuperAmanda™ said...

Hi Katherine: running and propelling yourself forward demands that you have some squaring off at the waist for balance and speed. Rather then quit running (which I'd never advise, it is a great way to stay fit if you are good at it) or start corset training I'd start looking at some 1930's and 40's/50's style wardrobe pieces which will create a small waist visually. As for a Gyro programme, it is pricer and it takes time to master the method before you can utilize cost effect classes like duos and triples (sharing the machines with one or two people). The Mat work of Gyrotonics (Gyrokensis) only requires a DVD and you'll see results almost immediately once you get the hang of it. Remember, wear NO LOW RISE CLOTHING. Nothing. Not yoga pants, skirts and especially jeans. Remember, in the 1950's and before you had many column shaped women who looked very shapely because they were in the right clothes.

12:09 AM  
Blogger Amanda and SuperAmanda™ said...

Chunky Monkey, Jump rope as a cross training form of cardio for getting a smaller waist is great. I will have to add it to the list. Thanks for the reminder.

12:10 AM  
Blogger Amanda and SuperAmanda™ said...

ANON: I love Madeline Stowe too!! Like Diane Lane, she's a great actress and insanely beautiful. I'm not able to classify her in any body type, she's just flawless. Thanks o much for your PayPal suggestion, I'm going to be set up for donations very shortly and will have many products to sell you when my website launches soon!

12:16 AM  
Blogger Amanda and SuperAmanda™ said...

Akina: Not exactly sure what you mean, can you please copy and paste my advice so I can get a better of what you mean? THANKS!

12:17 AM  
Blogger Amanda and SuperAmanda™ said...

There is now a payPal button on my links if anyone desires to make any donation. Simply click on the KRAS heading to get to the front page of the blog and THANKS!

1:49 AM  
Blogger par.nordstrom said...

Huh...I´m hip to yer waist ,Amanda .

7:29 AM  
Anonymous Anonymous said...

What do you think of Jennifer Lawrence? In some photos she seems very shapely and like an hourglass but in other photos not as much. Either way I think she has a great body.

11:50 PM  
Anonymous Anonymous said...

hi amanda love ur article..plz tell me if im an hourglass or 36 27 39..i look a pear shaped..also tell me if i stop performing cobra pose and camel pose if i want to get hourglass figure.also suggest me any natural way to increase my bust size.:(im 34c at a height of 5'8..i ll b deadly grateful to u..

2:44 PM  
Anonymous Anonymous said...

im 34c at a height of 5' 36 27 39..what figure im i?please tell me.i find ur article so helpful:(

2:48 PM  
Blogger Amanda and SuperAmanda™ said...

Hi Anon: about Jennifer Lawrence, not sure who she is, I'm sure she's in great shape if she's famous!

Anon#2, I'm unable to give you any advice without getting more information and asking you some extensive questions. I can answer dozens of your concerns and give you loads of advice, special guidelines etc if you want to become a formal client for a donation of 25.00. Hope that helps! Amanda

7:27 PM  
Blogger Janie Pansy said...

Hi, and thank you for this post. I'm 23 now and my metablosim is starting to slow down. I've always been about 100 pounds.
I want to start working out now to maintain the body I already have but I want my body to be feminine. No bulging muscles.

My friend recently gave me the workout dvd called "Insanity" or "Beach body.. something or other" It's the hot new thing now that the fame of P90x has died down.

Have you heard of Insanity? And if so would you recommend it for someone interested in having am hourglass figure.

Also, I see that you recommend Bikram Yoga and Gyrokenesis! I will definitely check those out!

6:10 PM  
Anonymous Anonymous said...

Hi Amanada. I am an african American woman who is working toward the true hourglass or ultimate hour glass shape. I know it takes some tim ebut I was wanted to do a combo of callenetics, hul ahooping, belly daning, plyometrics, cardio x, and kenpo x. What are your veiws on p90x and do you think I could have an hourglass figure with 41-32-41 1/2 measurements?

4:37 PM  
Blogger Holly said...

Hi Amanda,
When you say limit swimming, how much do you recommend (say per month)? Will my waist size increase 2-4 sessions of about 45 minutes er month?

1:32 AM  
Anonymous Anonymous said...

It seems strange: why are so many posters so anxious for confirmation that their measurements "qualify" them as hourglasses?? Or so relieved to realize they are hourglasses?? It's like they didn't particularly like their body before but now that it can be called an "hourglass", they're ecstatic. It's still the same body. Is it being able to say you have something in common with Monroe or Loren, even if you're 50 pounds overweight with a face like a potato?? Very strange. I'm an inverted triangle with a six pack and hips only 2 inches larger than my waist - but I don't want to claim anything in common with Swartzenager or Stallone ;)

5:22 AM  
Anonymous Anonymous said...

Hi Amanda! What are some sports that can help tone my hourglass figure? Im 5'4, 150lbs. I've been eating cleaner and exercising HIT to lose excessive weight. I'm the endomorph body type, 38-28-38. I've lost 5 lbs so far! :) I love volleyball, would it help shred/tone or bulk me up in the wrong places? I'm trying not to lose my boobs.. But I know they will def. go down in size if I lose weight. I would love any suggestions/recommendations you have for me. Btw, your figure is absolutely stunning! :)

11:13 PM  
Anonymous Anonymous said...

i was just wondering are there a ny celebrities about this size and can you send me a link to a pic if so thanks
37-30-36 (bust-waist-Hips)

10:18 AM  
Blogger Amanda and SuperAmanda™ said...

Hi! I was on holiday. will get around to answering your questions shortly. Cheers!

5:44 AM  
Blogger Amanda and SuperAmanda™ said...

@Pansy: Hi, yes at about 23 or 24 there is a bit of a change in weight distribution mainly because growing is ending. That's going to involve more of a nutritional change, zero alcohol and if you are on the pill checking out the dosage of oestrogen. You should not have to be attempting crazy, involved work outs like Insanity. You asked my opinion and honestly, I can't think of a worse workout for the hourglass figure than a masculine created, boot camp based, un-fun looking hardcore regime like that. Remember, this method is not about washboard abs and cut guns for arms, this is about firm and trim, with definition.

9:23 PM  
Blogger Amanda and SuperAmanda™ said...

"What are your veiws on p90x and do you think I could have an hourglass figure with 41-32-41 1/2 measurements?"

p90x is the heir apparent to the awful Peak10 which was a ten week programme that had women doing far too much cardio and not enough toning and elongation. I will at least give p90x props for being based around cross training and it's a big improvement over Insanity and most bootcamp workouts. I think as long as you OMIT the heavy core work 9all the core work actually), do loads of stretching afterwords along with daily waist/hourglass figure exercises then it's fine to do that 2 to 4 times a week.

As for your measurements, I'd have to work with you to get an idea.

9:29 PM  
Blogger Amanda and SuperAmanda™ said...

"Hi Amanda,
When you say limit swimming, how much do you recommend (say per month)? Will my waist size increase 2-4 sessions of about 45 minutes er month?

Hi Holly, no that's an optimal amount of time to swim monthly for all body types.

9:31 PM  
Blogger Amanda and SuperAmanda™ said...

"Anonymous said...

It seems strange: why are so many posters so anxious for confirmation that their measurements "qualify" them as hourglasses??"

That's kind of a catty comment so I'm assuming you are a bloke who does not get out much? We are women, we have goals, we want to look a certain way...accept it.

9:33 PM  
Blogger Amanda and SuperAmanda™ said...

Anon wrote:"Hi Amanda! What are some sports that can help tone my hourglass figure? Im 5'4, 150lbs. I've been eating cleaner and exercising HIT to lose excessive weight. I'm the endomorph body type, 38-28-38. I've lost 5 lbs so far! :) I love volleyball, would it help shred/tone or bulk me up in the wrong places? I'm trying not to lose my boobs.. But I know they will def. go down in size if I lose weight. I would love any suggestions/recommendations you have for me. Btw, your figure is absolutely stunning! :)"

Thank you so much! You are so kind. I'd need to work with you indepth as you have too many concerns to cover here. For a 25.00 donation I'm at your disposal for all your questions and you'll get access to my special waist sculpting exercises. thanks for stopping by.

9:35 PM  
Blogger Amanda and SuperAmanda™ said...

"i was just wondering are there any celebrities about this size and can you send me a link to a pic if so thanks
37-30-36 (bust-waist-Hips)"

1. I can't send a link to anonymous!

2. I have no idea what your height, frame and bone size is. I'd check out the Ultimate Hourglass List.

9:37 PM  
Anonymous Anonymous said...

Hi again Amanda, im the one who wrote this: "What are some sports that can help tone my hourglass figure? Im 5'4, 150lbs. I've been eating cleaner and exercising HIT to lose excessive weight. I'm the endomorph body type, 38-28-38. I've lost 5 lbs so far! :) I love volleyball, would it help shred/tone or bulk me up in the wrong places? I'm trying not to lose my boobs.. But I know they will def. go down in size if I lose weight. I would love any suggestions/recommendations you have for me. Btw, your figure is absolutely stunning! :)"

you said For a $25.00 donation your at my disposal for all questions i have and access to special waist sculpting exercises. Can you explain to me how to proceed with this process? Do i pay and then email you? How does this work? I'm interested :)
thank you!

8:21 PM  
Blogger Amanda and SuperAmanda™ said...

Hi, yes, just go to the pay pal donation button above right and then I'll get your email automatically and contact you forthwith. send me your goals, fitness background, current programme and then you'll be asked to answer a personalized questionnaire, E-sign a standard fitness liability waiver and then have me at your disposal for all your hourglass fitness questions and concerns. As with any exercise programme you should consult your doctor before starting. Looking forward to working with you!

12:28 AM  
Anonymous Anonymous said...

I workout at the gym but i seem to be having trouble with losing waist/stomach fat. Can you please tell me what machines/weights you would recommend using in order to slim my waistline & get a more toned body? and what you would avoid using.thank you!

11:02 PM  
Anonymous Anonymous said...

Hello, I'm Elena! What do you think of stomach vacuums (the exercise! :D). I read it mainly hits the transverse abdominus, but is it a good alternative to regular crunches and a good waist exercise? Thank you in advance and keep up the great work!

9:31 AM  
Anonymous Jaguar said...

Hi Super Amanda!

I just sent you a payment, do I wait for your confirmation email or should I send through an email with my goals?


5:47 AM  
Anonymous Anonymous said...

Great article!

What do you recommend for those women who have hourglass measurements (ie 41-27-41) but are long legged/ short waisted. Do I have any options besides belted sweater dresses lol. Seriously, I find I have a hard time dressing my shape. If I go with a belted waist to emphasize my small waist, it also emphasizes how short my waist is. I have a small waist proportionately, but there is not that long nice flare to my hips that women with longer waists have. I especially need some good pants looks. Would appreciate any fashion advice you can give!

11:23 PM  
Anonymous Anonymous said...

Hi Amanda,

I'm sorry I can't find your PayPal link. Could you please assist? I'm interested in talking to you about the best excercises for me. I started doing some Pop Physique exercises and they have flattened my butt! :( I need my round butt back otherwise I look incredibly top heavy from the side.

Thank you very much.


10:06 AM  
Blogger Amanda and SuperAmanda™ said...


Go here


Click on the header title "Amanda and SuperAmanda" and that will take you to my most recent posts and the front of the blog. To your right is a donation button if you scroll down. Thanks!

4:45 PM  
Anonymous Anonymous said...

Hey do you think Tai Chi is a good exercise? And does it count as strength training? Thanks :)

6:22 AM  
Blogger Sridevi said...

Hey Amanda, How about 5 tibetan rites? Is it ok for getting an hourglass figure? Pls see the video:
Thanks in advance! :)

4:25 AM  
Anonymous Anonymous said...

Hi amanda, what you say about pilates is interesting. I have been doing it for around 8 years, and without fail my instructors are straight columns with little waist definition. Having said that though, I do two studio and one mat class a week, and am 37" 27" 39". Still quite hourglass. You can't ignore that the hourglass shape is predominantly genetic, and while you can certainly lose your waist through fat and muscle build up, you can't really create a narrow waist other than with corsetry. Add to that the fact that women's bodies are generationally becoming more androgynous, that is, losing waist definition, and women have never on the whole been as curvy as people think in general. A lot of the curvy impression has been created through fashions like corsets - look around at most women you know - not hourglass. Try and buy clothes in a normal shop - not designed for hourglass.

11:41 AM  
Blogger Amanda and SuperAmanda™ said...

Tai Chai and all martial arts are great for waist sculpting. If you go for it with martial arts and train daily then you may square off somewhat as all athletes drop to very low body fat and tend to build the obliques. Martial Arts women have some of the smallest waists of all athletes though.

8:09 PM  
Blogger Amanda and SuperAmanda™ said...

Hi Anon, I made it clear in the essay that a natural and slim hourglass like yourself will not be effected by a few hours of pilates a week-especially if they are training properly. What I'm addressing is women who want a more pulled in WTHR and hourglsses who are slimming down or who are bouncing back after having a baby-all should avoid ANY pilates core work and get OUT of all low rise clothing especially jeans.

While an hourglass may be genetic, a pulled in waist to hip ratio set off by toned shoulders for symmetry is not. Most women can attain a smaller waist and a balanced body if they desire and are will put in the time and patience. I also 100% disagree about a small waist can only be created with corestry.

Women's bodies are becoming more androgynous because of low rise clothing first and foremost then incorrect core training and too much a lower body fat/high muscle obsession which is unnecessary to be healthy and have a smaller. Too many woman have been duped into believing that unless they are athletes with wash board/six pack ripped abs and cut guns that they are not healthy when countless mid century photos of women of all shapes, bust lines and sizes shows overall smaller waists and an over all more aesthetically pleasing body (in my opinion) alongside average to even higher than today's average body fat percentages.

The one point where I do agree is that via Pin ups and movie stars from the Mid Century, people have the impression that all women in the 1950s were 38DD-24-38. The women celebrated for their hourglass figures in the 1950s were mostly dancers or women who were naturally and spectacularly endowed.

One SHOULD not wear modern clothing if they want a tiny waist. It is like reverse corset training to where low rise clothing.

8:37 PM  
Anonymous Anonymous said...

Hi, I already have an hourglass figure and started doing hot yoga but instead of Bikhrim its Ashatanga yoga if I do ashatanga yoga once a week would if build on my waist?

6:36 PM  
Blogger Amanda and SuperAmanda™ said...

Hi Anon, I don't believe in ANY Astanga yoga. The choice is up to you personally. I have no idea what you proportions, bone structure, etc are so I can't advise you about once a week or more. all my best to youThanks for visiting.:)

10:01 PM  
Anonymous Kayla said...

Hi all! I was wondering whether ashtanga yoga makes a difference in getting an hourglass body shape? I am very slim with measurements of 30 - 25 - 29! I enjoy doing sun salutations very much and it is apparently a part of ashtanga yoga :/ Thank you!

5:02 PM  
Blogger Amanda and SuperAmanda™ said...

Hi, I advise against ALL Astansga Yoga, forward fold, chatarunga, down dog up dog.

11:36 PM  
Anonymous Anonymous said...

i'm so glad i found your site... by the way you have an amazing figure!!! i naturally have an hourglass figure but i'm around 80 pounds overweight at the moment. i've taken control and i'm doing Jillian Michael's 30 day shred and callanetics as well. I love Jillian but do you think the 30 shred will bulk me up? what would you recommend for someone who needs to lose 80 pounds to revel the hourglass? thank you again :)

7:06 PM  
Anonymous Anonymous said...

Hi Amanda, what workouts do you recommend for getting rid of lower belly fat/pooch without getting square torso?

4:01 PM  
Anonymous SuperAmanda said...

Anon #1: Thank you :) I do not advise Jillian Michaels' dvds for this programme or for a hourglass figure. I can give you an indepth programme if you put through a donation please. Thanks and best wishes!

Anon #2 Your best bet is getting out of all low rise clothing and not doing anything where your legs come off the ground and stress your lower back. I can give you an indepth programme and specific exercises if you put through a donation please. Thanks!

1:32 AM  
Anonymous Anonymous said...

Hi, Amanda! I was wondering if the model Susan Coffey is a pear shape or is it just photoshop? Thanks!

12:49 PM  
Anonymous CJ said...

Hi Amanda I wrote long ago but never received a response. What ab exercises do you recommend because I have been going to the gym and have realised that my waist is starting to square and I am looking more and more like a tree trunk for a core, my hips and but are still curvy, that's natural and I'm only of average bust but its the waist I can't cinch and i'm doing something wrong. I do mostly straight crunches and reach for my toes from the floor with elevated feet. someone told me to hoolahoop or to do russian twists, what would you recommend for core?

12:50 AM  
Anonymous Anonymous said...

Hi, SuperAmanda, would you recommend the Ballet Beautiful series by Mary Helen Bowers for someone with a naturally petite slender hourglass figure? I know Brigitte Bardot had an amazing figure and she was a ballerina and I want to know how well you think this program would work.

Also, give Bret Contreras's Strong Curves a look! Maybe you already have. He's the world's biggest expert on sculpting the glutes. I've been doing his workouts for a month and a half and I'm already noticing a difference in my lower body.

Do you still accept clients to work with? :)

Have a great day!

9:42 AM  

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